Reasons to Include Yoghurt in your Diet

Photo credit:  Medical News Today

Introduction:

Yoghurt is fermented from Milk, which is a dairy product.  The discovery and origin of yoghurt is interesting as it was said to be like an accident.  Youghurt is said to have been in existence for about 7000yrs and more people are benefiting from the numerous health benefits of Youghurt.  There are different types of yoghurt but the comment factor in all is fermentation whereby bacterials have acted on the milk, through a process known as fermentation.  I have recently returned yoghurt to my diet to help control bad cholesterol and various other reasons such as :

1.  Aiding Digestion: 

 The older we get. the more we need foods that aids digestion and how does yoghurt do this, by the presence of lacto bacillus which also support gut health function:

2.  To Reduce Constipation: 

Some Constipation may be respond until you bring in more probiotics rich foods like yoghurt.

3.  To Reduce Risk of Diabetes:

  Diabetics and pre-diabetics and other health concious persons who are finding it difficult to digest milk can include yoghurt in moderation to improve health, get proteins and several other nutrients.

4.  To Improve Skin

The skin is often affected by not getting enough nutrients such as proteins, and overtime it begins to wrinkle and show signs of aging.  Older adults can include youghurt in their diet moderately to reduce signs of aging and improve skin. 

5.  To Reduce Frequency of Bacteria Infections: 

One smart way to boost gut health and prevent it from being invaded by bacterias is the inclusion of yoghurt in the diet. 

6.  To Boost Bone Density: 

An aspect of our health we must give attention to especially as we age is incorporating foods that boosts bone density as our bones houses the heart, brain, legs and every other part of our body.  Include foods like yoghurt to help prevent incidences of osteoporosis especially in women. 

7.  Get More Protein: 

 Yoghurt is a source of protein which is easily accessible to our body because it is complete in amino acids meaning that the body can easily utilise the protein in yoghurt to repair and build new cells.

8.  To improve Sleep:

 I found out that most sleep problems are often due to low calcium in our diet arising from avoiding too many foods.  I observed also that each time I consume yoghurt, I sleep better and deeper.  Women and men in their menopausal years should try including yogurt in their diet to improve sleep quality and quantity.

9.  To Support and Manage High Blood Pressure:

Due to its rich nutrients, diabetics and those managing high blood pressure will benefit by including yogurt in their diet.  Experience have shown that those managing high blood pressure usually experience improved blood pressure when they started including yoghurt in their diet, all thanks for its protein, calcium and other important nutrients.

10.  For Improved Energy:

Youghurt being complete in amino acids delivers full and quality energy moreso it has not salt or transfats.

Choosing Yoghurt:  

Always ensure your yoghurt contains probiotics and that sour taste. Greek yogurt is said to be a good one however, any yogurt without artificial flavours and added sugars is okay too.  Making your home made Youghurt is easy, In 2020, we had an in-house seminar on our Wassap platform on making your own homemade made yoghurt.

Summary:

Consume yoghurt in moderation, Not really an everyday food for me but if you are experiencing frequent diarrhea, then it's time to include yoghurt, if you are experiencing chronic constipation, you need yoghurt, if difficulty falling asleep, other conditions when you need yoghurt includes. Wrinkled skin, trying to lower high bad cholesterol,low energy, anxiety attacks, poor absorption of nutrients, heart problems, stomach ulcers or symptoms, poor kidney and liver function, managing diabetes, reversing inflammations such as toothache and several other health conditions.   Remember that moderation is our rule.

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5 Reasons, Peanut may not be among top Nuts for diabetics

  

Introduction:  

We  grew up loving peanuts and it comes in varying preparation methods. Meaning,  there are various ways we consumed it from when a child is being introduced to adult foods and cereals,  peanuts are often  added to the food either  as  peanut butter  or other ways because of its protein content, I also  remember that as  when we were growing up,  peanuts were added to melon soups by our parents then to enrich the soup and we really loved it then because it usually make the soup tastes make the soup taste very  delicious, we also grew up as students loving peanut because you could combine it with bread, garri, even pap, bananas, unriped plantain and any other thing, you can combine with, all  because of its protein content and as we also grew to adulthood we continued to eat the roasted peanuts the kuli kuli,  the dried peanut snacks,  the boiled peanut and all kinds of peanut derivatives and we normally love it and as we continue to grow older, we still  continued also to enjoy this food because apart from the protein content and  being  plant-based too.

 Here are five reasons why older adults should reduce their peanuts consumption and if possible avoid it completely.

