Treatment & Prevention from High Cholesterol

Lifestyle changes such as exercising and eating a healthy diet are the first line of defense against high cholesterol. But, if you've made these important lifestyle changes and your cholesterol levels remain high, your doctor might recommend medication.
The choice of medication or combination of medications depends on various factors, including your personal risk factors, your age, your health and possible drug side effects.

Cholesterol Buster:

• Eat More Fiber

Diet changes offer a powerful way to fight high-cholesterol. If we've ever wondered why some cereals claim to be heart-healthy, it's the fiber. The soluble fiber found in many foods helps reduce LDL, the bad cholesterol. Good sources of soluble fiber include whole-grain breads and cereals, oatmeal, fruits, dried fruits, vegetables, and legumes such as kidney beans.

• Know Our Fats

No more than 35% of our daily calories should come from fat. But not all fats are equal. Saturated fats -- from animal products and tropical oils -- raise LDL cholesterol. Trans fats carry a double-whammy, boosting bad cholesterol, while lowering the good kind. These two bad fats are found in many baked goods, fried foods (doughnuts, fries, chips), stick margarine, and cookies. Unsaturated fats may lower LDL when combined with other healthy diet changes. They're found in avocados, olive oil, and peanut oil.  

• Smart Protein

Meat and full-fat milk offer plenty of protein, but they are also major sources of cholesterol. We may be able to reduce LDL cholesterol by switching to soy protein, such as tofu, at some meals. Fish is another great choice. Some varieties, like salmon, are rich in omega-3 fatty acids, which can improve cholesterol levels. The American Heart Association recommends eating fish at least twice a week.

• Low-Carb Diet

There's growing evidence that low-carb diets may be better than low-fat diets for improving cholesterol levels. In a two-year study funded by the National Institutes of Health, people who followed a low-carb plan had significantly better HDL (good cholesterol) levels than those who followed a low-fat plan.

• Lose Weight

If you're overweight, talk to your doctor about beginning a weight loss program. Losing weight can help you reduce levels of triglycerides, LDL, and total cholesterol. Shedding even a few pounds can also boost levels of good cholesterol -- it tends to go up one point for every 6 pounds you lose.

• Exercise

If we're healthy but not very active, starting an aerobic exercise program could increase our good cholesterol by 5% in the first two months. Regular exercise also lowers bad cholesterol. Choose an activity that boosts our heart rate, such as running, swimming, or walking briskly, and aim for at least 30 minutes on most days of the week. It doesn't have to be 30 continuous minutes; two 15-minute walks works just as well.

• Medications

If high-cholesterol runs in our family, diet and exercise may not be enough to get our numbers where we want them. In that case, medication can give cholesterol levels an extra nudge. Statins are usually the first choice. They block the production of cholesterol in the liver. Other options include cholesterol absorption inhibitors,and  bile acid resins. Our doctor may recommend a combination of these medications.
Statins are the most commonly prescribed medications for high cholesterol. They block your liver from producing more cholesterol.
Examples of statins include:

• atorvastatin (Lipitor)
• fluvastatin (Lescol)
• rosuvastatin (Crestor)
• simvastatin (Zocor)

Bile-acid-binding resins: Our liver uses cholesterol to make bile acids, a substance needed for digestion. The medications cholestyramine (Prevalite), colesevelam (Welchol) and colestipol (Colestid) lower cholesterol indirectly by binding to bile acids. This prompts our liver to use excess cholesterol to make more bile acids, which reduces the level of cholesterol in our blood.
Cholesterol absorption inhibitors: Our small intestine absorbs the cholesterol from our diet and releases it into our bloodstream. The drug ezetimibe (Zetia) helps reduce blood cholesterol by limiting the absorption of dietary cholesterol. Ezetimibe can be used with a statin drug.
Injectable medications: A newer class of drugs, known as PCSK9 inhibitors, can help the liver absorb more LDL cholesterol — which lowers the amount of cholesterol circulating in our blood. Alirocumab (Praluent) and evolocumab (Repatha) might be used for people who have a genetic condition that causes very high levels of LDL or in people with a history of coronary disease who have intolerance to statins or other cholesterol medications.

• Supplements

Certain dietary supplements may help improve cholesterol levels. These include plant sterols, barley and oats, fiber, and green tea. 

• Herbal Remedies

Some studies suggest garlic can knock a few percentage points off total cholesterol. But garlic pills can have side effects and may interact with medications. Other herbs that may reduce cholesterol include:

• Fenugreek seeds (Methi)
• Artichoke leaf extract
• Yarrow
• Holy basil (Tulsi)

How to Lower Cholesterol Naturally

In some cases, we may be able to lower our cholesterol levels without taking medications. For example, it may be enough to eat a nutritious diet, exercise regularly, and avoid smoking tobacco products.
Some people also claim that certain herbal and nutritional supplements may help lower cholesterol levels. For instance, such claims have been made about:

• garlic
• hawthorn (Nagfani)
• astragalus
• red yeast rice
• plant sterol and stanol supplements
• oat bran, found in oatmeal and whole oats
• blond psyllium, found in psyllium seed husk
• ground flax seed

However, the level of evidence supporting these claims varies. Also, the U.S. Food and Drug Administration (FDA) hasn’t approved any of these products for treating high-cholesterol. More research is needed to learn if they can help treat this condition.

