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Besides being delicious, dark chocolate offers health benefits. Cocoa beans, its basic ingredient, are rich in flavanols, which are antioxidants that ward off damage to your cells and organs. Dark chocolate thus provides flavanols that help guard the body against conditions such as heart disease.

Dark chocolate has higher cocoa content than milk chocolate. Dark chocolate products have 30% to 70% cocoa, with extra dark varieties includeing over 80% of it.

Research studies indicate that flavanols in dark chocolate keep cholesterol from accumulating in the blood vessels, and improve blood flow. As per a study reported in “The Journal of the American Medical Association” August 2003 issue, dark chocolate can help lower blood pressure in those with hypertension. Besides flavanols, dark chocolate has the stimulants theobromine and caffeine, in small amounts.

Fat and Calories

Despite its benefits, dark chocolate should be eaten in reasonable amounts. It includes sugar and fat, so overindulgence could cause weight gain. Eat a smaller portion of dark chocolate to get the antioxidants, while limiting the calories.

A medium-sized bar from a leading chocolate company includes 180 calories and 21 grams of sugar. It has 2 grams of protein and 12 grams of fat, of which 8 grams are saturated fat. However, the calorie and fat content can differ between brands; some dark chocolate bars include 200 to 250 calories, and 17 to 24 grams of fat per serving.

Dark chocolate includes the fats: oleic acid, palmitic acid and stearic acid. Oleic acid is a mono-unsaturated fat, the wholesome kind present in olive oil. Palmitic acid is a saturated fat that tends to raise low density lipoprotein (LDL) cholesterol. Stearic acid is a saturated fat that does not increase or decrease cholesterol levels.

Buying Dark Chocolate

Compare the cocoa, calorie and fat content of a few brands, as nutritional facts of dark chocolate products vary. Look out for ingredients such as nougat and caramel that add to the calories. When buying dark chocolate it is better to choose the plain kind, or one with almonds, preferably with 70% or higher cocoa content.

Advantages of vegetarian diet

Experts say that calories from plant based foods are being used more as fuel for the body than stored as fat. One reason for this is the fact that vegetarian food increases insulin sensitivity. As a result, nutrients enter the cells more rapidly to be converted as heat, rather than to be stored as fat. Vegetarian food is also low in saturated fat.

The number of obese among vegetarians is comparatively lesser. Vegetarianism also keeps obesity-related health problems like heart diseases, high blood pressure, high cholesterol and diabetes at bay.

Nutrients-rich vegetarian food

It is not fair to compromise health for weight loss. So plan your vegetarian diet in such a way that you are not deprived of any very essential nutrients. You can get enough proteins from nuts, seeds, legumes and soy products like tofu and tempeh. Whole grains and rice can keep you satisfied for longer duration. Eat lots of fruits and vegetables that can provide you enough vitamins and minerals. If you are not using dairy products, you can have soy-based alternatives for milk, yoghurt and cheese fortified with calcium, vitamin D and riboflavin. You can also take daily multi-vitamin and mineral supplements to fill nutritional gaps, if there is any.

What you shoul to avoid

While sticking on to vegetarian diet, it is essential to avoid items which contain high calories like cheese, butter, salad dressing and fried food. Snacks, crackers and candy are also in the ‘to avoid’ list. Not only do they add unwanted calories but also has zero nutritional value.

Vegetarian diet is not for everybody

Some experts do not agree with the argument that anybody can follow a vegetarian diet. It is advisable for children, teenagers, pregnant and breast-feeding mothers to consult the doctor to make sure that they do not miss the much needed nutrients like proteins and minerals while following vegetarian diet.

For better results

You must plan what you are going to eat and must avoid last minute choices, which will not always be the right choice. You can add variety to your daily menu by including different fruits and vegetables, instead of following a monotonous diet every day.

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With more obvious results, both fruits and vegetables are fast changing the traditional cosmetology method for daily beauty care. With more scientific studies and laboratories results, natural ingredients like fruits and vegetables are undoubtedly playing essential role in our daily skincare and beauty care. For start, there are already some well-known fruits that are of great care to our tender skin.

Cherry

Since ancient times, cheery has been used widely in cosmetology. Cherry juice can help in support our tender skin especially the facial part.  It is widely used in skin whitening products, especially for Asian. It is also a good idea to include cherry in your diet, for its great health benefits. Not only richly contain Vitamin C, cherry’s iron contain is about 20 times more than Apple ! Further, it is also high in Vitamin A which play essential part in anti-aging, and bring younger feels to our skin.