1.  Our Body Seems Saturated with Peanuts:

  Yes our body is a living being and often desire changes and that is why it is always good to make dietary modifications and  changes because when we continue to consume a particular food over a long time even if it was a healthy one. Overtime,  our body may  not to be okay any longer with it because instead of feeding her body it turns out that some of them begins to feed the yeast because our body has may have become too familiar with these foods and almost like fed up with it and so as we get older it seems to be that most of us are nolonger   admitting or absorbing peanuts well and its derivatives as it used to  be before  having grown up with it and consuming it right from childhood in large amount and so if you have noticed that you are no more comfortable with peanut you don't need to worry there are other healthy nuts that mother nature has made available and there is actually nothing wrong with you it may be that your body just desires a change.

2. High in Omega 6

Peanuts and peanut oil is basically a good source of omega 6 fatty acid. among the fatty acids  peanut is not a source of omega-3 fatty acids which is rare and so if there is an imbalance in the body and that  imbalance  was created by overconsumption of one particular fatty  acids like omega-6 coming from peanuts and all the other vegetable oils then definitely our body may no longer be comfortable with the excess of omega-6 so it may want to admit other fatty acids and nutrients from other foods like omega 3 which supports our joints unlike peanuts,  which have contains only omega 6 which may have been in excess.  

3.  Peanut is Acidic: 

Our body pH level is made up of acid and alkaline base and it is expected that the alkaline base should be higher in most cases when compared to the presence of acidic base and so most of the foods we consume  creates an acidic environment.   all the carbohydrates food sources are acidic,  When the other foods are  always acidic and then peanut is also  acidic so when our body is already acidic and we bring in  peanuts again as a food,  it tends to reject it because the acid is already high in the body and  the body may not be able to take in  additional acids that is coming from peanuts and so for this reason our body may be rejecting or not accepting peanuts anymore and the  suggestion here is to reduce its consumption or avoid completely.  if  it is giving us some unpleasant health conditions or signaling  to us that that our body is no more comfortable with it and in that case we need to reduce drastically or stay away from it completely.

4.  Peanut is  Inflammatory:

Controlling and managing weight gain is  always a challenge as we get older another challenge is inflammations flammation is common among the older adults and so all inflammatory foods will not bereceived well by our body though we may try to force some of these foods on our body sometimes.  but whenever our body is rejecting it, it  is in our own good we should try as much as possible to discipline ourself  and stay off it because it's not going to help us,  peanut is inflammatory,  natural inflammatory and so getting older create room for  inflammations on it own.   for this  reasons  peanut also should  be reduced alongside with all other inflammatory foods and so we need to also be careful because consuming more peanuts as an older person or mature adult will open door for more inflammations at all levels especially those that are going to hurt our health.  

5.  Peanuts Contributes to Aflotoxins in the body:

If you ever experienced itchy skin,  itching toes,  athletesfoot, acne,  and other skin problems especially those that comes with itching, including eyes you will understand what it means for Aflo toxins to be at work if you are experiencing any of these things like skin problems or itchy eyes, scraping on the skin, much acne, and swelling it is better to stay off peanuts because aflatoxins will increase in the body if you continue to consume peanuts it will  make the condition worse, though peanut is a source of vitamin E which is an antioxidant for the eyes but the presence of these aflatoxins does not allow the eyes and other organs of the body to benefit much from peanuts and all its derivatives, it is for this reason that older adults may have to lower or avoid peanuts completely if it's possible and embrace other nuts that are not inflammatory or anti-inflammatory  properties like sone other nuts. These properties  supports fight against diseases abd infections, which is desirable  for older people to be able to stand against all the bacterias engaging the body  organs daily and all the viruses as well.

Summary:  

It is also important to state that if you find peanut still interesting and okay for you,  you  can see go ahead while listening to your body and once you get a signal from your body to slow down or to stop you definitely have to do so because some who were not consuming peanuts  as young children or as teenagers or middle-aged  may not have the same problems or experience  like  those who have over consumed it while growing up and so their body may still be able to accommodate peanut and all the other derivatives.   For various other reasons he may still be comfortable with peanut butter for these above reasons stated here a lot of people may discover that their body is no longer accepting peanuts.