How Low Should You Go?

Many people are able to lower cholesterol levels through a combination of medication and lifestyle changes. But how low is low enough? Recent guidelines do not have a target number. If we have diabetes, are at high risk of developing heart disease, or we already have coronary artery disease, we will probably be put on a drug called a statin to lower our cholesterol.

Can the Damage Be Undone?

It takes years for high cholesterol to clog the arteries with plaque. But there is evidence that atherosclerosis can be reversed, at least to some degree. Dean Ornish, MD, has published several studies showing that a low-fat vegetarian diet, stress management, and moderate exercise can chip away at the build-up inside the coronary arteries. Other research supports the idea that big drops in cholesterol can somewhat help open clogged arteries.

High Colesterol : Dangerous for Heart

What is High Cholesterol?

 The normal cholesterol levels for humans are said as:

Total cholesterol :  below 200 mg/dL

LDL cholesterol :  below 130 mg/dL

HDL cholesterol :  50 mg/dL or higher

   But when total & LDL cholesterol rises and HDL cholesterol falls, there is a chance of high cholesterol.

High cholesterol level arises when:

Total cholesterol :  240 mg/dL or higher

LDL cholesterol :  160 mg/dL or higher

HDL cholesterol :  below 40 mg/dL

• Due to high cholesterol, our blood vessels may develop some fatty deposits. Eventually, these deposits grow, making it difficult for enough blood to flow through our arteries. Sometimes, these deposits can break suddenly and form a clot that causes a heart attack or stroke.
• High cholesterol can be inherited, but it's often the result of unhealthy lifestyle choices, which make it preventable and treatable. A healthy diet, regular exercise and sometimes medication can help reduce high cholesterol.
• Most of the cholesterol in the blood is carried by proteins called low density lipoproteins or LDL. This is known as bad cholesterol because it combines with other substances to clog the arteries. A diet high in saturated fats and trans fats tends to raise the level of LDL cholesterol. For most people, an LDL score below 100 is healthy, but people with heart disease may need to take medications to lower their LDL.

What Boosts Our Risk?

Several factors can make us more likely to develop high cholesterol:

• A diet high in saturated fats and cholesterol
• A family history of high cholesterol
• Being overweight or obese
• Getting older

Why High Cholesterol Matters?

High cholesterol is one of the major risk factors for coronary artery disease, heart attacks, and strokes. It also appears to boost the risk of Alzheimer's disease. As we saw earlier, high cholesterol leads to a buildup of plaque that narrows the arteries. This is dangerous because it can restrict blood flow. If the blood supply to a part of the heart or brain is completely cut off, the result is a heart attack or stroke.

Why is High Cholesterol Dangerous?

Elevated cholesterol levels are one of the risk factors for heart disease, stroke, and peripheral artery disease. The mechanism involving cholesterol in all three diseases is the same; plaque buildup within arteries decreases blood flow affecting the function of the cells and organs that these blood vessels supply.
Atherosclerotic heart disease or narrowed coronary arteries in the heart can cause the symptoms of angina, when the heart muscle is not provided with enough oxygen to function.
Decreased blood supply to the brain may be due to narrowed small arteries in the brain or because the larger carotid arteries in the neck may become blocked. This can result in a Transient Ischemic Attack (TIA) or stroke.
Peripheral artery disease describes gradual narrowing of the arteries that supply the legs. During exercise, if the legs do not get enough blood supply, they can develop pain, called claudication.
Other arteries in the body may also be affected by plaque buildup causing them to narrow, including the mesenteric arteries to the intestine and the renal arteries to the kidney.

Symptoms of High Cholesterol

High cholesterol does not exhibits any symptoms. But it does cause damage deep within the body. Over time, too much cholesterol may lead to a buildup of plaque inside the arteries. Known as atherosclerosis, this condition narrows the space available for blood flow and can trigger heart disease.
A person with high cholesterol levels often has no signs or symptoms, but routine screening and regular blood tests can help detect high levels. A person who does not undergo testing may have a heart attack without warning, because they did not know that they had high cholesterol levels. Regular tests can help to reduce this risk.
Many people don’t even realize they have high cholesterol until they develop serious complications, such as a heart attack or stroke.
That’s why routine cholesterol screening is important. If you’re age 20 years or older, ask your doctor if you should have routine cholesterol screening. Learn how this screening could potentially save your life.

