Five simple points for better health.

Five simple points for better health.

Here is the 5 simple points helps you get better health.

1. Replace all your aerated drinks during the day to black or green tea.
Both these teas are high in health-boosting phytochemicals, known as polyphenols, that may help prevent heart disease and certain forms of cancer.
Let us also not forget the fat-burning benefits of the green tea extract, epigallocatechin gallate (ECGC).

2. Hungry? Pass up on the biscuits, doughnuts and french fries. Reach for a small handful of nuts.
Nuts are rich in minerals like magnesium, potassium, vitamin E and protein, and are a good source of heart-healthy unsaturated fats.
Don't go overboard, though. Nuts are nutritious, but can be calorie heavy if you overeat.

3. Take 15 minutes off during your working day.
Choose whatever suits you best: take a short nap. Talk to a friend on the telephone. Take a walk outside the office.
Do anything that is not job related.

Studies have shown that even a 15-minute break from your job during the day decreases stress levels and helps you perform your job more efficiently for the rest of the day.

4. Have at least one serving of dairy during the day.
Milk is an excellent source of protein as well as the Number One food source of bone healthy calcium.

Have a problem with sleep? Drink a glass of milk just before you go to bed at night.
Milk contains tryptophan, which raises your body's inbuilt relaxant chemical, seratonin.
Just make sure it is the low fat variety.

5. Stop digging your nose!
That's the quickest way to catch the flu!

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7 tips to control your hunger!

7 tips to control your hunger!

7 tips to control your hunger!

We have said it before and we will say it again: You are what you eat.

Our fitness trainers try to force us on a diet; our doctors warn us to control our food intake thanks to our high cholesterol levels; our wives and girlfriends have warned us they will walk out on us because of that excess baggage pouring over our belts!

It is not as if we haven't tried. But it is just so darned hard to control our hunger!
Sound familiar? Stay tuned. Rediff offers you tips to control that darn hunger so that you can go ahead and finally be successful in your attempts to stop overeating.

1. Eat small frequent meals.
Want to lose weight? Eat more -- frequently, that is.
Your body needs food to provide energy, repair damaged muscle tissue, and to carry out various other functions.

But there are only so many nutrients it can draw from each meal. Large meals mean more nutrients than your body can handle, thus causing an 'overflow effect'.
Thus, go for smaller, more frequent meals. They provide just the right amount of nutrients every few hours, without causing that overflow effect. They also maintain blood sugar levels, thus keeping your appetite and energy levels in control.

2. Don't skip meals!

Skipping meals and going too long without food can turn hunger pangs into irresistible cravings.
To start with, don't skip breakfast!

It is amazing how so many people skip this meal. If you are one of those, change that nasty food habit. NOW!

Breakfast is the most important meal of the day. Your first meal of the day helps replenish all those nutrients lost during that all-night fast. It raises those early morning low blood sugar levels.

Missing out on this meal means setting you up for low blood sugar levels and, thus, low energy levels and irresistible hunger pangs and cravings at lunchtime.

3. Eat your veggies!

Vegetables are healthy. They are chockfull with nutrients that can boost your health.
They are also rich in fibre, the dieters' secret weapon to control hunger.

While all vegetables are beneficial as far as good health and hunger control go, certain veggies, like broccoli, cauliflower, spinach and mushrooms, are super-high in fibre and have a negligible amount of calories.

They can fill your stomach and control your hunger while filling you with a small amount of calories.

4. Eat more whole grains and less refined carbohydrates.

Whole grains, besides being healthier than their 'nutrient-stripped' refined counterparts, are also higher in fibre.

Thus they are more filling and satisfying.

While refined carbs -- like idlis, dosas, white bread, white rice -- may be low in fat, they are higher in fibre. You may run the risk of over-consuming calories.

5. Eat slowly!

Give it a shot. It actually works.
The brain actually takes ten minutes longer than the stomach to receive the message that it is full. Thus, eating too fast might cause you to eat beyond the point of fullness without even realising.

6. Sleep and shed those pounds!

Studies have found that people who sleep only five hours every night were 50 per cent more likely to be obese than those who sleep seven to nine hours.
Researchers believe lack of sleep affects hormones related to appetite, causing you to gain pounds.

7. Drink more water!

Water is the healthiest, cheapest and most easily available appetite suppressant around.
Thirst is often mistaken as hunger. Also, foods with high water content can fill you up easily. They naturally pack fewer calories for their volume.