Researches also suggest that cherries could have positive affects in inflammation related to some illness such as heart disease and arthritis. It may even help in support muscle strength for those suffering from chronic pain disorder ( or ‘fibromyalgia‘ ).

Pomegranate

In fact, pomegranate is proven to have strong anti-oxidant function. It has been discovered to be able to protect skin’s cell from environmental pollution, shielding from the UV beam harm. Further, it also nurture skin cells, slowing down the aging process.
Some researches shows that the  indicated pomegranate is even better in antioxidant capacity as compared to red wine and the green tea. In laboratory studies, researchers found that pomegranate juice is able to slow down cholesterol oxidation by almost half ! This is indeed a wonderful fruit !

On top of these, Pomegranate juice is also known to have anti-inflammatory effects. Couples with its high levels of anti-oxidants capacity, pomegranate are thus believed to be able to protect our body from damages caused by harmful free radicals in the environments.

Carrot

To some people, carrot is viewed as “skin food” ! As the name suggest, carrot could moisture our skin. While some likes to eat it raw, carrot is an excellent source of Vitamin A and potassium. It also contain vitamin C, vitamin B6, thiamine, folic acid, and magnesium.
Rich in pectin substance, it works with mercury in our body to discharge harmful substances ingredient to discharge, helping to maintain healthy skin and body.  Further, with its Vitamin B1, B2, Vitamin C, Vitamin E , Glutathione, Potassium, Calcium, both Alpha and Beta Carotene, carrot also helps in anti-oxidant and skin nourishing functionality.

Apricot

Having good nourishing effect for our skin, apricot also contain rich minerals and other useful substances such as fiber, Vitamin C , iron, zinc, the Vitamin B group, Calcium, Potassium and so on.
Not only that, with its low contain in Saturated Fat, Cholesterol and Sodium, apricot makes it suitable for those who are concerned in weight control while support optimum health level.

Olive

As early as in the ancient Greece time, olive tree is the symbol of life and health. Beside being consumed as edible and healthy food, it is well known to be having prominent cosmetology results. t.  From the fruit itself, to its leaf, the whole olive tree could actually be refined into skin care essences. Olive essence is helpful in resisting pollution to skin cells, protecting skin from the harmful ultraviolet ray, and acting as anti-oxidant agent .

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Tofu is cheese made from soy milk, by coagulating it with magnesium or calcium salts, usually in the form of nigari seaweed. After coagulation, the whey or the liquid is discarded, and the curds are compressed to form tofu.
Like most other soy foods, tofu has also originated in China. A legend says that a Chinese cook curdled soy milk with nigari seaweed, accidentally and that’s how tofu came in to being.

Why tofu is good for health

Tofu is an good source of protein. Also, it is a remacble source of calcium, zinc, vitamin B and iron. Countless researches, clinical trials and laboratory investigations have demonstrated the wonderful advantages of consuming soy and soy products.

The health benefits of tofu are numerous and far-reaching, the chief benefits being protection against cancer and averting cardiovascular disorders.

• Tofu provides immense protection against cancer. Consuming soy foods reduces the risk of developing breast, prostate and colon cancer considerably. Soy is loaded with potent anti-cancer elements, especially isoflavones, which exert a highly favorable effect on the body. Also, phytosterols present in the soy beans, work powerfully to strengthen and fortify the immune and defense mechanisms and ward off the development of chemically-induced cancers.
• Tofu lowers blood cholesterol levels and checks the occurrence of heart diseases. The essential fatty acids, present in soy, support appreciable cholesterol lowering. The high content of phytosterols helps keep the blood cholesterol level in check, thus, staving off plaque formation within the arterial walls and high blood pressure. Phytosterols inhibit the absorption of cholesterol by obstructing/blocking the absorption sites. Soy protein has demonstrated outstanding cholesterol lowering properties. Studies show that soy decreases the total cholesterol level by about 30%, and can diminish LDL or bad cholesterol by almost 35%. Thus, having adequate soy protein in the diet, forestalls heart disorders successfully.

Quick Serve Ideas for Tofu

Tofu is an excellent food from the health and nutritional perspective. Here are a few recipes that are nutritious, wholesome, quick and delicious.

