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6 Good Cholesterol Foods You Must Eat

good cholesterol foods

When someone mentions cholesterol, we often think of bad cholesterol and heart disease. However, there are also good cholesterol foods that are vital for our body. Functions like the synthesis of Vitamin D and hormones, as well as the formation and structure of cell membranes, rely on good cholesterol. 

What is Good Cholesterol? 

Good cholesterol refers to High-Density Lipoprotein (HDL), which helps remove bad cholesterol, known as Low-Density Lipoprotein (LDL). HDL helps transport LDL to the liver for removal from the body. Consuming foods high in saturated fats can increase LDL levels, raising the risk of heart disease and stroke.

While exercising, sleep, stress management, limiting alcohol intake and quitting smoking are essential for maintaining healthy cholesterol levels, certain foods also help. Let’s take a look at some good cholesterol foods!

  1. Nuts and Seeds: They are high in healthy fats like monounsaturated and polyunsaturated fats (Omega 3 and Omega 6) and low on saturated fats, which help lower LDL cholesterol. They are rich in Alpha-Linoleic acid, which reduces inflammation and improves overall fat composition. These foods prevent oxidation of LDL cholesterol by free radicals, reducing plaque formation. They are also an excellent source of plant-based protein and fiber which give you a feeling of fullness. They also have a good amount of micronutrients which make them an ideal post-workout meal. However if you have allergies to nuts and seeds, avoid them. 
  2. Avocados: They are both tasty and nutrient-rich. They contain a high amount of Oleic acid, a monounsaturated fat that helps reduce inflammation and the risk of heart disease. Studies show that avocados can lower LDL cholesterol by 10% and total cholesterol by 8%. Additionally, avocados are high in fiber and healthy fats, which help you feel full for longer.
  3. Fatty Fish: Salmon, mackerel, tuna and sardines are rich in Omega 3 fatty acids, which benefit vital organs like the heart, brain and lungs. They also contain Vitamin D and A, essential for good bone and eye health. These fish are particularly effective in reducing death rates due to myocardial infarction and arrhythmia. They also help lowering plaque build-up in arteries and reducing the risk of cardiovascular disease. However, these fish contain contaminants, so cleaning them thoroughly before consuming is crucial.
  4. Eggs: They have a bad reputation due to their fat content, but not all fat in eggs are harmful. Eggs contain monounsaturated and polyunsaturated fats, which are heart healthy, along with saturated and trans fats, which raise bad cholesterol levels. One egg can easily provide a quarter of your daily fat serving. So including eggs in breakfast easily helps you include healthy fats in your diet. It also supports weight loss by preventing cravings throughout the day. Egg is a complete food, rich in both macro and most micronutrients and a good source of protein. Helps improve Vitamin D levels by aiding in its absorption. Having whole eggs by people who are already at risk of high cholesterol levels may worsen the condition, so include egg white as most of the fat and cholesterol in eggs comes from its yolk.
  5. Complex Carbs: Whole grain cereals like millets, wheat bran, oats, brown rice, fruit and vegetables contain longer chains of sugar that take longer to digest and convert into glucose, which the body uses for energy. Including 2 servings of whole grain cereals can help lower bad cholesterol, as the fiber in these foods aids in its removal from the body and improves HDL cholesterol levels.
  6. Lentils and Pulses: Including these in your diet is an easy and inexpensive way to get both macro and micronutrients. Lentils are a good source of polyphenols, which reduce inflammation and prevent many life threatening diseases, including some types of cancer. Proteins in lentils help prevent blood vessel constriction, improve HDL levels and reduce LDL levels. Lentils are also rich in folate, which prevents the accumulation of homocysteine, a trigger factor for heart disease. 