Causes of High Cholesterol

High cholesterol is a significant risk factor for coronary heart disease and a cause of heart attacks.
A build-up of cholesterol is part of the process that narrows arteries, called atherosclerosis. In atherosclerosis, plaques form and cause restriction of blood flow.
Reducing the intake of fat in the diet helps to manage cholesterol levels. In particular, it is helpful to limit foods that contain:

• Cholesterol: This is present in animal foods, meat, and cheese.
• Saturated fat: This occurs in some meats, dairy products, chocolate, baked goods, deep-fried, and processed foods.
• Trans fats: This occurs in some fried and processed foods.
• Unhealthy eating habits, such as eating lots of bad fats: One type, saturated fat, is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. Another type, trans fat, is in some fried and processed foods. Eating these fats can raise your LDL (bad) cholesterol.
• Excess weight or obesity can also lead to higher blood LDL levels. Genetic factors can contribute to high cholesterol. People with the inherited condition familial hypercholesterolemia have very high LDL levels.

Other conditions that can lead to high cholesterol levels, include:

• diabetes
• liver or kidney disease
• polycystic ovary syndrome
• pregnancy and other conditions that increase levels of female hormones
• underactive thyroid gland
• drugs that increase LDL cholesterol and decrease HDL cholesterol, such as progestins, anabolic steroids, and corticosteroids

What Can Raise Risk of High Cholesterol?

A variety of things can raise our risk for high cholesterol:

• Age: Our cholesterol levels tend to rise as we get older. Even though it is less common, younger people, including children and teens, can also have high cholesterol.
• Heredity: High blood cholesterol can run in families.
• Weight: Being overweight or having obesity raises our cholesterol level.
• Race: Certain races may have an increased risk of high cholesterol. For example, African Americans typically have higher HDL and LDL cholesterol levels than whites.

Risk Factors for High Cholesterol

Factors that can increase our risk of bad cholesterol include:

• Poor diet: Eating saturated fat, found in animal products, and trans fats, found in some commercially baked cookies and crackers and microwave popcorn, can raise our cholesterol level. Foods that are high in cholesterol, such as red meat and full-fat dairy products, will also increase our cholesterol.
• Obesity: Having a body mass index (BMI) of 30 or greater puts us at risk of high cholesterol.
• Lack of exercise: Exercise helps boost our body's HDL, or "good," cholesterol but lack of exercise increases the size of the particles that makes up LDL, or "bad," cholesterol, which is harmful.
• Smoking: Cigarette smoking damages the walls of our blood vessels, making them more prone to accumulate fatty deposits. Smoking might also lower our level of HDL, or "good," cholesterol.
• Age: Because our body's chemistry changes as we age, our risk of high cholesterol climbs. For instance, as we age, our liver becomes less able to remove LDL cholesterol.
• Diabetes: High blood sugar contributes to higher levels of a dangerous cholesterol called very-low-density lipoprotein (VLDL) and lower HDL cholesterol. High blood sugar also damages the lining of our arteries.

What Health Problems can High Cholesterol Cause?

If we have large deposits of plaque in our arteries, an area of plaque can rupture (break open). This can cause a blood clot to form on the surface of the plaque. If the clot becomes large enough, it can mostly or completely block blood flow in a coronary artery.
If the flow of oxygen-rich blood to our heart muscle is reduced or blocked, it can cause angina (chest pain) or a heart attack.
Plaque also can build up in other arteries in our body, including the arteries that bring oxygen-rich blood to our brain and limbs. This can lead to problems such as carotid artery disease, stroke, and peripheral arterial disease.

Diagnosis

A blood test to check cholesterol levels — called a lipid panel or lipid profile — typically reports:

• Total cholesterol
• LDL cholesterol
• HDL cholesterol
• Triglycerides — a type of fat in the blood

For the most accurate measurements, don't eat or drink anything (other than water) for nine to 12 hours before the blood sample is taken.

Cholesterol : Introduction, Functions & Types

• Cholesterol is a type of lipid.
• Cholesterol is a waxy, fat-like substance that your liver produces naturally.
• It is an oil-based substance which does not mix with the blood, that is water-based. It travels around the body in lipoproteins.
• Our body needs some cholesterol to make hormones, vitamin D, and substances that help us digest foods, which our body makes as it needs.
• It comes from two sources. Our liver makes all the cholesterol we need. The remainder of it in our body comes from foods derived from animals. For example, meat, poultry and full-fat dairy products all contain cholesterol, called dietary cholesterol.
• The liver produces 75% of the it that circulates in our blood. The other 25% comes from food.
• At normal levels, it actually plays an important role in helping cells do their jobs. Cholesterol content in the bloodstream is regulated by the liver. After a meal, cholesterol in the diet is absorbed from the small intestine and metabolized and stored in the liver. As the body requires it, it may be secreted by the liver. When too much cholesterol is present in the body, it can build up in deposits called plaque along the inside walls of arteries, causing them to narrow.
• It is both good and bad. At normal levels, it is an essential substance for the body. However, if concentrations in the blood get too high, it becomes a silent danger that puts people at risk of heart attack. Risk factors for high cholesterol include family history and the modifiable lifestyle choices of diet and exercise.
• Having high cholesterol does not usually produce any symptoms. If lifestyle changes are unsuccessful or cholesterol levels are very high, a doctor may prescribe a lipid-lowering drug, such as a statin.