Toss together a salad of lettuce, cucumbers, celery and tomatoes, or a fruit cup with watermelon, strawberries and orange slices for a watery hunger-satisfying snack.

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14 steps to a healthy summer diet!

14 steps to a healthy summer diet!

Here are some useful lifestyle tips you can follow to beat the summer heat.

1. Water is the best option to quench thirst.
It is a key ingredient in keeping the body cool. With high humidity levels, sweat will not evaporate quickly. This prevents the body from releasing heat in an efficient manner. This is why it is necessary to hydrate and drink water, even when you are not thirsty. Increase water intake regardless of your activity levels.

2. Avoid caffeinated or carbonated beverages, alcoholic beverages, and those high in sugar.
All these drinks contain preservatives, colours and sugars. They are acidic in nature and act as diuretics. They cause loss of fluids through urine.
Many soft drinks contain diluted phosphoric acid, which damages the inner linning of the digestive tract and, therefore, affects its functions.
An excessive intake of soft drinks increases phosphorous levels in the blood. This separates calcium from the bones and moves it into the blood.
This calcium displacement from the bones makes them porous and brittle. It also causes plaque on the teeth, kidney stones, arthritis and bone spur.
Soft drinks also reduce mineral levels in the body to such an extent that enzymes are unable to function well, resulting in indigestion.

3. Do not drink very chilled liquids.
They do not really help cool you down in summers, though they make you cool for some time. Drinking really cold liquids when feeling hot may lead to a slight constriction of the blood vessels in the skin and decrease heat loss, which is not advisable when trying to cool down.

4. Limit all strenuous activity.

5. Eat light, nutritious and non-fatty meals.

6. Reduce intake of heaty vegetables and fruits, like spinach, radish, hot peppers, onions, garlic, beetroot, pineapple, grapefruit and ripe mangoes (if you cannot resist mangoes, soak them overnight in water).

7. Minimise the intake of dried fruits. Increase the intake of fresh fruit.

8. Use sabza (tulsi seeds) in your drinks -- this has very cooling effect on the body.

9. Include lots of fruits and vegetables in the form of salads and fresh juices, preferably without sugar, in your diet.

10. Drink lemon juice, coconut water and thin buttermilk, to replenish the fluids that are lost in sweat.

11. Avoid sugary foods, especially honey and molasses, and stick to natural sugars available from fruits and veggies.

12. Minimise the intake of hot, spicy foods and extremely salty foods. The body retains salt in the organic form found in fruits and veggies; the inorganic salt, meanwhile, is digested and needs to be thrown out of the body. And this is why you need to drink water!

13. Cut the intake of fried foods, like vadas, samosas, chips, bhajias, farsans, etc. Fat has a thermal effect.

14. Maintain good hygiene levels.
Since the sultry heat of summer increases with each degree rise in the mercury, by rooting ourselves to nature's provision of healthful food choices we can experience the bloom of our health and vitality.

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4-S Health for you

4-S Health for you

Late nights, long work hours and high pressure jobs don't leave us much time to enjoy a hearty meal. More so, there are days we don't pack lunch or in order to save the 'extra effort' of carrying a tiffin to work, we substitute by having lunch in the office canteen/ restaurants. In the bargain, we miss out on a wholesome diet that makes our body crave for vital nutrients and minerals.

Here are the four S' that you should remember in order to eat healthy and stay healthy, despite having a limited choice. Dietician Janaki Rawal of Parulekars Gym, Mumbai offers some diet tips.

Salads : Ideally go for a buffet lunch in a restaurant. There you get a wide choice on salads. Work up a salad for yourself with whatever is available. Add cucumber, tomatoes, onions, carrots and capsicum to make a wholesome salad.

"Make sure you have the salad without oil or mayonnaise seasoning as that would be fattening," cautions Janaki. For flavouring, you can substitute oil or mayonnaise with lemon juice and chaat masala to make your salad tasty.

Go for green salad with celery stalk, lettuce leaves, cucumber etc. A sprouted salad is also a very healthy option. Sprouted moong daal along with choley and chana daal, with boiled potatoes, chopped onions, green chilies, lemon juice, salt and chaat masala constitute a healthy lunch.

If you're too bored of cooking lunch for yourself, moong salad is the best alternative. "Sprouted salads are more nutritious as they are rich in vitamin B complex, are fibrous and easy to digest," says Janaki.