We hope this article helps you understand the difference between bad cholesterol and good cholesterol foods, as well as what to eat to stay healthy. For more tips, check out Healthy Reads or ask an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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12 Low Glycemic Index Fruits For Diabetics

glycemic indexDiabetes is a condition that impairs the body’s ability to process blood glucose, also called blood sugar. Blood glucose, which is sugar concentration, is our main source of energy and comes from the food we eat. Insulin, a hormone made by the pancreas, helps glucose from food get into our cells to be used for energy. Absence or insufficient production of insulin, or an inability of the body to properly use insulin causes diabetes. The glycemic index (GI) tells us how quickly foods containing carbohydrates affect our blood sugar level when eaten

  • Low GI foods: 55 or below
  • Moderate GI foods: 56 to 69
  • High GI foods: 70 and above

Fruits With Low Glycemic Index 

The lower the GI score, the more slowly the rise in blood sugar, which can help the body manage post-meal changes better. Most whole fruits have low to moderate GI levels. Many fruits are also packed with antioxidants, micronutrients and fiber as well. Here are a few low GI fruits which diabetics can have without worrying about the sudden rise in blood sugar levels post consumption:

  1. Cherries: are high in potassium and packed with antioxidants, which will give your immune system a boost. Because cherries are not available fresh all round the year, they can be processed before storing them for a long time. Cherries contain anthocyanins that give the cherries its colour, also boost cells insulin production by 50%.
  2. Pears: are a good source of fiber and provide 20% of our daily recommended fiber intake. Pears can be enjoyed as fresh fruit or gently baked. More interesting is they can also be included in salads for a good twist.
  3. Oranges: are good sources of Vitamin C, folate and potassium. There is also plenty of healthy fiber in an orange which takes longest to break down and digest. This enables slow release of sugar into the bloodstream, which would further ensure that your blood glucose levels are stable for a long period of time
  4. Strawberries: Strawberries are a good source of Vitamin C, they help in improving immunity, fight against certain types of cancer and improve metabolism, promoting weight loss. Strawberries give you more Vitamin C than an orange when taken in the same quantity. They also have a low glycemic index, hence, it is slowly released in the bloodstream as glucose.
  5. Grapefruits: are citrus-based fruits with a glycemic index of 25. They are packed with a range of vitamins and minerals. They have a bitter to sour taste and can be taken as whole fruit or made into juice. Grape fruit is a very good source of Vitamin A and C. It helps improve immunity and helps maintain healthy functioning of the heart and is good for digestion. 
  6. Guava: is a very healthy food choice for diabetics, as it can easily be included in snacks without the fear of sudden raise in blood sugar levels. It is a very good source of fiber which helps relieve constipation, which is a common complaint of many diabetics. Having this fruit regularly can easily lower the chance of developing Type II Diabetes.
  7. Watermelon: is a good source of Potassium. Foods high in potassium improves functioning of vital organs like the heart and kidney. People with diabetes easily observe that their uric acid levels are higher. This can be prevented by including watermelon in their diet which improves kidney functioning and reduces uric acid levels and further damage of the kidneys. Water melons are also a good source of lycopene which prevents nerve damage which is a common complaint of people with diabetes.
  8. Papaya: is a great fruit choice for diabetics as it is available round the year and can be incorporated in the diet very easily. Papayas have a host of nutrients and antioxidants, which when consumed, reduce the risk of heart disease, cancer, lowers BP and also aids good digestion. Papaya is also a good source of fiber and helps lower blood glucose levels and manage diabetes.
  9. Grapes: are a good choice of fruit for diabetes as it helps reduce blood sugar levels easily. They come in many colours and varieties, you can have them easily between meals as snacks and can be included in many dishes for its tangy taste. Grapes are a rich source of a phytochemical called Resveratrol which keeps a check on how the body secretes and uses insulin in response to blood glucose levels.
  10. Avocado: Adding a serving of avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity. Avocados are low in carbohydrates, which mean they have little effect on blood sugar levels. One half of a small avocado contains about 5.9 grams of carbohydrate and 4.6 grams of fiber. They are also packed with healthy fats which give you a feeling of fullness for a longer time, thereby supporting weight loss and increasing insulin sensitivity. 
  11. Kiwi: Many researchers have proved that including Kiwi in your diet helps lower blood sugar levels. Kiwis are loaded with Vitamin A, C, E and fiber which makes it a good choice of fruits for diabetics. Kiwi also helps relieve insomnia which many people with diabetes complain due to long term diabetes and anxiety. 
  12. Black Jamun: This fruit has a bitter taste and is one of the best fruits for people suffering from diabetes. It not only controls your blood sugar level but also enhances the insulin activity and sensitivity. This fruit can be included in the form of juice or powder as well, which is equally beneficial in managing blood sugar levels.