 Myself  for instance nolonger comfortable with  its consumption as it affects my heart in the evening each time I consume peanuts in the morning especially in large amount in the evening during bedtime it's going to reflect in a very ugly way apart from that starting the day with peanut is also not a very pleasant experience each time I do it and all these may have been because of  the age factor as it was not so in previous years.  It is always good to start the day with detox foods,  foods that are easily digestible and not sticky foods like peanuts that is just part of my own experience why I'm going very very low if you're going through things like itchy toes or maybe you're having issues with your legs or your toes or  have also experienced that during high consumption of peanuts you also needs to slow down on  peanut.  If you  stop or slow down, you will notice  healing will start to take place and most of the itchiness could just dissappear.there could be other reason also why some other person's may not want to continue to embrace it,  For instance, it contributes to weight gain generally, and weight gain is always a problem because to remove the  weight by older adults will always oppose a very big challenge so it's better to prevent the weight gain than to continue consuming peanuts with the hope to lose weight it may not be as easy as it used to be when we were still younger.  We believe in prevention.  Older adults, prediabetics, those with arthritis, diabetics, those with heart problems, high blood pressure should all be careful with peanuts and all its derivatives as a result of the above reasons and several others.

Photo credit:  Times of India

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My Top 16 Foods to Reverse Malaria and Typhoid Fever

 

Introduction:  

Malaria and are twin disease that troubles many, it afflicts the young and old alike. The obvious reason for the rise in this ailent amongst people today is likely linked to the food choices and the lifestyle and so when you consider the amount of sugars, processed  foods and lack of exercise in our life today,   absence of probiotics also, Do not be surprised that malaria and typhoid becomes one of the most frequently treated ailments today especially in Nigeria.   I was a victim of this twin  disease but with coming  of knowledge and use of natural foods already found in our region, I was able to overcome their frequent attacks.  

 Here are some of the common foods to start including in your diet if you suspect or starts feeling those symptoms and what are those symptoms the most common symptom of malaria and typhoid are:

Chills

Headache

Loss of appetite

Sluggishness and frequently sleeping

Insomnia

Body pains

The above are symptoms and more. They are some of the most common signs that the parasites of malaria may be in the body.   However,  the most and best ans surest way to have a test done because these symptoms also represent other illnesses and not just malaria and typhoid and so it is always better to be sure before going for malaria drugs most people just go for antibioticd as soon as they suspect mild symptoms.  

Here are my 16 Top Foods to Reverse Malaria and Typhoid fever:

1.  Lemongrass tea: 

 Lemongrass tea can be made by boiling the leaves of the fresh or dried  leaves of the lemon grass plant which wecan usually get from our backyards or around the house it is easy to plant lemongrass by just cutting part of any living lemon grass and using the head of it to put in the soil allowing sand to cover it and then water initially.  In  in a few days it may begin to sprout from there.   The lemon grass is popular for it's ability to reverse inflammations arising from several other factors including malaria and typhoid so it is one of the top herbs whenever you're feeling some of these symptoms like coldness, pains not being able to sleep which is some of the symptoms of malaria lemon grass tea is able to resolve all these including those arising  from  malaria and typhoid.  Making the tea is easy you can just wash the leaves a  handful of the leaves put in the pot and then sometimes you may add fresh leaves of the guava leaves you can also add the hibiscus flower tea to go with it for added synergy and benefits to the tea it helps to  ward off the symptoms area and if there is shortage of blood or iron deficiency the guava leaves and the hibiscus flower will also help to support that because whenever we are fighting any disease it is good to fight from all fronts to ensure that we attack it because sometimes iron deficiency may also be hiding behind the corner sponsoring the problem or the symptoms such as coldness so that is one of the reason why we should back it up with some of these other herbs to make it more effective.   Remember also to consume sufficient protein after taking such if you need to get result.

2.  Pawpaw Leaves tea:  

Fresh leaves taken from the papaya fruit or the papaya tree is also effective in reversing malaria or typhoid.  When you suspect those symptoms it is very bitter and it's a source of some nutrients too bitter foods are great when you suspect malaria and typhoid and papaya leaves is one of such bitter herbs that have to strengthen our liver and other organs to be able to reverse those symptoms and another area that papaya leaves helps is in helping you sleep because sleep itself is medicine most of these diseases attacks us and brings in things like not being able to sleep which makes it worse like triggering the rise in blood sugar and blood pressure,  Including or making tea from the leaves of papaya leaves usually helps in reversing the symptoms.  Use the fresh leaves wash and add to the pot, add clean water and boil for about 15 minutes on a medium gas fire. 