Soups : Clear soups like tomato and other vegetarian/ non-vegetarian soups are best, provided you don't add butter or croutons (bread cubes) for flavouring.

"Once in a while, just to bring in a change, one can opt for a manchow soup," she adds. A light lunch would constitute salad and lightly toasted brown wheat bread or garlic bread.

Sabji : While having vegetables from the office canteen, eat the veggies and leave the gravy. Usually the curries are rich in oil and lots of masalas that can cause heaviness and digestive disturbances.

Your ideal meal in an office canteen should constitute -- chapattis/ rice, daal, veggies and curd/ raita.

Snacks : If you feel like having a snack, instead of heading for a packet of chips, bite on an apple. Ideally, a person should have 3-4 servings of fruits a day. Fruits are packed with nutrition and fiber which is essential to stay fit and energised during the day.

Peaches, apples, pear or any seasonal fruits are ideal for in-between hunger pangs. "One can also snack on biscuits/ khakhra/ kurmura, etc in moderate amounts," she adds.

Digestion : "To help digestion after lunch there are no digestive pills that I recommend as digestion is a natural process. But one can have jaljeera aid digestion."

Ideally, one should sit straight while having meals and should not drink water while eating. Drinking too much water does not allow the food to get mixed well with the digestive juices. It's better to finish your meal and then have a glass of water.

Choices : While eating out, one should make a proper choice regarding food. One can balance his/ her meal by ordering a thali instead of a la carte. Even in a thali, one should try and not overeat. In case of an a la carte, just opt for a dish that has a smalled portion so that you don't eat more than required.

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veggies helps you to get good Health

veggies helps you to get good Health

We all know that veggies are good for health and nutrition experts recommend having three to five helpings of vegetables a day -- but there are quite a few among us who can't stand the thought of eating roti-bhaaji on a regular basis. We'd much rather have our tandoori chicken and kheema pav, with a side of sliced onions being the only vegetable in sight.

However, increasing your vegetable intake doesn't have to be a difficult
undertaking at all. To help you introduce some healthy greens into your diet
without giving up your meat, here are some easy ways to sneak in some
veggies.

Fresh salads: Most of us welcome a healthy crunch to our meal and what better way to do that than to ditch the wafers and pick up a few carrot or cucumber sticks. Toss in a few slices of tomato, onions, capsicum, lettuce mixed with a squeeze of lemon juice and salt and pepper and you're good to go. You could even alternate that with a salad of alfalfa sprouts (or any other sprouted pulses) and tomato. These are not just good for a side dish with your lunch or dinner but also go down well as a mid-morning snack.

These work well if you are trying to cut down on your meat intake as well. Start
your meal with a large salad, which will leave less space for your
non-vegetarian meal, thus effectively reducing your meat consumption without too
much heartache.

Soups : This is a great way to sneak in all the veggies you love to hate. Just throw them all together in a saucepan and boil. Puree them to get a thick broth and add in a couple of cubes of chicken or vegetable taste-maker (available at any grocer) to give it some added punch. You won't be able to tell one veggie from another, yet you get the nutritional benefit of them all.

Sandwiches : Again you don't need to ditch the meat, just make sure you add a bit of green -- lettuce, tomato, onion -- to give your sandwich a healthy bite. This works for pizzas too. Just add a few more veggies to your pizza pie to make sure its not a totally non-veg affair.

Juices : There are a variety of pre-packed vegetable juices now available offering a range of combinations. These also come with added sugar or flavourings or preservative-free. Pick up two or three different types to give yourself a change.

Sauces or gravy : This is another way to up the nutritional value of your meal without having to munch through actual vegetables. Just puree a few of pieces of melon or carrot or any other veggie to your regular gravies to give them added body and vitamins. This way you don't have to deal with the full-on taste of the veggies but still gain all the nutrients you need.

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Diet tips to beat the heat!

Diet tips to beat the heat!

Summer has set in. The hot, blistering heat is not only exhausting, but drains your energy levels too.
It is, therefore, important to maintain your health by choosing the right kind of foods according to the climate you are in.
Nature has provided us with enough foods that are specific to seasons and are healthy. And this is also how you can adapt your body to the seasonal changes.
For summers, the key is to eat light. This helps your heart and digestive system remain healthy and function well.
The next step is to choose the foods that have a cooling effect on your body.
Here are some:
~ Fruits

• Blackberries
• Blueberries
• Goose berries
• (Amla)
• Strawberries
• Raspberries
• Papaya
• Raw mango
• Peach
• Apricot
• Cherries
• Muskmelon
• Watermelon
• Apple
• Water apple

~ Vegetables

• Bittergourd
• Greens -- cabbage, cauliflower, broccoli, cucumber, asparagus, green beans, alfa alfa, eggplant, iceberg and mint leaves.
• Sprouted moong, beans and lentils.

