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10 Foods that you should be having more of

Complex carbohydrates are those carbohydrates that when consumed by us, converts slowly into sugars in your body. This is the healthy form of carbs, compared to simple carbs like white sugar or polished rice, which shoots up our blood sugar levels almost immediatelyComplex carbohydrates have more nutrients and take longer for your body to digest, so they help fill you up and don’t cause the same swings in blood sugars as simple carbs.

Examples of  such ‘ good’ carbs are as ff:

    1. Oatmeal
    2. Brown Rice
    3. Sweet potatoes
    4. White potato with skin
    5. Pasta

    1. Wheat bread
    2. Quinoa

    1. Butter Squash
    2. Hummus
    3. Pumpkin

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10 foods that you should eat less of

We all know that eating considerable amount saturated fat is not good for you.
So which foods should you eat less of?
1. Biscuits, pastries, cakes, deep fried foods
2. sugary foods, sugar-sweetened beverages
3. coconut and palm oil
4. Hard kinds of margarine
5. Hard cheeses
6. Processed meat and meat products
7. Takeaway foods
8. Whole milk
9. Butter
10. Fatty meat

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Being overweight and cholesterol


If one is overweight, it probably means you consume a lot of either fatty food or eat sugary stuff which includes drinks. Remember alcohol breaks down into sugars which inevitably stores as fat if not burned through activity.

So what really is bad for us.

  1. Non HDL cholesterol (LDL) and triglycerides
  2.  Sedentary lifestyle or inactivity
  3. Smoking
  4. Diet high in saturated fat and trans fat

What happens when you get active is this, the body stimulates to move bad (Non-HDL)  cholesterol to the liver for disposal rather than staying in the cells and blocking arteries. Making you healthier, so the more active you are the better.

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How to Lower Cholesterol Naturally in 4 Steps


Foods that lower cholesterol
2. Nuts
4. Ancient Grains
5.Green tea
6.Beans & Legumes
7.Olive oil
10.Wild Salmon
12.Sweet potatoes


1.Processed foods


3.Added sugar


5.Canola/vegetable oils

6. Low-quality animal products



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The Truth About Cholesterol – and LDL and HDL

Cholesterol is carried around the body by protein, a combination of which is known as lipoproteins. There are two types of lipoproteins HDL (High-Density Lipoproteins) also known as good cholesterol and Non-high density lipoprotein called bad cholesterol.

HDL is good because it helps to remove cholesterol from the cells, and takes them back to the liver, where it is processed into waste. On the other hand LDL or bad cholesterol, delivers cholesterol to the liver, the very opposite of what the good does.