No matter which fruit one includes, portion control is important. While it can vary depending on the size and type of the fruit, in general, one portion of fruit which is one piece of whole fruit or 1/2 cup of sliced fruit contains around 15 grams of carbohydrates, which is considered as one carbohydrate serving. 

We hope this article on Low Glycemic Index Fruits for Diabetics helps you! Do leave your thoughts in the comments below. For more on Diabetes, check out our other articles on Healthy Reads. To help you manage Diabetes and get expert advice on nutrition, exercise, sleep and well being – all aimed at reducing your HbA1C Levels, subscribe for the GOQii Diabetes Care Program here.

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Nutritional Deficiencies That Can Cause Hair Loss

hair loss

Hair is a tough protein made of Keratin. The hair bulbs at the base of the hair follicle divide and grow to build the hair shaft. Blood vessels nourish the hair bulb and deliver the hormones that modify hair growth. Hair grows at different rates in different people. Hair loss also happens at different rates in different people for different reasons like heredity, hormonal changes like hypothyroidism, medical condition or side effects of medicines, ageing or even stress. We do shed around 50-200 hair every day and it is perfectly normal. Also, in some situations like post pregnancy in women, when there is more than normal hair loss due to sudden imbalance of calorie intake, which usually gets resolved by itself. Whatever the reason for hair fall, these two small words can be a nightmare for many. Let’s understand what nutritional deficiencies can lead to hair loss!

Which Nutritional Deficiencies Can Cause Hair Loss? 

  1. Vitamin D Deficiency: Vitamin D is very important for hair growth as it stimulates hair follicles and also helps in maintaining thickness of each hair strand. Low levels of Vitamin D in the body may cause thinning of hair or slow hair growth. Keratinocytes in skin metabolise Vitamin D to Keratin – a protein found in hair, skin and nails. Low levels of Vitamin D make it difficult for the Keratinocytes in hair follicles to regulate hair growth and its shedding. Low levels of Vitamin D are associated with higher stress levels which support hair fall. Getting 400-800 IU of Vitamin D a day is very important. This can be easily achieved with 10-30 minutes of sun exposure.
  2. Vitamin B7 or Biotin Deficiency: Though biotin deficiency is very rare in people (as biotin is found easily in foods like Banana, Carrot, Egg Yolks, Legumes, Nuts, etc.), it can occur by heredity or in people who consume excessive amounts of alcohol, smoke excessively, people with inflammatory bowel disease or in people who have raw egg whites which contain avidin that blocks absorption of biotin.
  3. Iron Deficiency: When one has iron deficiency, the circulation of haemoglobin is less –  which means less oxygen uptake by the body and slower growth and repair of cells, including cells that stimulate hair growth. When there is less circulating oxygen in the body, the available supply is channelized to vital organs to keep them alive rather than to hair follicles. Without oxygen, hair follicles cease to function properly and eventually fall out. Including foods like Whole Wheat Grains, Beans, Chickpea, Tofu, Peas, Nuts, Raisins, Spinach and Chicken ensures that you have good iron stores in the body. When you notice more than usual hair in your shower drain or hair brush, it is time to get your haemoglobin levels tested. 
  4. Vitamin C: While Vitamin C deficiency is rare as it is easily available in many food items, the common risk factors include poor diet, alcoholism, anorexia, smoking and chronic illness. Vitamin C plays a vital role in the absorption of iron from the intestines which leads to weakness and hair loss. Having citrus fruits like Oranges, Sweet Lime, Lemon, Strawberry, Guava and other foods like Sweet Potato, Chillies, Thyme, Kale and Broccoli on a regular basis, ensures your vitamin levels are maintained on a higher side 
  5. Vitamin E: with its antioxidant properties helps in reducing oxidative stress on the scalp and reduces free radical damage and protects hair cells. Vitamin E helps improve scalp health and hair health. It creates a protective layer on the hair follicles and locks in moisture making it shiny and easy to manage. Vitamin E supports a healthy scalp by protecting the lipid layer and reducing dryness and scaling of the scalp. Food sources of Vitamin E include nuts and seeds like Almonds and Walnuts, Pumpkin and Sunflower Seeds, Wheat Germ Oil, Peanuts, Avocado, Mango and Spinach.