3.  Fermented Millet Pap:

Many people may be wondering  what has fermented millet pap got to do with malaria and typhoid, yes when taking most hash herbs we need protein buffers such as fermented foods to help replenish our gut as most of these herbs also operate like antibiotics.  the strong bacterials used and other harmful agents in the body and in doing this most times our gut health is affected and left unprotected fermented millet is a source of protein it does not produce gas.  it is  easily digested and helps  to support our intestine,  yes sometimes,   the delicate gut could be weakened by too much hash spices and herbs like many people do.  so most times also we are not able to make or  digest  fatty foods and fermented millet is one food with fiber and protein which is also gentle on the gut it is one of the few foods that you can prepare and take moderately until your body  recovers.  You can easily make the millet pap yourself by fermenting it and on the third day you take to grinder and then after that you save it just like we do our corn pap and begin to take it after preparing wirh boiled water as pap moderately,  not too much you can store it in your fridge or you can be changing the water for a few days in order to preserve it because the fermentation of it has already put it in a form of preservation

4. Apple Cider Vinegar:  

Apple cider vinegar is made from  fermented apple with a very sour taste and a little percentage of acetic acid in it and because of that our taste most times does permit us to eat  when malaria and typhoid attacks people they do not have appetite to eat and the reason for not having appetite is because yeast and other harmful agents has taken over the gut and our intestine so our stomach is not able to produce acid for digestion because of all those  harmful agents that are already in the  stomach, so taking apple cider in the morning before food helps to remove and  reduce their acidity and then help the stomach to produce acid I mean to produce acid which makes us begin to have that appetite for food and then the stomach also will be ready for digestion but we must not take too much of it moderately and it shouldn't be a daily food like some people do take it.  but 4 or 5  times in a week maximum depends also  on how you are going with it because too much may also begin to give you some other uncomfortable symptoms

5 Cloves:

These tiny buds are also powerful in reversing malaria and typhoid especially when you make tea out of it or chew it after a starchy meal.  It helps in reducing blood sugar, thinning the blood, warding off inflammations and pains  and  killing off yeasts and bacterias which are some of the sponsors of those malaria and typhoid symptoms.

6. Kudin Tea: 

This  is another bitter Chinese tea which helps in reversing inflammations and strengthening our immune system. I usually use about 3 to 4 sticks of the tea, brew and drink whenever I feel like boosting my Immunity.

7. Guava Leaves Tea: 

Guava leaves  from the purple guava is known for its numerous health benefits, such reducing inflammation, reducing blood sugar and a source of iron too.  Making tea from the leaves by boiling about 7 fresh leaves and drinking  before or after meals helps ward off cough and improve sleep generally, we know that malaria and typhoid also sometimes comes with cough.

8. Dandelion tea:  

Dandelion is a great liver supporting herb and its great for kidney health and being a good source of potassium helps in managing high blood pressure.  You can make tea from the fresh leaves or dried as I often do since I do not have the fresh leaves around.  The dried leaves is very effective too.  Supporting the liver and kidney function is a great way to reverse most diseases including malaria and typhoid.

9. Oregano tea

Another powerful herb to start drinking as tea if you have or suspect malaria is around is oregano tea, it is a warming herb and warming the body is a great way to fight diseases including cancers, malaria and typhoid.  Oregano is known to contain vitamin K which makes it friendly for those managing stomach ulcers or trying to heal of ulcers too.  It may prevent ulcers from bleeding because of this nutrient. If you cannot get the fresh oregano leaves, the dried leaves is effective too and its what I use, whether in tea bags or just ground or dried leaves.  It kills bacteria causing infection and destroys yeasts too.  It is also a calminative.

10. Pineaple Peels:

Pineapples or  the pills is a great food or drink to include in your diet if you want to reverse malaria and typhoid fever you can eat the fresh pineapple but because of sugar wash, you can also make tea from the peels or you can add it to your hibiscus flower tea as it is also a taste enhancer using the peels because the peels has less sugar than the fruit and it also contains some amount of bromelin which helps  in digesting  proteins especially those from beans and other starchy foods which may be creating inflammations or supporting inflammations and painful joints in the body and so pineapple peels is a great way as you make tea out of it and even adding hibiscus leaves to get also some essential nutrients because when most nutrients are lacking in the body, that is exactly one of the reasons why some diseases resist treatment and not  going because the nutrients the body needs to heal are  not available so when we take things like this, until we take healing drinks naturally such as tea made from the peels of pineaple.

