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8 snacks that help manage cholesterol levels

People on a time crunch may not be able to cook a healthy meal instantly, and therefore, resort to eating fast foods like pizzas and burgers. They may even eat these foods because of their rich flavor. But this may lead to high cholesterol – a waxy substance that could cause chest pain, heart attacks, and strokes. So, to enjoy a quick bite and maintain cholesterol levels, consider these easy snack ideas.

Tuna wraps
Those who include tuna in their daily meal regime may benefit from its omega-3 fatty acid content, a type of unsaturated fat with cholesterol-lowering effects. One could make a quick tuna salad with canned tuna and a couple of other ingredients, such as onions, carrots, mayonnaise, and celery. Once this combination is ready, use nori sheets (thin, edible seaweed) or lettuce leaves to roll the mixture into wraps. The snack will also help nourish the body with a range of other nutrients such as proteins, calories, fibers, and carbohydrates.

Whole grain toast topped with avocado
Both whole grain and avocado are generally healthy foods. The fruit is rich in monounsaturated fats, which are known to lower low-density lipoprotein (LDL) or unhealthy cholesterol. Avocados are also rich in fiber, so eating the fruit could introduce about 14 grams of the current Daily Value to the body. Moreover, this may promote the growth of healthy bacteria, which can complement gut health. To make this easy snack, top wholegrain toast with a quarter of an avocado that is thinly sliced, along with a tablespoon of hummus, which may also increase the fiber content received by the body. Finally, squeeze a little lemon juice and sprinkle fresh herbs to enhance flavor.

Oatmeal bites
Oatmeal is a beneficial option that one could enjoy as a snack at any time of the day. The food is rich in soluble fiber beta-glucan, which is known for its cholesterol-lowering effects. The fiber content of oatmeal also helps in the management of bile – an acid that aids in excretion. Moreover, oatmeal intake may contribute to the movement of cholesterol through the digestive system and help the body avoid its absorption. To make oatmeal bites, one could use options such as rolled oats, ground flax seeds, chia seeds, dark chocolate, and dried fruits. Mix a ratio of one cup of oats to half a cup of nut butter and two tablespoons of honey, and add a cup of optional mix-ins like nuts, seeds, or dried fruit. Finally, scoop one tablespoon portions of the mixture, roll them into a desired shape, and refrigerate them. Oatmeal bites are a great option for a quick snack and help one avoid unhealthy eating habits.

Roasted garbanzo beans
Also known as chickpeas, garbanzo beans are rich in plant proteins and fibers. Therefore, adding them to one’s meal plans could introduce healthy properties that help bring down cholesterol levels. All one needs to do is cook a cup of chickpeas and toss them in olive oil. One must also sprinkle a little salt and spread them evenly on a parchment paper-lined sheet pan. The last step is to roast them at 400°F for about 30 minutes or until the beans turn crispy. One could also season them with dried spices such as paprika, lemon zest, or black pepper for added flavor and enjoy them throughout the day.

Popcorn
Most people might be glad to learn that popcorn serves purposes other than just being a snack at cinemas. It is a high-fiber food that can be beneficial for heart health. Furthermore, popcorn does not contain high cholesterol, but one must avoid preparing the snack with added sugars and salt. They must also steer clear of coating the food with other ingredients like butter and caramel. Those who want to introduce a little flavor to popcorn should add a dash of extra virgin olive oil to the mix.

Cooked edamame
Another heart-healthy snack option that one could include in their daily meal regime is edamame. It is a food source of soy protein and research suggests that people who ate an average of 25 grams of soy protein a day showed a reduction in LDL cholesterol by about 3-4%. Edamame also contains other properties, such as fibers, vitamin K, and antioxidants, which are beneficial to improve heart health and tackle unhealthy cholesterol levels. Turning edamame into snacking is easy; one needs to steam the legume when it is frozen until it is cooked thoroughly. Then, one must sprinkle a pinch of coarse salt on the vegetable before munching on the healthy concoction.

Low-fat yogurt with berries
Swapping full-fat dairy with a low-fat alternative is essential for those who want to keep their cholesterol levels in check. Low-fat yogurt could help nourish the body with substantial calcium without excessive saturated fats. The food is also rich in proteins, which may help an individual feel full for a longer period. One could mix berries with yogurt to make the snack tasty and healthy. Berries are rich in soluble fibers, which are said to help in managing unhealthy cholesterol levels. Alternatively, one could also add other foods like chia seeds or flax seeds and granola to the yogurt.

Apple slices
Certain fruits like apples are a popular snack to lower cholesterol levels. Apples are rich in fiber and calories that could help fight the unhealthy wax-like substance in the blood. The fiber and healthy fat in the fruit may also help one feel full for longer, which is essential to manage unhealthy eating habits at any time of the day. While one could eat apples as they come, cutting them into slices is a great way to enjoy the fruit in another shape. One could also try other variations, such as drinking apple juice or blending it with other heart-healthy ingredients to create a smoothie.