Functions of Cholesterol

It has four primary functions, without which we could not survive.
These are:

• contributing to the structure of cell walls
• making up digestive bile acids in the intestine
• allowing the body to produce vitamin D
• enabling the body to make certain hormones

What are the Different Types of Cholesterol?

It does not travel freely through the bloodstream. Instead, it is attached or carried by lipoproteins (lipo = fat) in the blood. There are three types of lipoproteins that are categorized based upon how much protein there is in relation to the amount of cholesterol.
Low-density lipoproteins (LDL) contain a higher ratio of cholesterol to protein and are thought of as the “bad” cholesterol. Elevated levels of LDL increases the risk of heart disease, stroke, and peripheral artery disease, by causing plaque along inside of artery walls. Over time, as plaque buildup (plaque deposits) increases, the artery narrows (atherosclerosis) and blood flow decreases. If the plaque ruptures, it can cause a blood clot to form that prevents any blood flow. This clot is the cause of a heart attack or myocardial infarction if the clot occurs in one of the coronary arteries in the heart.
High-density lipoproteins (HDL) are made up of a higher level of protein and a lower level of cholesterol. These tend to be thought of as “good” cholesterol. The higher the HDL to LDL ratio, the better it is for the individual because such ratios can potentially be protective against heart disease, stroke, and peripheral artery disease.
Triglycerides (a type of fat) may increase cholesterol-containing plaques if levels of LDL are high and HDL are low.
Total cholesterol score is the sum of HDL , LDL and 20% of triglycerides as determined by a blood test. A high score indicates an increased risk for developing cardiovascular disease and/or strokes.

LDL (Bad Cholesterol)

Low-density lipoprotein (LDL) is often called “bad cholesterol.” If our levels of LDL are too high, it can build up on the walls of our arteries. The buildup is also known as cholesterol plaque. This plaque can narrow our arteries, limit our blood flow, and raise our risk of blood clots. Elevated levels of LDL increase the risk of heart disease, stroke, and peripheral artery disease, by causing plaque along inside of artery walls. Over time, as plaque buildup (plaque deposits) increases, the artery narrows (atherosclerosis) and blood flow decreases. If the plaque ruptures, it can cause a blood clot to form that prevents any blood flow. This clot is the cause of a heart attack or myocardial infarction if the clot occurs in one of the coronary arteries in the heart.

HDL (Good Cholesterol)

High-density lipoprotein (HDL) is often called “good cholesterol.” It helps return LDL to our liver to be removed from our body. This helps prevent cholesterol plaque from building up in our arteries.
When we have healthy levels of HDL , it can help lower our risk of blood clots, heart disease, and stroke.
High-density lipoproteins (HDL) are made up of a higher level of protein and a lower level of cholesterol. The higher the HDL to LDL ratio, the better it is for the individual because such ratios can potentially be protective against heart disease, stroke, and peripheral artery disease.

Triglycerides (a Different Type of Lipid)

Triglycerides are another type of lipid. They’re different from cholesterol. While our body uses cholesterol to build cells and certain hormones, it uses triglycerides as a source of energy.
When we eat more calories than our body can use right away, it converts those calories into triglycerides. It stores triglycerides in our fat cells. It also uses lipoproteins to circulate triglycerides through our bloodstream.
If we regularly eat more calories than our body can use, our triglyceride levels can get high. This may raise your risk of several health problems, including heart disease and stroke.
Our doctor can use a simple blood test to measure our triglyceride level, as well as our cholesterol levels.

Why Cholesterol Matters?

It circulates in the blood. As the amount of it in our blood increases, so does the risk to our health. That’s why it’s important to have our cholesterol tested, so we can know your levels.
There are two types of cholesterol: LDL, which is bad, and HDL, which is good. Too much of the bad kind, or not enough of the good kind, increases the risk that it will slowly build up in the inner walls of the arteries that feed the heart and brain. It can join with other substances to form a thick, hard deposit on the inside of the arteries. This can narrow the arteries and make them less flexible – a condition known as atherosclerosis. If a blood clot forms and blocks one of these narrowed arteries, a heart attack or stroke can result.

Cholesterol in Food

Cholesterol-rich foods, like eggs, shrimp, and lobster are no longer completely forbidden. Research shows that the cholesterol we eat has only a small effect on blood cholesterol levels for most people. A few people are "responders," whose blood levels spike up after eating eggs. But for most, saturated fat and trans fats are bigger concerns. Daily cholesterol limits are 300 mg for healthy people and 200 mg for those at higher risk. One egg has 186 mg of it.

Benefits of MUSTARD Against Medicines

You must have heard the proverb that a mountain made of molehill.
Yes, it is the same mustard that is cultivated throughout the country and mustard is also used in almost all the households. Even after this, there is still some confusion about the identity of Mustard. People usually use mustard or mustard oil only for diet. This is why people are not fully aware of the use of mustard. There are many benefits of Mustard. Do you know that mustard is also a very good medicine, by which many diseases can be cured, not one or two?
You can cure blood disorder by using mustard. Mustard eliminates itching, leprosy, stomach worms. The vegetable of mustard leaves is delicious as well as nutritious. Many diseases are cured by this as well. Mustard oil is beneficial in headache, ear disease, itching, leprosy, stomach disease. It is also beneficial in indigestion, loss of appetite, hemorrhoids and arthritis. Mustard is also used in urinary disease. Not only this, as per Ayurveda, black mustard cures Tridosha (Vatta-Kapha-Pitta) and is beneficial in piles. It is also beneficial in respiratory disease, indigestion, pain, arthritis etc.