11. Fennel  seeds Tea:  

Fennel seeds is  also great when you make tea from The Seeds of the fennel,  the fennel is great in helping the body reverse diseases like malaria and typhoid as it also aid digestion,, it has some amount of Iron and calcium which is needed to fight iff diseases it's also aids metabolism  helping the body to produce digestive juice which is most times lacking or missing when malaria and typhoid attacks we have loss of appetite and we are not able to digest our food easily,   taking fennel tea  is also a great way to tackle constipation and when constipation is nor allowed to have an upper hand by  making tea from the seeds of fennel, it will help to ward off constipation and in the long run, reverses those  malaria and typhoid symptoms.

12. Fenugreek Oil:

Fenugreek seeds or fenugreek oil is also a great support.  It is a gentle seed and  one of the reason I like it because those days when diseases like malaria and typhoid attacks our intestine appeared to be very tender and using fenugreek seeds either by soaking the seeds  will not spike our sugar and it has some little amount of protein and then the oil particularly is what I  use because it is always readily available,   I'm talking of the fenugreek essential oil it's great for also helping breakdown cholesterol and tackling constipation if we can remove constipation then it means we are able to deal with malaria and typhoid because sometime they come with chronic constipation and so  fenugreek  oil is one of the oils that I take on my empty stomach after having my water therapy or with lemon juice or sometimes before the water therapy.

13.  Raw Garlic:

The ability of garlic to reverse many diseases including malaria and typhoid is not in doubt any longer because of its special agents like the Allisin,  its  antifunga property is a great addition to tackling  resistant strain of bacteria that helps  to sponsor diseases like typhoid and even malaria and so having the purple garlic like two or three chewing on empty stomach in the morning do consistently for about 3 or 4 days and following it up with water you will notice that the viral load would have reduced after 3 days of doing this thing or even more days sometimes you can extend it to seven oe eight days but within 3 days, you would have started seeing result.

14. Ginger:

It is a great anti-inflammatory and  helps to reverse things like pains,  all kinds of pains combine  it with your turmeric small amount of tumeric but ginger has more effect when it comes to malaria and typhoid and so we can include it being a circulatory food because we need better blood circulation when dealing with diseases and helps  to reverse  inflammation's and kill off   yeast also helping the stomach to produce digestive juice, once we are eating the right food and our appetite is up again it helps to reverse all kinds of diseases because the body uses  this food in order to work and repair.  It heals itself.

15.  Efirin and bitterleaf:

If you have access to the fresh  scent leaf  as  some people call it.   It is  a great  stomach aid because it's a friend of the stomach it works both ways whether it is diarrhea, it deals with it because sometimes diseases and  some of the ailments  come with diarrhea. not just constipation,  It  helps to reduce constipation as well and so  using it helps to reduce blood sugar because blood sugar in the blood.   Combine it with a little bitter Leaf makes  a great support for our key organs like the kidney and the Liver you can wash it,  and drink to start the day you know that to start fighting the disease firstly it will reduce the blood sugars and those bacteria causing diarrhea  it is also able to destroy them in case its diarrhea because some people also have diarrhea as the symptom which I have also experienced in the past especially while using frequent antibiotics to destroy them.

16.  Lemon Juice on Warm water,:

Adding the juice of half a lemon to your warm water therapy in the morning before you start your day is also a great way that alkalines body and then reduce c your cholesterol levels and all those factors that contributes to inflammation and diseases.   Using the lemon juice about half a lemon helps also in boosting the immunity and then reversing diseases and reducing and  weakening their chances of overcoming us which is the host so I often do this each time I suspect my immune  system is weak it will prevent things like coughing as well which often comes with malaria and typhoid and a lot of other benefits including the antioxidant vitamin C which is present in the lemon juice naturally occurring.

Summary:

The best way to benefit from these  16 foods is by incorporating them into our diet on a regular basis so as to strengthen our immune  system and prevent the diseases from occurring.  it is not okay to try to put everything together as that can do little or nothing immediately after we have already come under attack they are best as preventive measures and that is reversing the symptoms but if we neglect them and come under heavy attack of malaria and typhoid it is best to go to the hospital  and be safe first before we start to use the herbal  remedies they are best when we are hale and heartyand should be taken moderately.