How do they help?
1. Fresh vegetables and fruits are high in vitamins and minerals. They have an expansive effect on our bodies, which draw heat from our central organs and, thereby, cool the body.
2. Fresh veggies and fruits also contain a lot of water which add to the cooling effect on the body.
3. Eating these cooling foods also assist the body's ability to release heat.
This way, the hot weather doesn't make the body overheated or exhausted.

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6 foods that help you gain perfect waist line by burning fat

6 foods that help you gain perfect waist line by burning fat

If you want that perfect waistline without starving yourself, it's time you changed what you eat.

Yes, we know it sounds more like a dream script, but it's true. It's possible to lose weight, not by staying away from food, but eating it. The only condition you pick the right foods. The only thing you need to focus on building an eating programme that you can enjoy, and one that keeps you healthy.

1. Watermelon

Why eat: Watermelon is one fruit that is so high in water content, that it fuels your body to further reduce the fat. If you are working hard to lose weight but cannot control your appetite, you are free to eat as much watermelon as you can, since it has hardly any calories. It contains thiamin and Vitamin C that act as antioxidants, reducing the risk of cancer.

How to consume: Watermelon can be eaten raw, as a part of your breakfast or after lunch.

2. Oats

Why eat it: Oats are excellent fat burners. They contain a soluble fibre called beta-glucan, which absorbs cholesterol and fat from the food you eat. Oats also take a relatively longer period of time to pass through your systems, leaving you feeling full for longer. Oats contain avenanthramides, which are chemicals that stop your blood cells from sticking to your artery walls, preventing fatty deposits that could cause cardiac problems.

How to consume: Have it as porridge.

3. Salmon and Mackerel

Why eat it: For non-vegetarians, Salmon and Mackerel (bangda) are ideal, when on a diet. Besides being great sources of protein, these lower the risk of heart disease and help reduce blood pressure. The oil in oily fish helps thin down your blood, lowering the cholesterol level. Fish oil supplements help you fight arthritis and stiff joints.

How to consume: You can either fry the fish in very little oil, grill it or make a gravy-based dish.

4. Dudhi juice

Why drink it: Bottle gourd or dudhi contains 96.1% water. It's light on the stomach and aids digestion. A 100 gm serving of bottle gourd contains just 12 calories. It also acts as a diuretic and flushes out extra water content from your body.

How to consume: It's best consumed as a juice.


5. Garlic

Why eat it: Garlic's contains the compound allicin, which has anti-bacterial properties that help reduce cholesterol and unhealthy fats. Garlic even helps regulate blood sugar levels.

How to consume: You need to be careful about the quantity of garlic you consume. Anything in excess in not good. You can add it to your food as flavouring.

6. Broccoli

Why eat it: Broccoli has dietary fibres, nutrients and protein. It's beneficial for those suffering from digestive problems. Consuming broccoli is also the easiest way to beat gas and acidity.

How to consume: Eat it raw since its fibre is one of the toughest to break down. Eat it with a dip or in a salad. Avoid boiling it since that will reduce its anti-cancer properties. Steam or stir-fry it instead.

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Add calcium to your diet to avoid bone fracture

Add calcium to your diet to avoid bone fracture

Make sure calcium is high priority item in your regular diet, or else there are chances of getting osteoporosis disease. This disease disease characterized by low bone mass and loss of bone tissue that may lead to weak and fragile bones. Bone fractures are happened because of this disease particularly in the hip, Spin, wrist. As per studies only in United States itself more than 10 million people already have osteoporosis.

Some reason why for most of the people having disease is :

• It don't have any initial symptoms to identify in early stage.
• Lack of calcium and vitamins in regular diet
• Heavy alcohol consumption, Cigarette smoking
• Hereditary
  

Who are at risk?

There are no symptoms to indicate your bones are weak. However, people who suffer from the following conditions, should go in for a DEXA scan at a local diagnostic centre.