Medicinal Properties of Mustard

·      Mustard is rich in aloes and digestive properties.
·      Is beneficial in unconsciousness.
·      It is hot in nature.
·      Grinding and applying it causes blister. That is why rib pain, pneumonia, arthritis, gastric, liver and spleen are applied in its coating or chloasma.
·      It is bitter and pungent in taste.

Benefits of Mustard

•       Use of Mustard in Eye Disease is Beneficial

When there is puff on the eyelids, mix the powder of mustard seeds with ghee and apply. This disease is cured instantly by applying it.

•       Use of Eating Mustard in Asthma

Childhood asthma is a very serious problem. But regular intake of mustard can significantly reduce the chances of developing childhood asthma. Research conducted at several schools has shown that children who did not consume mustard increased 60% more likely to develop asthma than children who regularly consumed mustard.

•       Use of Mustard in Pimples and Itching is Beneficial

Washing the head with a decoction of mustard stops hair fall and diseases like head lice, pimples and itching disappear.
To cook a lump in the orbit (armpit or armpit), finely grind jaggery, guggul and mustard and mix it in water. Apply it on a cloth strip and paste it. The lump gets ripened.

•       The Benefits of Mustard for Weight Loss

Mustard is considered a better grain than wheat or barley for weight loss. Fiber is found in plenty in mustard. It is low in calories which helps you to control weight. When you are on a diet, you often feel hungry. So by essentially consuming it, the fiber in it slows down your hunger process and prevents you from overeating, so you can control your weight.

•       The Benefits of Mustard Keeps Away From Gallstones

According to a research, the elements found in mustard help reduce the severity of gallstones. The fiber present in it helps in digestion process which helps in reducing the amount of bile acid. These bile acids are the main reason for the development of gallstones.

•       Benefits of Mustard in Headache

If you are always troubled by a headache, then grinding mustard on the forehead is beneficial for headaches.

•       Mustard Properties Makes Better Heart Health

If you are suffering from high blood pressure or atherosclerosis (blockage of the arteries), then include mustard in your diet. The fiber, vitamins and minerals in it help improve your heart health.

•       Benefits of Mustard in Cold

You can treat colds with the use of mustard. For this, mix 500-750 mg of mustard and 1 gram of sugar and drink it with water. It cures cold.

•       Benefits of Using Mustard in Toothache

Grind mustard and mix it with lukewarm water and rinse it to cure toothache.

•       The Use of Mustard in Gum Disease

Rubbing rock salt in mustard oil and rubbing it on the teeth provides relief in gum related disorders.

•       The Medicinal Properties of Mustard to Control Metabolism

Research at the University of Kuopio has shown that mustard reduces the production of harmful genes. Mustard is best used to optimize the metabolic performance of our cells.

•       The Benefits of Eating Mustard Relieves Constipation

The effective composition and density of dietary fiber in mustard reduce constipation or some other intestinal problems such as gas, abdominal pain, and cramps. Mustard prevents problems from more serious conditions such as ulcers, gallstones, or stomach cancer.

•       Use of Mustard for Diabetes

When it comes to blood sugar, diabetics think what to eat so that their diabetes is controlled. Wheat actually causes increased levels of insulin in the body because it is made up of small molecules that quickly and easily break down into simple sugar, which can lead to an increase in insulin. Mustard is made up of large molecules that do not break down quickly and therefore have no effect on blood sugar.

•       The Use of Mustard Benefits in Respiratory Disease

You can also take the benefits of mustard in respiratory diseases. Mix ghee and honey in 500 mg of mustard powder, eat it twice a day. It is beneficial in respiratory disease.

•       Relieves the Pain of Arthritis With the Virtue of Mustard

The use of mustard in arthritis is beneficial. Experts believe that mustard has medicinal properties that help reduce joint pain and inflammation.

•       Medicinal Use of Mustard When Pricking the Fork

If the thorn is pierced, you can also get the benefits from mustard. If the thorn penetrates into the skin, then adding ghee and honey to the flour of mustard and applying it, the thorn comes up.

•       Use of Mustard Medicine in the Burning Sensation of the Body

The benefits of mustard are found in the burning of the body. If there is burning sensation and swelling in the body, then coating of mustard is beneficial in such disease.

•       Use of Mustard as Medicine to Relieve Fever

According to Ayurvedic experts the medicinal properties present in mustard are helpful in reducing the symptoms of fever. For this, follow the home remedies given below.
If the white scum becomes solid on the tongue, does not feel hungry or thirst, and if there is also a mild fever, then taking 500 mg of mustard flour with honey in the morning and evening is beneficial.