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Top Foods to Help lower Bad Cholesterol

Introduction 

It is quite common these days to hear people complain of high cholesterol especially bad cholesterol.   This is obviously due to our food choices and lifestyles especially consuming more of animal protein more  of highly  processed foods and a stressful lifestyle that we live, that is devoid of exercise.   All these have contributed to the increase in the number of people with high cholesterol.  it is a good idea to try as much as possible to avoid being diagnosed of high cholesterol because cholesterol is not easy to pull down when eventually they gather cholesterol are actually  sticky wax that takes time to accumulate and so as they accumulate gradually over time,  once they begin to pose problem to our health or present symptoms, Seeking medical attention is not a bad idea but most times after the medical laboratory tests  and other investigations we may likely be placed on cholesterol lowering drugs which usually come with its own side effect  though we may not be told about the side effect most times.  High cholesterol may also trigger some other health problems like heart issues,  symptoms of stroke, and even affecting other internal  organs without our knowledge, organd like our liver and our kidney although sometimes high cholesterol may present no physical signs and symptoms but if we are alert to the warnings that our body normally send to us and signals,  we may discover or suspect when our  cholesterol is high and this is particularly common among older adults who are sensitive to what the body is saying to them.  Sometimes the cholesterol actually may  block  blood from flowing to some important areas or organs as you can see in the above image in the diagram above,  that is how bad cholesterol behaves they may block the heart or reduce blood flow to the heart, it can  also reduce blood supply to some organs in the body and that is why we must make conscious effort to ensure that we do not consume foods that will buildup cholesterol along our arteries which is usually the location where these bad fat usually clog arteries,  to avoid these things we must include high antioxidant-rich foods in our daily diet, and  other healthy lifestyles.

Here are some  common foods that can help lower cholesterol if we suspect high cholesterol,  this is also in addition to regular exercise:

1.  Avocadoes:  

 Consuming the fruit or using the oil is one of the top foods that can help to lower blood pressure because of its antioxidants and potassium content potassium is one of the nutrients that most people suffering from high blood pressure and fortunately fruits like avocados supply most of the nutrients that are missing in the diet and yet, it  is a raw food because it's not cooked so the body uses it effectively to manage high blood pressure supplying nutrients needed especially when it's taken in moderation because it's a source of Calorie and such  foods that are high in calorie must be taken cautiously when managing high cholesterol.  High calorie  food will not support fight against bad cholesterol when it's much  so consuming eat moderately especially using it to replace carbohydrates temporarily temporarily in the diet is  another way to deal with high bad cholesterol, it is a smart way to tackle high blood pressure too.

2.  Olive oil 

Cold pressed olive oil is another very powerful oil that supports good blood circulation and is very high in antioxidants and those who are managing high bad cholesterol must  also be careful of fats in their diet because when the arteties are  already tensed,  bringing in  more  fats will push on the walls causing the blood pressure to continue to escalate, due to cholesterol blockage, so oils in the diet should be monitored and replaced with only healthy oils especially cold pressed like those found in olive oil the  profile that supports good blood pressure and prevent incidences of stroke and other complications arising from  clogging of arteries as a result of bad cholesterol.

3. Sardines and other fatty fish

Do not just consume fish, be  selective about the fish you consume if you are managing high cholesterol  and high blood pressure,  you should be deliberate to consume only fatty fish with beneficial nutrients, beneficial anti-inflammatories to fight inflammations which is usually on the high side when managing high blood pressure, sardines without the oil if you can get the fresh  sardines fish, good but if not occasional sardines specially sardines in olive oil helps because it's a source of Omega-3 fatty acids which in most cases are missing in the diet and not only that , other fatty fish contains antioxidants that helps to support the building of cells and source  of protein too, protein is the building block and the kind of protein in  fatty  fishes like sardines contains the heme type of iron, which is easily absorbed by the blood and utilised to repair the body so if you are working to lower your blood cholesterol, be selective about the fish.  don't just consume fish some fishes can also contribute to clogging of arteries,  example of such fishes are cat fish, home-bred catfish Catfish and other common fishes like Titus is like Titus  will not help you reduce bad cholesterol.

4. Green Tea: 

 Inclusion of green tea is also another thing,  green tea is very high in antioxidants and polyphenols that helps to break down,  bad cholesterol  does not happen overnight. takes over some  years and breaking them down or  taking them out of the body requires heating  foods green tea   has not only anti-inflammatory properties but also antibacterial properties and that is exactly what you can find in green tea,   I will also  suggest you get the loose  leave than those bags if you can find green teas that are separated in loose leaves or like rolled tea leaves, it  a better choice but in the absence of that you can also take the green teas that comes in tea bags,  but don't take green tea regularly, don't take it everyday because it is a source of caffeine and  much caffeine in the body can increase chances of stroke that is the disadvantage when taken too much, but in moderation or occasionally it is a blood thinner naturally,  so it will not thicken the blood in this way, it may prevent risks of stroke which also will work in favour of preventing stroke and other complications arising from high cholesterol and high blood pressure but when you overdo it also it will reduce the  the amount of oxygen in the cells which can also predispose the individual to complications such as stroke too.