Tofu salad: Combine tofu, chopped garlic, olive oil, lemon juice, fresh herbs, and freshly sliced vegetables together, to make a quick and wholesome snack.

Tofu Stir Fry: Heat two tablespoons of olive oil, add an assortment of dried herbs – oregano, basil, parsley, diced vegetable, cashews, minced ginger, pepper, sugar and salt.

Tofu dessert: Add half a cup of blueberries to half a cup of soft tofu. Add two tablespoons of flax seeds, one banana, sugar and blend well.

Tofu, with its special protective benefits including regulating blood cholestrol levels and protecting aganist cancer is a wholesome and nutritious ingredient. The use of Tofu on regular basis can enhance health whilst providing nutritive benefits.

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In fight of age as a general rule is  keeping  your sugar and salt intake down and decrease your calorie and saturated fat intake and increase your intake of all  natural vitamins from fresh fruits and vegetables, oily fish, and wholegrain.

In addition, the following foods are known for their ant-aging proprties and you should include them regularly in your diet:

Avocado

Avocado is rich natural source of vitamin E which is a well-known antioxidant that keeps skin healthy and prevents its aging. It is also rich in potassium which prevents fluid retention and high blood pressure. It contains large amounts of the all natural healthy mono-saturated fats which help to reduce the levels of the bad type of cholesterol in the body.

Berries

All berries including strawberries, blueberries, and blackberries, and raspberries are full of natural  fiber, vitamins, minerals, and antioxidants (proanthocyanidins) which help to prevent cancer and heart diseases and postpone aging.

Cruciferous vegetables

The curciferous vegetables such as cabbage, cauliflower, and broccoli contain a powerful antioxidant called (indole-3-carbinol) which helps to break down estrogens in the body and this protects against breast cancer, ovarian cancer and other estrogen-sensitive cancers. Additionally, broccoli contain other constituents all natural which protect against cancers and heart diseases.

Tomatoes

Generally, tomatoes protect against some types of cancers, macular degeneration and cataract and help to maintain mental function during aging.

Tomatoes contain lycopene, one of the carotenoid family winch is two times more powerful than beta carotene. Recent studies show that lycopene decrease the risk of prostate cancer in addition to some other cancers as breast, lung and colon cancers.

Tomatoes also contain the anti-oxidant glutathione which boosts the immune function.

It should be noted that tomatoes are better eaten cooked, because heat makes the anti-oxidants present in tomatoes more ready to the body.

Garlic

Garlic is one the oldest known natural source of vitamins and it is packed with a large number of antioxidants. These antioxidants are establish to decrease the risk of heart disease, many cancers and the effects of aging. Garlic is establish to boost the immune system and protect against many infectious diseases.

Tea

Tea is probably one of the most commonly consumed beverages in the world. It helps to protect against heart diseases, cancers, heart stroke and other diseases because of content all natural vitamins. It was thought that green tea contains more amounts of antioxidants than black tea, but recent studies have shown that both are equally beneficial.

Spinach

It has been establish that spinach protect against many diseases including cancers and heart disease. Spinach is specially useful in preventing macular degeneration and vision loss with age. This is attributed to its contents of lutein a powerful antioxidant found in spinach and is the main pigment in the macula.

Carrots

Carrots is ecsellent source of natural vitamin A as they loaded with a large amount of beta carotene which is a powerful antioxidant that has been establish to have a protective role against many cancers as lung, breast , bladder and esophageal cancers and other diseases as heart diseases.

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The results of the study concluded that the participants who ate the blueberries with whole milk had no improved antioxidant activity in their bodies, while the individuals who consumed the fruit with water had higher levels of the nutrients in their systems.

The team discovered that the reason why people who drank whole milk while eating blueberries had no antioxidant activity was because certain forms of acids found in the milk blocked the nutrients from becoming active in the body.

In addition to eating blueberries, consuming broccoli, tomatoes and pistachios, which are all high sources of antioxidants, and can help improve optimal health.

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Cholesterol is a waxy substance found in the fats (lipids) in our blood. It is produced in the liver and also obtained from consuming saturated and trans fats.