Some Other Benefits of Mustard

•       If your hair is falling too much and the problem of dandruff is bothering you, then using mustard will be very beneficial for you. If you wish, you can soak the mustard overnight and wash its head with water. Apart from this, grinding it and using it will also be beneficial.

•       Myrosine, syngrin-like elements are found in mustard. Both of these things are very beneficial for skans. Washing face with mustard water daily enhances the complexion of the face and also maintains moisturization.

•       If you are very nervous, then grinding the mustard and using it will be very beneficial for you. Rubbing mustard on the hands and feet reduces nervousness and provides relief.

ALMONDS :: The MEMORY Booster

-       Rich in health benefits, crunchy and luxurious brown almonds are not just a treasure of vitamins and nutrients, but they also have different enjoyment in cooking.
-       Eating soaked almonds has its benefits. It is advisable to eat soaked almonds in the morning. Almonds can also be ground into Kheer, to make Badami Korma.
-       Almonds also have medicinal properties. Eating almonds including peels can also have its benefits.
-       Many people also count the benefits of eating almonds soaked in the morning.
-       Almonds are the most nutritious and popular nuts. Many nutritional experts believe that consuming soaked almonds is more beneficial than raw almonds because the toxic substances present in its peel come out after soaking it overnight and most of the nutrients are available to us.
-       The question remains in many minds what are the benefits of eating almonds and the disadvantages of eating almonds. Minerals, vitamins and fiber found in almonds protect you from problems ranging from blood pressure to weight gain. Almond intake is also good for heart patients.
-       You can also eat almonds with milk or by soaking them.

How Nutritious are Almonds

Almonds are found with high amounts of nutrition and minerals such as protein, omega 3 fatty acids, omega 6 fatty acids, vitamin E, calcium and phosphorus.
Some says that almonds are 'superfood' due to their incredible nutrition. Almonds are good sources of protein.
Almond is also found with manganese and potassium which can also be helpful in strengthening bones and controlling blood sugar. Almonds can also be extremely beneficial for people with blood pressure problems.

Benefits of Almonds

• Improves Digestion: -

Soaked almonds helps to release enzymes that can be beneficial for our digestion. Soaked almonds releases the enzyme lipase, which is beneficial for fat digestion.

• Relieves Stress: -

The antioxidants found in almonds give you stress relief. By using this, you feel fresh and mentally free. Those who consume almonds daily are also not prone to depression. Remember that eating more than a quantity of almonds can also harm you.

• Controls Sugar: -

Almond intake also acts as a panacea for diabetes patients. The fat, protein, fiber and magnesium found in it benefits diabetes patients. By consuming almonds daily, blood sugar is controlled by controlling the amount of insulin in the body.  

• Keeps Mind Healthy: -

Doctors believe that consuming 4 to 6 almonds daily in the morning improves your memory and your central nervous system works properly, keeping the brain healthy.

• Good for Heart: -

Proteins, potassium and magnesium present in soaked almonds are necessary to keep the heart healthy. Apart from this, due to its many anti-oxidant properties, it also cures dangerous diseases of the heart.

• Relieves Constipation: -

Consuming soaked almonds does not cause constipation etc. because almonds have high amount of fiber due to which your stomach is well cleaned.

• Strengthens the Immune System: -

According to many studies, soaked almonds have pre-biotic properties which help in strengthening the immune system. Due to its pre-biotic properties, it increases the formation of good bacteria present in the intestines, so that there is no disease that affects your intestines.

• Reduces Swelling: -

Almonds are a good source of antioxidants. Vitamin E acts as an antioxidant in soaked almonds that prevents aging and inflammation.

Does Eating Almonds Really Speed up the Mind and Improve Memory?

Do you know that it is considered better to eat almonds daily for a faster mind? Actually 'Almond' is a very beneficial thing.
These nutrients are in almonds:
After tracing the history of almonds, it is found that almonds which are considered nuts are actually seeds of the fruit of almond tree. It has also been proved in many scientific researches that the nutritious seeds found in the seeds of these fruits not only benefit health but also help in strengthening and sharpening memory. These nutrients are:

Protein

The amount of protein in almonds is very high and we all know that protein is very important for maintaining the energy of the body. Along with that, by improving the nerves of the brain, keeping our brain sharp is also the work of protein.

Zinc

Zinc is also abundant in almonds. Zinc is actually a nutrient whose main job is to keep the body's immune system fast and safe so that there is no bacterial infection in our body. It is also an anti-oxidant and in this way it keeps the blood clean by removing free radicals from the blood of the body, so that our brain remains functioning properly and there is no risk of weakening the memory.

Omega 3 and 6

Other essential elements found in almonds are omega 3 and omega 6. By eating almonds with the help of these elements, the person's intellectual level develops.

