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7 simple snack ideas that can reduce cholesterol levels

7 simple snack ideas that can reduce cholesterol levels

If the cholesterol level in an adult is above 240 mg/dL, they have high cholesterol. The level varies for men and women based on their age. 12% of adults and 7% of adolescents in the country have high cholesterol. Besides treatment, nutritional regimes and exercise are key to lowering cholesterol levels. A person with high cholesterol must commit to a diet that does not spike the current numbers. Here are some snack options that can lower cholesterol levels:

Avocado
Avocado is a must-have item in the kitchen if an individual has high cholesterol. It is rich in healthy fats that keep one satisfied, and it has 0 cholesterol. Avocado is also versatile; add it to egg, chicken, or vegetable salads, and make guacamole, toast, or salsa. If there are young kids with cholesterol, avocados can be included twice a week in ways that appeal to their palette. Here are some easy-to-make avocado snacks:

Avocado and salmon toasts
Avocado and cucumber roses
Grilled avocado with hummus and tahini
Avocado and chicken or egg salad
Guacamole with baby carrots
Baked avocado fries

Baked chips
If an individual is working towards lowering their cholesterol levels, it takes a lot of commitment and discipline. Doctors would have banned fries, but one can still enjoy healthy fries once in a while. Just bake them instead of deep frying them. Also, it should be had in moderation. Baking vegetables can prevent the intake of greasy oil full of unsaturated fats. Homemade baked fries are better than processed baked fries. Use healthy homemade dips and salsa instead of store-bought dips while eating chips. They may contain hidden sugar and salt that can add to weight gain. Here are some healthy ideas for baked chips:

Sweet potato
Zucchini
Pumpkin
Green Banana
Carrot
Beetroot
Bitter Melon

Fruity snacks
One or 1 ½ cups or 2 to 3 servings of fruit is ideal for people with high cholesterol. It can help to keep your LDL cholesterol in check. Fruits are rich in soluble fiber and can aid the body in getting rid of cholesterol. Some fruits contain pectin, which can help in reducing cholesterol. Fruits are also beneficial for heart health. Fruits can be eaten in rotation or by making a fruit bowl, mixing an individual’s favorite fruits. If one prefers fruit juice, it can be had without sugar. Some fruits that help in lowering cholesterol levels are:

Tomatoes
Apples
Lemons
Limes
Oranges
Grapefruit
Papaya
Strawberries

Salads
Fresh homemade salads can be a wholesome meal or a snack. Doctors advise people with high cholesterol to eat five or six smaller meals daily instead of three heavy meals. Salads can be one of the items on the daily menu. But it can be beneficial only if one goes in for homemade salads. Store-bought salads may have preservatives and additives in their salad dressings. Vegetables can be chopped in advance, and one can add the dressing just before eating the salad. Make dressing out of lime, vinegar, pepper, and honey, avoid using store-bought dressing, and say no to croutons. Some salad ideas that aid in lowering cholesterol are:

Apples, walnut, cheddar salad
Cucumber avocado salad
Garbanzo and rice salad
Pineapple, carrot, cabbage, celery, and onion salad
Quinoa, broccoli, and tomato salad
Baby spinach and prawn salad

Cholesterol-lowering beverages
Snacks need not be solid all the time. If one feels hungry but not enough for a meal, they can also use beverages that help reduce cholesterol. Hot chocolate without sugar twice a day or green tea twice a day can be ideal snacks.

Nuts and seeds
Nuts and seeds are superfoods of micronutrients, unsaturated fats, and fiber. Most importantly, they are rich in antioxidants that help keep one healthy during the period when they are making changes to their new lifestyle and food habits. Have a handful of mixed nuts every day. The best nuts and seeds that aid in lowering cholesterol numbers are:

Almonds
Flaxseed
Pistachios
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts

Whole grain snacks
Whole grains are highly recommended for lowering cholesterol as they contain zero cholesterol. It also adds to weight loss, a leading cause of high cholesterol. Slowly replace refined grains with whole grains like amaranth seeds, brown rice, bulgur, rye, quinoa, steel-cut oats, barley, wheat berries, and wild rice. Some healthy whole grain snack ideas are:

Cereals
Energy bars
Melba toasts
Muffins
Oatcakes
Popcorn
Smoothies combining whole grains and fruits
Tortillas
Whole grain bread, pasta, pita bread
Whole grain buns and rolls
Whole grain cookies

Importance of lowering high cholesterol
Management of cholesterol through a nutritional regime is just one approach. It may not be entirely helpful unless combined with a structured treatment and regular exercise. Giving up on a low-cholesterol nutritional regime halfway can cause a spike in the numbers and put one at risk for cardiovascular diseases. Many assume that only people with a higher BMI are at a risk for higher cholesterol. Cholesterol does not give out any symptoms; many find out they may have higher numbers during a routine blood test. Undetected or untreated cholesterol can lead to the following complications:

Atherosclerosis
Fat deposits in artery walls
Heart attack
Hypertension
Stroke
Type 2 diabetes

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4 healthy foods for nursing mothers

Mothers who have recently delivered babies don't have sufficient nutrition due to the loss of blood and lactation. As a result, they have to carefully choose foods that are rich in calcium, carbohydrate, unsaturated fat, iron, folic acid, protein, and vitamins B6, B12, C, and D. Thankfully, healthy foods and supplements can help them regain strength and supply breastmilk to their newborns. The top four superfoods that can help nursing mothers include: Bananas Bananas are less expensive, available throughout the year, and considered a superfood for nursing moms. They are rich in nutrients, healthy carbs, vitamin B, antioxidants, and phytonutrients. Bananas are also abundant in potassium, calcium, and pectin, a source of energy. Experts claim that having a banana every day can help moms regain the energy they need to take care of the baby and breastfeed. Potassium is crucial for maintaining fluid balance in the mother's body and aids in the rampant transmission of nerve impulses.  Bananas can also aid in regulating blood pressure. It can prevent constipation, aid in regular bowel movements, and promote healthy gut bacteria. These fruits can provide about 1/4th of the vitamin B6 required for nursing moms, which is crucial for hemoglobin production and fighting antibodies. However, avoid bananas if you have allergies, a bout of cough and cold, or diabetes. Mothers can eat bananas after any meal or even add them to smoothies or pancakes as part of a meal. Fatty fish Fatty fish are naturally rich in vitamin B12, omega-3 fatty acids, and vitamin D. Fish like salmon and sardines are one of the few food sources of vitamin D, which is essential for mothers and their infants. A deficiency of vitamin D in infants, though uncommon now, can lead to weak and deformed bones. These fish also contain DHA, a type of omega-3 fatty acid essential for an infant's brain and heart development. DHA can be naturally found in breast milk if a mother eats fatty fish, eggs, or red meat. Omega-3 acids can also help in preventing postpartum depression. Mothers can choose from freshly caught fish, buy from verified farms, or use canned salmon. However, ensure that you have salmon or sardines twice a week to get its benefits and increase the production of breastmilk production. Homemade stock Soups and broths are wholesome and satisfying meals for nursing mothers. The most significant advantage of broths or soups is you can make large quantities and freeze them. The first three months can be hectic for new moms, which is why broths are perfect. They are nutritious, time savers, and can instantly replenish nutrients and strength. Mothers can use the bones and cartilage of chicken or lamb for meat broths. However, slow-cook them as the soup will have time to absorb all the nutrients and minerals from the meat and bones.  On the other hand, vegetarian mothers can make soups and broths of various vegetables and lentils. Bell pepper, carrots, celery stalks, french beans, lentils, mung, cottage cheese, and peas are ideal ingredients for vegetarian soups. Broths and soups can also help deal with postpartum depression and help regain bone density. It can also help reduce joint pain and strengthen joints right after childbirth. Leafy green vegetables It is widely known that green leafy vegetables contain multiple nutrients like vitamin A, C, E, and K, fiber, minerals, calcium, and antioxidants. Spinach has a high concentration of phytoestrogens and iron. When a nursing mom increases the intake of spinach, it raises the estrogen level and helps stimulate milk production. Phytoestrogens also help in regulating and reducing cholesterol and blood sugar levels. They are low on calories; hence, you do not have to worry about gaining weight. One serving of green leafy vegetables daily is the recommended quantity for nursing moms.  Mothers can also eat broccoli and Swiss Chard, which are high in calcium and iron. The daily calcium requirement for nursing moms is about 1,300 milligrams a day. Kale or collard greens also can supply about 20% of the daily calcium requirement. Moms can also have milk and yogurt to ensure they receive the necessary supply of calcium. They can add greens to salads, smoothies, soups, or casseroles. Cigna breast pump Cigna is a global health service company that offers health, pharmacy, dental and supplemental insurance, and Medicare plans. You can get 100% of Cigna's insurance for hospital-grade and standard electric breast pumps with a prescription from your physician, midwife, or nurse practitioner. Cigna also covers the cost of renting a heavy-duty hospital-grade breast pump if a standard breast pump fails. Elvie Free Elvie, one of the brands covered by Cigna with a doctor's prescription, has introduced a revolutionary, silent wearable breast pump that women can discretely fit in their clothes. It is a wireless breast pump that can be operated through a smartphone. This easy-to-use pump can be used confidently and without any hassle. Since it is silent, it can be used anywhere without any disturbance or the need for privacy. Moreover, there are no tubes or pipes. It consists of five easy-to-assemble and clean components that make pumping clean and safe. If you're a new mother who wants to try out breast pumps, give this a try after consulting a doctor. 