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Top 9 foods for managing macular degeneration

Macular degeneration is a condition in which the retina’s central portion (macula) deteriorates. The macula is responsible for recording images one sees before they are sent to the brain. Macular degeneration is the leading cause of vision loss, usually affecting people over 65. However, the condition can also develop in younger individuals due to genetic factors. One could make better food choices to manage the symptoms of this condition and improve eye health. Salmon Adding fish like salmon to one’s meal plan may significantly help improve eye health. Salmon is an excellent source of omega-3 fatty acids and proteins—essential nutrients that encompass each cell in the body. Moreover, salmon is rich in a type of omega-3 fatty acid called DHA, which is commonly found in the retina and the brain. Other fish varieties that may help maintain eye health include sardines, anchovies, and mackerel. Broccoli Multiple types of leafy green vegetables, including broccoli, can provide the necessary nutrients to maintain eye health. One can also choose other healthy veggies, like bell peppers and Brussels sprouts, that are rich in vitamins A, C, and E, which help the body fight and prevent cellular damage. Carrots One of the carrot’s primary benefits for people with age-related macular degeneration (AMD) is its antioxidant called beta-carotene. The antioxidant is converted to vitamin A by the body and used by the rods and cones of the eyes to improve vision, especially when it comes to perceiving light and color. Pasture-raised eggs Eggs are another great food source that one should add to their daily meals. Pasture-raised eggs contain B12, omega-3 fatty acids, vitamin A, zeaxanthin, lutein, and an amino acid called cysteine. Together, these nutrients are known to reduce the risk of AMD and cataracts. Zucchini Excessive exposure to UV and HEV rays may damage the retina and consequently increase one’s risk of developing macular degeneration.

Tips to prevent age-related macular degeneration

Age-related macular degeneration is a degenerative condition that primarily affects people over 50. This disorder thins and deteriorates the macula, the area of the eye that produces the clearest, most detailed vision. Early detection and treatment can lower the chances of permanent vision loss. Simple lifestyle changes, such as eating healthier and exercising regularly, can significantly reduce the risk of AMD. Here are a few simple lifestyle modifications that can help prevent the condition. Lifestyle modification tips to prevent age-related macular degeneration Maintain a normal blood pressure level Hypertension promotes AMD by decreasing blood flow to the vascular layer of the eye, known as the choroid. The lack of oxygen in the eye accelerates the deterioration and increases the risk of wet AMD and central vision loss. It is preferable to keep blood pressure under control to avoid this situation. Maintaining a healthy lifestyle, avoiding fried foods, eating well, and exercising regularly can all help keep blood pressure under control. Although this condition has nothing to do with weight, a body mass index of 30 can make it worse, so it is preferable to keep a low BMI. Consume more antioxidant-rich foods Antioxidants are chemicals that prevent or reduce free radical damage to cells. According to research, eating foods high in antioxidant content can slow the progression of macular degeneration in some people. Dark green leafy vegetables like kale, Swiss chard, spinach, and mustard greens are high in antioxidants. Green peas, summer squash, pumpkin, broccoli, asparagus, and carrots are also rich in these essential nutrients. All of these foods are rich in carotenoids and flavonoids like anthocyanin, which are good for the body. Take supplements While food is a great source of nutrients, as we get older, our bodies might not be able to absorb all the nutrients we need to stay healthy.

Top laundry detergent brands and tips to consider

Every household uses laundry detergent regularly to take care of various cleaning tasks and to keep clothes clean, fresh, and odor-free after each wash. However, every detergent is unique and has multiple benefits and drawbacks. Some detergents can also cause allergies, so finding a detergent that meets all your needs while leaving your clothes soft and fluffy is essential. Here are a few highly efficient laundry detergents and their features to consider. Top laundry detergent brands Hygienic Clean Heavy 10x Duty Power PODS These pods are designed to effectively penetrate the fibers and the spaces between them. It dissolves and removes body oils and other unwanted substances that are invisible to the naked eye. In terms of cleaning effectiveness, it outperforms all other detergents. Even without using bleach, it makes white t-shirts and bedding whiter. These large Power Pods, which contain more cleaning agents than two regular pods, are an excellent choice for families who wash a lot of clothes on a regular basis. The only disadvantage is that the pods may be too large for light loads. ProClean + Stain Fighter Liquid Laundry Detergent When it comes to liquid detergents, Persil ProClean is an excellent choice. It works well to remove stains when used with cold water, and switching to a cold washing method can help save electricity. It effectively removes tough egg yolk stains and odors and works well in any water temperature. It has odor-removal technology that keeps clothes fresh and makes them smell great. This detergent is a good choice for people looking for an all-in-one product, as it works on all washer types, including high-efficiency (HE) models. It has a strong scent and might be pricey. Ultra Clean Liquid Laundry Detergent The Kirkland brand is an excellent choice for a hardworking detergent. When washed in cold water, it works best for polyester clothing and can remove difficult stains like tea from cotton and polyester garments.