BANANA SHAKE - Easiest Way to Gain Weight Naturally

Banana Shake is healthy, tasty and easy to consume. It is filled with nutrients and is a common breakfast staple across the globe. Doctors also recommend having banana shake in the morning to stay energized throughout the day. Banana shake can satiate you and provide plenty of minerals and vitamins to boost your metabolism. This fruit is the powerhouse of vitamin C, fiber, potassium and thus, can boost your immune system, aid in digestion and keep your blood pressure in check. Moreover, this wonder fruit is a versatile food, which is loved and enjoyed by both children and adults.
There is always a common confusion about banana being effective in losing weight or gaining weight. Well, bananas are packed with healthy carbs that aids in building mass but again it is also recommended for those who want to lose weight due to the presence of fibers and other essential nutrients.
Bananas are a good source of healthy carbs and thus, can be effective in gaining weight when consumed in the right way. A blend of milk, bananas, nuts, honey can be a great way to gain weight without consuming empty calories. Banana shakes are always advised by the dietitian for people who wants to gain their mass. Not only bananas, but you can also include fruits that contain natural sugars in the blend and make a delicious smoothie.
Add some chopped bananas, mangoes, berries, milk, a bit of honey and blend them until smooth. Sever it with some chopped almonds on top. These are the tastiest and healthiest ways to naturally gain weight. Banana has healthy carbs and calories and when combined with other high-calorie foods such as almonds and milk can increase your body’s calorie intake and thus, increase your mass.
Having banana shake to regain weight after a prolonged illness is one of the best ways possible to safely increase your calorie intake. Also, if you are someone who is trying to gain body mass or build muscle then indulging in these scrumptious smoothies and shakes can help you achieve your goals faster.
Banana has amazing health benefits. Banana is a rich source of energy as well as storehouse of many nutrients. In terms of nutrients, banana is in the higher side in comparison to apple. Banana has more vitamin A, phosphorous, carbohydrate, and iron than Apple.  Since, banana is full of nutrients, therefore, it is considered as super fruits.

How Banana Shake Aids Weight Gain

Banana Shake and weight gain have an age-old relation. If you have come across any person, who is skinny, then the first advice which you give is consuming, a lot of bananas with milk. Are you on diet? Then the first thing which your nutritionist suggest is eating a lot of bananas with milk. However, there has been a dual view regarding banana. Some believe that banana shake helps in weight gain, while others believe they help in weight loss. However, the mystery remains unsolved whether this fruit helps in weight gaining or weight losing. Banana is a natural home remedy that helps in gaining weight.
Banana shake is completely rich in calories. This is the reason why eating bananas are considered as an age-old method for gaining weight. Banana contains almost 90-95 calories which are quite less than the number of calories you consume after you eat a small candy. However, the ideal way in which you can incorporate banana into your regular diet is adding smoothies or milkshakes. Bananas are really rich in vitamin B6, thus helping in regularizing the blood circulation in the body.
Milk is a dairy product. Both banana and milk have a low medium Glycemic index. This provides you with protein, fiber, also calcium and minerals, which if anything makes you healthy. 1 banana contains 100 calories. 1 glass of low-fat milk has about 60-80 calories. If you consume a plain banana with milk you would have about 160-180 calories. Banana and milk can be weight best diet so as to gain weight.
To gain weight, you must increase your calorie intake. Banana and milk provide all the nutrients required to gain weight – protein for building lean muscle, carbs for energy, and calcium and phosphorus for stronger bones.
You also need sunlight for vitamin D synthesis, which helps in the absorption of calcium and phosphorus. Consume two glasses of banana milkshake twice a day (use one large banana and a cup of whole milk to prepare it). Along with banana milkshake, consume these high-calorie foods to gain weight. Follow a healthy diet chart to build lean muscles and strengthen your bones.

Nutritional Value of Banana & Milk

Nutrition	1 Ripe Banana	1 Cup Whole Milk	Combined
Calories	108 Calories	149 Calories	257 Calories
Protein	1.3 g	7.69 g	8.99 g
Carbs	27g	11g	36g
Dietary Fiber	3g	0	3g
Fat	0.33 g	7.93 g	8.26 g
Calcium	5 mg	276 mg	281 mg
Phosphorus	22 mg	84 mg	106 mg

Health Benefits & Medicinal Uses of Banana Shake

• For Weight Gain

Banana is also good for those who are under weight. Banana is consisted of sugars like fructose and sucrose which provides instant energy. When banana is taken along with milk, it helps to improve weight gain because milk gives protein while banana provides sugar.

• Low in Calories

An average banana has 80-100 calories while 1 cupful of skim milk gives you 70-90 calories. The calorie count after consumption of four bananas and 3 cupfuls of milk sums up to around 700-800 calories.

• Rich in Nutrients

Bananas provide a variety of vitamins and minerals. Besides, you get enough potassium, dietary fibre, sugar, vitamin C and Vitamin B6 from bananas. You get all these nutrients in sufficient amounts which are vital for the normal functioning of the body.

• Lowers Blood Pressure

Banana is good for high blood pressure patients. Banana is the excellent source of potassium and least amount of salts, which helps in maintaining of hypertension and also prevents from stroke. Because presence of high potassium, it enables smooth blood circulation to the brain. High level of potassium also prevents from heart attack, atherosclerosis and stroke. An average banana contains about 467 mg of potassium and 1 mg of sodium.