5.  Fresh tomatoes

 fresh tomatoes is an arteries  clearing food so it's important to include it in the diet,  it has fibre that can helps to clean up the arteries and reduce building up of plague and other sticky materials like bad cholesterol around the arteries.

6.  Apples and apple cider:

Including apples, especially green apples, it contains  pectin, vitamin C and other uncommon nutrients that supports fight against high cholesterol.  It is also a source of fibre  and also helps to destroy yeast activities,  if there is too much fungus in the body,  that may  also help to strengthen the build up of cholesterol in the body but occasional consumption of green apples in particular or adding apple cider to your warm water in the morning on empty stomach, will reduce chances of building up of cholesterol along the arteries as is always the case.

7.   Lemon juice:

Lemon juice and other citrus taken  in moderation like half a lemon in warm water  water therapy will also prevent the buildup of cholesterol along the arteries with other complications that may come up with it.  Lemon juice is a source of vitamin C but if you are not okay taking lemon juice in the morning as some people believe they have ulcer,  ensure that you have citrus in your diet at least one of the citrus fruits, like the lemon juice orange,   or lime because they contain vitamin C which may  contributes in breaking down bad cholesterol.

8.  Oregano tea 

There are several other teas apart from green tea, that works well too.   Oregano tea is one  I have discovered recently that will not support high cholesterol buildup too,  I don't really need to know how your own  body response after taking oregano tea because it's a very warming tea. Love particularly because it is naturally caffeine, so those with high blood pressure may not find it interesting if they take it frequently because it exhibit an effect similar to that of mint oil that is it tends to remove toxins in the body  not only removing toxins.  It's an expectorant.  

8.  Oats:  

Oats  is a source of soluble and insoluble fibre and we are  already aware of the role of fibre when dealing with cholesterol, cholesterol may not easily come out without the presence of such fibre helping   to pull them out where they are sticking on the walls of the arteries and so fibre like those found in foods like oats,  some studies have found out that it contributes to lowering cholesterol and there are other foods with fibre  that can help lower cholesterol especially naturally occurring fibre but when taking such foods you must also remember to follow it up with lots of water to avoid it feeding constipation or supporting constipation and when constipation is allowed cholesterol will take advantage of it to remain while suffocating the healthy cells with other toxic materials from the body.

9. Pure Cocoa 

Pure cocoa is another healthy food that you need to list out if you are trying to tackle bad cholesterol because it is  also a blood thinner and is rich in nutrients with a few healthy fats to support the individual that is managing bad cholesterol only remember not to add milk when you are consuming your pure bitter cocoa for the purpose of lowering cholesterol you can add other spices like cinnamon,  or ginger to your cocoa, other things to taste like dates can also be  added,  tigernut powder if you have it also.  It works well when you add some of these spices moderately to your cocoa as a boost, sometimes I do add a little soyabeans powder for added protein, though not always.

10.  Nuts like Hazel Nut, 

Almond nut, Walnut: we know that nuts generally contribute to a lot of nutrients in our daily diet.   Most nuts are good sources of healthy fats,  vitamins and minerals and common minerals like zinc, selenium, copper and a  host of other  minerals that we need for a healthy body when managing cholesterol, you need also to be selective about the nuts if you have already been consuming peanuts which is also a source of healthy fat then you need to switch to nuts  with profiles that have been shown to help reduce bad cholesterol like hazelnut which is a source of the mineral  copper.   when you are dealing with cholesterol, almond nut is also good because it also attacks  constipation and is a source of magnesium and calcium and a lot of other nutrients that can help to push out bad cholesterol .   Another category of the nuts that are those  source of omega-3 fatty acids and Omega 3 food sources whether in nuts or fishes  whichever category have been shown to show positive effect when dealing with bad cholesterol.

11. Chia seeds

 Chia seed recently is one seed  that has been trending because of its numerous health benefits including reducing bad cholesterol.   One interesting aspect of the seed  is  not only that  it is a real food,  it is rich in calcium, vitamin C other even proteins, it is just naturally a  dense seed nutritionally that helps to open up  detoxication pathways and deal with constipation if you take enough water after consuming it it helps to fight with them and strengthen your bones and in this way cholesterol will definitely not have a place where the pathways are opened up, no constipation, stronger bones and then no cholesterol in it naturally occurring.  cholesterol and saturated fat which are found in some foods but instead is loaded with nutrients that supports fight against bad cholesterol.