Cholesterol is not all bad. It is needed by your body to complete multiple functions such as building and maintaining cell membranes, balancing your hormones, manufacturing vitamin D, and for a healthy nervous system.
Grains are rich in dietary fiber, both insoluble fiber (which helps bowel function and may reduce the risk of some kinds of cancer) and soluble fiber (which may have a role in lowering blood cholesterol levels).
As with fats, there is good and bad when it comes to cholesterol. The good cholesterol is HDL (high-density lipoproteins) and the bad is LDL (low-density lipoproteins).
LDL cholesterol can build up in the artery walls of the brain and heart, narrowing the passageways for blood flow, a process known as atherosclerosis, the precursor to heart disease and stroke.

How lower cholesterol naturally

Apples
Apples contain pectin which after ingestion forms a gel in your stomach that collects fats, and politely ushers them out of your system as waste.

Flaxseed
Studies have found that the soluble fiber in flaxseed, like that found in oat bran and fruit pectin, can help lower cholesterol levels. Soluble fiber also has been found to help regulate blood sugar levels.

Soy
Soy protein has been shown to significantly lower cholesterol and triglyceride levels, and protect against bone loss. Research suggests that consuming 25 g of soy protein daily can provide a significant cholesterol lowering effect.

Pomegranates
Pomegranate is rich in substances known as polyphenols which are antioxidant compounds that help lower bad cholesterol.

Hypercet Cholesterol and Blood Pressure Formula

The Hypercet Blood Pressure and Cholesterol Support Formulas support and maintain your normal body functions to help maintain optimum health.

• Having a high cholesterol level does not cause symptoms and does not make you feel sick.
• Lifestyle changes such as changing diet, managing weight, increasing exercise, and quitting smoking are the first steps to improving blood levels of cholesterol.

Original article

According to new research based on an analysis of nearly 200 studies involving millions of people, despite many foods and diet being labeled as heart healthy only some food items have shown strong evidence of actually lowering heart disease risk.

Researchers in the study evaluated more than 50 years of research done on diet and heart disease and found that the Mediterranean diet consisting of lots of vegetables, fruits, nuts and fish showed a “strong evidence” of lowering heart disease risk.

Starchy carbohydrates such as white bread and food containing trans-fats found in many cookies and French fries were on the “bad” list. Meat, eggs and milk and many other foods were on the “question mark” list as there wasn’t strong evidence about whether they’re good or bad for the heart.

The review was conducted by Andrew Mente, PhD, of the Population Health Research Institute and colleagues, and published in the Archives of Internal Medicine. In it 146 studies were analyzed and dietary habits of a particular group of individuals were looked at in relation to their risk of heart disease. 43 otherstudies examined the results of people assigned to a diet versus a comparison group to measure the effect on heart disease risk.

The researchers collected all the results of the studies and rated the strength of evidence behind the various heart-healthy diet claims using a criteria developed by Sir Austin Bradford Hill, the late British scientist who helped establish a link between smoking and lung cancer. Under this when a number of studies on any food item or diet show a strong link with improved heart health, the food or diet is put on the top of the list.

Study co-author Dr. Sonia Anand of McMaster University in Hamilton, Ontario, said she hoped the findings “decrease the confusion around what we should eat and what we shouldn’t eat.”

Only three specific dietary factors showed strong evidence as proven heart disease fighters in the final analysis and they were a vegetable rich diet, eating nuts rich in monounsaturated fatty acids like walnuts and other nuts, and following a Mediterranean-style diet high in vegetables, legumes, fruits, nuts, whole grains, cheese or yogurt, and fish. Of these, only a Mediterranean-style diet has been shown in randomized controlledstudies to reduce the risk of heart disease.

The researchers also found that eating a Western style diet that was high in trans-fatty acids, or foods with a high glycemic index raised the risk of heart disease while foods with a high glycemic index caused blood sugar levels to spike. Processed baked goods and snacks and fried foods are high in trans-fatty acids while white bread, pasta, and rice have a high glycemic index.

Dietary factors, including omega-3 fatty acids found in fish, whole grains, alcohol, vitamins E and C, beta carotene, folate, fruit, and fiber were shown to have moderate evidence to support a heart-healthy claim According to researchers the evidence behind all other dietary factors was “too modest to be conclusive” and moreresearch is needed to conclusively prove the relationship between these dietary factors and heart disease risk.

Linda Van Horn, professor of preventive medicine at Northwestern University’s Feinberg School of Medicine, said “It’s really about the totality of the usual eating pattern, rather than whether you ate a hot dog on opening day of baseball season.” The Heart and Stroke Foundation of Canada and the Canadian Institutes of Health supported theresearch.