• For Bones and Teeth

Banana contains potassium that not only reduces hypertension but also protects bones and teeth from weakening. It minimises the ill-impacts of sodium; helps to retain the concentration of calcium that is needed for free flow of blood, proper muscles contraction and smooth nervous function. Banana is also having manganese that promotes bone health and metabolism.  Banana has probiotic bacteria which absorbs calcium thus good for healthy bones. Calcium in banana prevents thinning of bones. To develop better and strong bones, children may be given banana.

• Low in Fats

The combination of banana and milk put together provides the body ample doses of proteins, vitamins, fibres and minerals. However, there is no fat.

• Get Rid of Toxins

Bananas are good sources of dietary fiber. It plays a vital role in getting rid of toxins that accumulate in it. Moreover, fiber-rich diets have also been tied to lower risk of coronary heart diseases and diabetes.

• For Stomach Ulcers

Banana contains compound called protease inhibitors which has antacid effect and prevents bacteria to cause stomach problems. Bananas also help in thickening of stomach layer thereby prevent from peptic ulcers. It also reduces irritation in the inner lining of the stomach due to production of mucous.  Eating raw banana reduces the intestinal irritation and stomach acidity.  The soothing effects of banana protect stomach against ulcers and ulcer damage.  On the other hand, the presence of fibre in banana regulates digestive functions and smoothes the regular bowel movement. Regular eating of banana reduces the risk of gastric cancer too.

• For Constipation Cures

Banana is having adequate soluble fibre in the form of pectin also known as hydrocolloid, which is beneficial for digestion. The fibrous content of banana helps in smooth bowel movement. Instead of using laxatives, banana is one of the important fruits that can be used as constipation home remedies. Banana is also helpful in diarrhea where it tries to restore electrolytes and helps to bind stool. The rich fibre content of banana helps to regulate the bowel movement.

• Keeps You Satiated

Only if you are able to curb hunger will you be able to lose weight and reach your goals. Laden with fiber, the banana and milk diet keeps you full for longer and gives you a satiated feeling.

• Good for Mood

Banana is a mood elevator due to presence of serotonin. Changes in the level of glucose in the body are responsible for mood swing, banana, which is having enough quantity of vitamin B6 show soothing effects in mood. Banana fights depression and mood booster due to chemicals like serotonin and dopamine. These bio-chemicals along with tryptophan help to lift one’s spirit.  Nerve cells stimulation is also caused by banana and good for your mood enhancement. Being a natural enhancer of mood, it is also beneficial for Seasonal Affective Disorder.

• For Instant Energy

Since banana is the store house of nutrients and good source of energy. Being a mood booster, it is better to eat banana instead of taking tea or coffee while somebody is feeling tired or sluggish.  The wholesome and nutritious fruit is known for instant energy and good for all ages.  When the banana get ripen, it comprises glucose, fructose, sucrose and fibre, thus made banana a good source of energy. Banana is also a good source of carbohydrate; so eating banana provides prompt energy. If you are a gym goer or jogging enthusiasts; it is good to eat banana before exercises. It is one of the best substitutes of providing energy after strenuous works. Since, it is loaded with energy, so kids may be given it at breakfast.

• To Boost Memory

Banana is loaded with nutrients and beneficial to increase and enhance brain power.  A research conducted at a school in Middlesex has shown that eating banana at breakfast, break and lunch; enhances the mental alertness and boost brain power. It is happened due to presence of potassium in banana. Potassium in banana also helps to normalise the heart rate and control smooth flow of oxygen to brain, thus a marvellous brain food and enhance learning abilities.

• Get Rid of Heart Disease

Banana has high percentage of potassium which helps to regulate heart beat. One should eat banana during stress because tension and anxiety reduces the level of potassium in the body. Daily requirement of potassium in the body is 4 grams, so eating a banana is sufficient to fulfil this requirement. The presence of potassium and fibre in banana control high blood pressure and give cardiovascular protection.  Being a natural antacid, it also gives relief from heart burn. It is a wise step to eat banana at the breakfast which will be helpful in normalizing of heart function.

• In Anemia Treatment

Banana is one of the important diets that can be used by anemia patients. Banana is rich in iron which increases the efficiency of haemoglobin, thus good diet for anemic patients. As the concentration of haemoglobin increases, the signs of anemia decreases. Banana is also a good source of vitamin B6, which is beneficial in anemia.

• For Cancer Prevention

A study published in International Journal of Cancer has shown that eating of banana is good for smooth renal function and also prevents kidney cancer. It has also confirmed that regular eating of banana, fruits and vegetables reduces the risk of cancer. Being a rich source of potassium, banana promotes renal health. Banana is also rich in antioxidants that prevents from different cancers, especially the bowel one.

• Improves Vision

The age related muscular degeneration reduces if one develops the habits of eating fruits, especially banana. Banana is packed with vitamin A which is extremely beneficial for eyesight and eye health.  Beta-carotene and alpha-carotene of vitamin A protects your eyes membrane. A survey conducted by Archives of Ophthalmology, which suggested that regular eating of banana greatly reduce the eye related problems in the older age.