Tips To Reduce Hair Fall  

  • Eat well balanced meals containing protein, complex carbs and healthy fats
  • Drink at least 8-10 glasses of water a day to aid the digestion and absorption of nutrients from your diet
  • Include healthy snacks in between meals to maintain energy levels
  • Include foods like Whole Grain Cereals, Eggs, Nuts, Leafy Vegetables, Tofu, Legumes, Quinoa, Beans, Avocado, Dairy, Orange and Lime to get all the essential nutrients to support healthy tresses
  • Get good exposure to sunlight so that you maintain your Vitamin D levels, if not do supplement it regularly 
  • Maintain scalp and hair hygiene by using a mild shampoo at least 2 times a week
  • Keep stress levels within normal limits 
  • Get good quality sleep and exercise at least 4-5 days a week

We hope this article on nutritional deficiencies that can cause hair loss helps you! For more on hair loss and hair care, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. 

#BeTheForce 

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What Are The Best Sources of Calcium

best sources of calciumCalcium, needed for healthy and strong bones and teeth, also helps in alleviating normal blood clotting, supports proper functioning of muscles and nerves. Most calcium is found in the bones of our body. If sufficient calcium is not included in the diet, then the body starts extracting calcium from bones making them weak and brittle and putting one at risk of Osteoporosis. Calcium requirements differ for each age group and gender. The most being required by the 50+ age group people as the body removes old bones faster than it rebuilds new ones. Let’s look into some of the best sources of calcium rich foods, including which will help us meet the daily recommended requirements for the mineral.

Best Sources of Calcium

  1. Milk and Milk Products: like curds, yogurt, buttermilk, paneer (Indian cottage cheese), ghee, are all very good sources of calcium. Including milk and milk products regularly in the diet helps us meet 12-30% of daily calcium requirement with 1 glass of milk helping us meet 12% of daily requirements of calcium. But choosing the right type of milk and milk products helps us reach the goal of maintaining or reducing or increasing weight at the same time.
  2. Leafy Greens: like spinach, kale, rhubarb and amaranth greens all have a good amount of calcium in them and can easily be incorporated in a diet. People following a vegan diet find it very easy to incorporate leafy vegetables and can complete their daily recommended dosage for calcium. People with kidney disease should follow restrictions which include these leafy greens as they also have large amounts of oxalates which are a reason for kidney stones – including good amounts of liquids helps minimize the oxalates effects on the body.
  3. Nuts: like almonds, walnuts, hazelnuts and dried figs have good amounts of calcium with almonds topping the list with 75 mg of calcium per 30 gms of almonds included. Nuts can be easily incorporated in snacks which are a healthy swap for all the unhealthy cravings in between meals. Incorporating a large quantity of nuts can also cause weight gain as they are very good sources of fats. Ensure that you control the portion size of nuts included. 
  4. Seeds: like sesame seeds, sunflower seeds, chia seeds and poppy seeds are rich in calcium and can be easily included in any of the Indian meal preparations which will add to the nutrient content of the dish and makes it more appealing as well. What is more interesting is that a very small quantity of the seeds, around 1-2 tsp in a day, will give you 80-150 gms of calcium.
  5. Vegetables: are rated quite low in terms of calcium but vegetables such as broccoli, sweet potato, lady finger and beans are good sources of calcium, between 70g-160g and are easily available all through the year and can be included in diet as salads, sabji (dry vegetable preparation) or mid meal snacks as well. 
  6. Sea foods: Sea animals like tuna, sardines, salmon provide us many of the micronutrients like potassium, selenium and magnesium along with calcium. These fishes have high levels of calcium as they have edible bones. They are also a good source of protein and Omega-3 fatty acids. But they also have high amounts of mercury so precaution must be taken to clean the fish well before using it for cooking
  7. Fruits: Though fruits are not very good sources of calcium, fruits like grapefruit, kiwi and orange help us get around 30-50mg of calcium per serving. Including fruits in between meals help in better absorption of nutrients from them.

We hope these best sources of calcium help you! Do leave your thoughts in the comments below! For more tips on nutrition, check out Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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