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5 Best Dog Foods For Growing Puppies

5 Best Dog Foods For Growing PuppiesGrowing pups need lots of things - toys to keep them stimulated, love to keep them happy, and most importantly, food to keep them healthy. Pet owners must be incredibly attentive with puppies because, like children, puppies need proper nutrition and plenty of energy-giving carbohydrates and must be shielded from harmful preservatives. Hence, dog food is the last place you should be skimping on. Here are the five best dog foods for growing puppies. Royal Canin Small Puppy Wet Dog FoodRoyal Canin is an excellent brand to invest in as they make special food for small, medium, and large dogs. Often, owners do not realize that smaller dogs have different requirements than large ones and when you give the same food to them, small dogs often gain undue weight. Royal Canin Small Puppy wet food is perfect for small dogs that weigh between 1 and 10 kg. The Royal Canin 3-oz pouches of wet food have real chicken and a gravy-like consistency that allows you to mix it with kibble. Further, you can get specialized food, especially for puppies younger than two months, since their requirements differ. And if your dog is a giant breed, Royal Canin provides options for that as well. Nutro Natural Choice Puppy Dry Dog Food - Lamb and Brown RiceNutro Natural Choice dry dog food is made from non-GMO ingredients and does not include artificial colors, flavors, or preservatives. They pride themselves on using high-quality protein sources as their primary component. There is no corn, wheat, soy, or chicken by-product meal. Nutro's puppy food comes in a Lamb and Brown rice recipe. Generally available in 30lbs packs, this puppy food should be on the top of your list. 26% of the food contains proteins, which are suitable for the growth of puppies. The main ingredients are deboned lamb and brewers rice, rice bran, and split peas. Remember that it is dry food, so you must ensure that your pets always have enough drinking water. Instinct Original Puppy Grain-Free Recipe with Real ChickenMost puppies prefer wet food since dry food is hard to chew, and transitioning from milk to dry food can be rather difficult. Instinct grain-free puppy food is a perfect choice for puppies since it contains truly premium ingredients. The grain-free recipe with chicken has cage-free chicken, beef liver, and salmon, and absolutely no fillers or artificial additives. The holistic formula contains 95% chicken, turkey, and chicken liver and only 5% vegetables. Carrageenan is a primary concern for pet owners, which is absent in this puppy food. This brand prides itself on the loaf-like texture of its wet food, which can be a snack or a meal for your little pup. Instinct also includes frozen raw meals among its products, which is an excellent alternative to kibble. Nutro Puppy Tender Beef, Pea, and Carrot Recipe Bites in GravyAnother option from Nutro is the beef, pea, and carrot recipe. This dog food is created from non-GMO ingredients and comes in easy-to-serve food trays. This brand promises real beef, chicken, and pork broth that all puppies will surely enjoy. Puppies generally prefer wet food, and further, Nutro includes no corn, wheat, or soy, all of which are not nutritious. Most pet food companies use these as fillers in their food, but Nutro is not among them. Their Feed Clean logo also promises Zero Waste to landfills, ensuring that your pup and the planet are happy. Nutro also offers turkey, duck, chicken, and whitefish variants of its wet gravy food if you want to mix it up. Remember that doctors recommend switching your dog food, as your puppy can grow allergic to the same food over time. Purina One +Plus Healthy Puppy Formula Dry Dog FoodPurina offers quality food at an affordable price in wet, dry, and even large breed versions in several flavors. Purina One +Plus Healthy puppy formula uses chicken as its number one ingredient, and the recipe includes DHA for brain development and calcium for the bones and joints of your little one. Real meat supports the development of a robust immune system and the growth of a healthy coat. Most veterinarians recommend Purina One, so feel free to talk to your veterinarian about it if you have questions. Another remarkable thing about Purina is that they offer customized food packages through Just Right - www.justrightpetfood.com. You take a five-minute quiz to determine what kind of food your pet needs and then get recommendations from Purina's experts. They offer subscription plans, so you do not have to worry about stocking up each month. What do puppies need?A puppy's diet should include four key components - protein, fat, carbohydrates, and calcium. Protein is the most critical requirement, especially after weaning. 22% to 25% of the daily diet should be protein for optimal growth, but it is best not to exceed this amount. Fat is necessary as it is a concentrated energy source and enables the absorption of fat-soluble vitamins. Carbohydrates are the primary source of energy. Calcium is essential, especially for large breeds, to maintain bone density. If you plan to home-cook meals, remember to keep these in mind and check with your veterinarian what fruits and vegetables are safe for your puppy. Referenceshttps://vcahospitals.com/know-your-pet/feeding-growing-puppieshttps://www.discovermagazine.com/planet-earth/the-14-best-dog-foods-for-puppieshttps://www.nutro.ca/en/natural-dog-food/nutro/natural-choice-large-breed-puppy-dry-dog-food-lamb-and-rice-recipehttps://instinctpetfood.com/dog/?category=wethttps://www.justrightpetfood.com/how-it-workshttps://www.pumpkin.care/blog/best-puppy-food-2021/

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