12.  Beans: 

Another important food is beans when you are dealing with cholesterol you need to include beans.   All in the Beans or legumes  family could be eaten safely and in moderation because it's a source of protein.  sources of fibre, and most of the fibre are such that helps to pull out cholesterol.  beans like black eyed cowpea, chickpea,kidney beans, pinto beans pigeon pea,   green beans,  and other category of beans   all support fight against bad cholesterol.  if you are tackling bad cholesterol and you cannot win any fight against cholesterol without the inclusion of protein in the diet especially plant based protein, because protein is the building block.  

13.  Soyabeans 

Soya beans is also a complete protein which we can include moderately because it's   inflammatory,  I do not support high consumption of soyabean whether the powder or the milk for older adults because it will lead to  cause weight gain and weight gain may open door for things like cholesterol and other health issues like high blood pressure, arthritis and diabetes.  when foods that are dense like soyabeans  is taken in moderation it will help to supply most of the nutrients and being a  heart healthy food because of the phytochemicals and other nutrients in it, helps support and protect the heart against the effect of bad cholesterol, but must be taken cautiously in order to fight cholesterol.  one of the major role of of soya beans is to supply complete nutrient and with  protein  and  complete amino acids and so,  in so doing you will not be lacking in the beneficial nutrients while avoiding some of the other foods all because of effort to lower bad cholesterol.

14. Green Vegetables,

 All  green vegetables including spinach are  all good because they are  high   fibre and not only, high-fibre, they are mostly soluble most of these fibre and green vegetables should be top among the foods that we should focus on when tackling   or working to reduce cholesterol.    Some of them could be taken raw or  could be used in salads safely like  kale, celery that are low calorie vegetables that can help to reduce bad cholesterol we should also include  other foods like green cabbage, cauliflower,are  also great in helping to reduce bad cholesterol.

15 Garlic:

 Spices play very important role in tackling bad cholesterol and my top one on the list is garlic,  garlic is a source of Allicin, source of sulphur and this components and compounds are quite toxic in environment where cholesterol is found and so if you can be consuming raw garlic about two or three purple garlic on empty stomach in the morning few times in a week, you may not have room for bad Cholesterol build up.  It is also a natural blood thinner, if you have been diagnosed with high cholesterol you will definitely notice a reduction if you do it for over a period of 20 days or even two weeks you may notice that there is a reduction or that your cholesterol is not increasing and besides this, it helps  to protect your heart, I have found out through regular use of raw garlic  that garlic is one of the hearts best friend,  so if you have been diagnosed with high cholesterol have garlic always around you, do not mind the smell,  use it to spice up your meals instead of bouillon cubes and other artificial test enhancers.  You can use garlic apart from  adding it to your meals to Spice it up,  other spices like ginger, tumeric and anti-inflammatories that can help to reduce the buildup of cholesterol. Add peppers like cayenne pepper to protect your heart to support your arteries,  peppers like black pepper and other spices in moderation to help prevent the plaque buildup often caused by bad cholesterol 

16. Exercising:  

we must not under rate the role of moderate exercise daily if you are trying to reduce bad cholesterol cause when we exercise and sweat most times bad cholesterol are broken down and so if you have been diagnosed with high cholesterol, try  short workout in the morning. Ensure to do some rigorous exercise regularly to help the bad cholesterol because they will contribute to weight gain when you are  exercising.  weight is lost, fat is burnt and in the process bad  cholesterol is also broken down.

Summary:

 In conclusion we do not actually have to be worried too much about cholesterol because the body has cholesterol it's own good cholesterol,  and cholesterol  will always exist in the body and then if we follow these lifestyles and include these foods in our regular diet with moderate exercise it's not likely that we will  have high bad cholesterol although there are other factors such as stress that have been found to contribute sometimes to bad cholesterol ,sleep deprivation also can support buildup of cholesterol because  sometimes when we are asleep the bad cholesterol are also being destroyed.    These are some of the common things that can contribute to our cholesterol levels but we must be careful or conscious to know if there is sickness that our body is showing us or  indicating.   Bad cholesterol presence such as occasional dizziness,  sluggishness, frequent headaches,, pains most times on the muscles such things can also be signals   of bad cholesterol and we may begin to make dietary adjustments instead of running for medications which most times also comes with side effects

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