1. Those who lack calcium and vitamins in their diet.

2. Patients suffering from thyroid problems.

3. Women are at a greater risk than men, especially women who are thin or have a small frame, as are those of advanced age.

4.Women who are white or Asian, especially those with a family member with osteoporosis, have a greater risk of developing osteoporosis than other women.

5. Women who are postmenopausal, including those who have had early or surgically induced menopause, or abnormal or absence of menstrual periods are at greater risk.

6. Heavy alcohol consumption,Alcohol-induced bone loss weakens the bones. As a result, it exposes alcoholics to a greater frequency of fractures from falls.

7. Cigarette smoking, eating disorders such as anorexia nervosa or bulimia, low amounts of calcium in the diet, inactive lifestyle, and use of certain medications, such as corticosteroids and anticonvulsants, are also risk factors.

8. Women who have had their uterus or ovaries removed at an early age.

9. Women over the age of 45 and men over 50.

What you can do to avoid Bone Fractures (osteoporosis) ?

1. The best way to strengthen bones is to have food that is rich in calcium, Vitamin D and protein. This includes green leafy vegetables like spinach, dry fruits like almonds and milk and milk products.

2. Weight-bearing exercise

3. Avoid alcohol consumption or reduce binge drinking (For woman 3 drinks in 2 hours, For men 4 drinks in 2 hours are consider as binge drinking)

4. Regular Medication required to avoid low bone density (min once in 2 years)

5. If you feel you have symptoms of osteoporosis, Consult doctor immediately and take proper medication.

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8 things you didn't know who to ask

8 things you didn't know who to ask

Does hair grow back thicker after shaving?

If that's true, you would have legs and armpits like Gorillas. New-grown stubble seems thicker than uncut hair. But the truth is, all hair growth takes place below the skin, down in the hair follicle. The section of hair we lop off, is just dead protein. If shaving caused faster or thicker hair, men suffering from male pattern baldness would be hacking away at their shiny pates with the latest five-bladed razor, from dawn till dusk.

Can cockroaches survive an atomic blast?

Though loathsome cockroaches are chased from one corner of the earth to the other by brandished shoes and rolled-up magazines, you need to give the vermin their due. A human being exposed to the radiation in excess of about 800 rems is most likely to die, but tiny cockroaches can survive the radiation in a thermonuclear blast. The killer dose for an American cockroach is 67,500 rems and that for a German cockroach is about 1,00,000 rems. The more complex and longer living the organism is, the more vulnerable it is to the effects of radiation. And cockroaches don't live long enough to develop cancers linked to radiation exposure, like humans do.

Why shouldn't pregnant women dye their hair?

You can opt for a change of look while you are pregnant, but avoid full blown change of colour scheme. A link was found between maternal hair dyes and childhood diseases like brain tumors. Besides, too much of it can lead to hair loss. It is fine to get an occasional colour rinse, but you should avoid soaking your head in a vat of dye.

How does Aspirin find the pain?

Do you wonder how Aspirin, the magical pill associated with strokes and heart disease, locate your aching area, and start working on it? The answer is, it doesn't. Say you drop a bowling ball on your toe. Although the pain is felt in the throbbing toe, it's really processed in the brain. After the ball crushes the toe, damaged cells and nerve endings release chemicals like prostaglandins, that send a message of pain to the brain. Aspirin is not a pain-seeking bloodhound it appears to be. When you pop it, it stops the cells from making prostaglandins. The result temporary relief from pain and inflammation.

Does falling in love really cause chemical changes in your brain?

Do you feel that people in love, especially teenagers, turn deranged, volatile and self-centered psychos in dire need of an exorcism? Research says, when you avidly gaze at your lover's photograph, your ventral tegmental area and the caudate nucleus is lit up. Serotonin (In the central nervous system, Serotonin plays an important role as a neurotransmitter in the modulation of anger, aggression, body temperature, mood, sleep, human sexuality, appetite, and metabolism) levels in love-struck people were as low as those in people with Obsessive Compulsive Disorder, a study found. In case you are feeling madly in love, there is valid scientific reason for it.

When you pull out a grey hair, do two come back in its place?

If you pull out a grey hair and wait the three months it usually takes for a hair to grow back, and an additional three months it takes to grow long enough for you to notice, you will probably have one. So it's nonsense if you concoct spurious misconceptions like two-grey-hair-for-each-one-plucked.

Can friends synchronise their menstrual cycles?

Have you ever noticed that your menstrual cycle times perfectly with your best friend's cycle? Yes, it's possible. A research says women who spend a lot of time together can synchronise their menstrual cycles. In 1971, Martha McClintok, a psychologist first reported this phenomenon. But there is no physiological reason for it; it might happen simply by coincidence as some overlap of periods can be expected in any group of friends.

Some hormonal changes occur with orgasm, and this could be one of the reasons behind the snoozing habits of men. After orgasm, both, men and women release chemicals like Oxytocin and Prolactin. They secrete them in equal proportions but it has a greater effect on men, since they orgasm more frequently. These hormones contribute to the roll-over-and-snore feeling. Oxytocin is called the cuddling hormone, since it elicits the need to be close and bond, but not in a sexual way. It could make men feel satiated and rested after a good romp. Prolactin stimulates milk production and takes your mind off sex, so, it could be another culprit.

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Which nuts are best for your health

Which nuts are best for your health

Almonds

Almonds are good for your skin, bones and heart They are rich in Vitamin E, and also contain Vitamin B. So, they are very good for your skin. Calcium is also found in high amounts. Almonds are high in monounsaturated fats, which have been associated with reduced risk of heart disease, and contain concentrated protein.

Cashew Nuts

Cashew Nuts are good for the bones, teeth and for your metabolism. Cashew nuts are significant sources of iron (essential for red blood cell function and enzyme activity), magnesium (promotes energy release and bone growth), phosphorus (builds bones and teeth), zinc (essential for digestion and metabolism).

Walnuts

Walnuts prevent against cardiovascular diseases It gives you cardiovascular protection by lowering the levels of triglycerides. Omega-3 fatty acids may also slow down the growth of plaques in the arteries and reduce swelling in the body. Walnuts and almonds are rich in fibre, and hence can be used as laxatives.

Pistas

Pistas help build bones and teeth Pista are rich in potassium (regulates body's fluid balance), phosphorus (helps build bones and teeth) and magnesium (is important in the conversion of body's energy). It's a good source of Vitamin B6 (aids protein metabolism and absorption) and thiamine (enhances energy and promotes normal appetite).

Groundnuts

Groundnuts can cut your cholesterol, lower your risk of heart disease, and provide protection against cancer. Groundnuts contain zinc, good for protecting brain function, and boron, which can help maintain strong bones. Also, it's wise to avoid them if you have a tendency to get kidney stones, or want to lose weight, as they are high in calories.

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Does nuts helps to reduce heart attacks ?

Does nuts helps to reduce heart attacks ?

Researchers are saying nuts are helps to reduce the heat attacks. Nuts contain unsaturated fats including monounsaturated and polyunsaturated fats, both of which lower bad cholesterol levels, and are good for your heart.

The study conducted by Spanish researchers only adds to this claim. The findings reveal that a traditional Mediterranean diet characterised by a high intake of cereals, vegetables, fruits and olive oil, a moderate intake of fish and alcohol and a low intake of dairy, meats and sweets with an additional daily serving of mixed nuts has been linked to a lower risk for metabolic abnormalities. The metabolic syndrome is a set of metabolic abnormalities that include abdominal obesity and high cholesterol, high blood pressure and high blood glucose levels, all of which are risk factors for cardiovascular disease. Many nuts are also rich in omega-3 fatty acids, which are a healthy form of fatty acids that seem to help your heart by preventing dangerous heart rhythms that can lead to heart attacks.

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How much quantity i can take nuts in every day life.

How much quantity i can take nuts in every day life.

Consume them in moderation

Nuts contain a lot of fat. Even though most of it is healthy fat, it still adds to the calories. Current dietary guidelines suggest eating one to two ounces (a small handful) of mixed nuts daily. More than one or two ounces causes of converting calories to un healthy fat, in case if you dont have habit of doing workouts every day. That's why you should eat nuts in moderation.

Be innovative

If you don't like wolfing down nuts, you can use them to garnish vegetable dishes, salads and pastas. You can even coat pieces of fish or chicken with nuts.

Avoid salted nuts

Roasting affects the oils and decreases the Vitamin B and mineral content. Weight watchers should stay away from sugar or chocolate-coated nuts as they add to calories.

High cholesterol levels

If the cholesterol level is high in your body, then better to avoid peanuts and cashew nuts Patients with high cholesterol should avoid eating peanuts and cashew nuts, and have four to five almonds every morning.

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