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Top products that will improve cholesterol.

Nutrition plays an important role in reducing cholesterol. Changing your menu allows you to achieve a normal cholesterol level of 10-15%. But fasting is not desirable, because then the liver starts to synthesize cholesterol even more. By taking a zero-cholesterol diet, eating only leaves, vegetables and fruits, the person does not take all the necessary substances in the diet, resulting in a negative impact on the immune system.

In order to improve cholesterol, it is important to reduce the diet of saturated fats, trans fats and products that help lower cholesterol and protect the heart.

Familiarize yourself with top products that help lower cholesterol, and then include them in your daily menu.

Low density cholesterol (LDL) or 'bad cholesterol' is known to be low, while high density (HDL) or 'good cholesterol' should be high. But for many of us, keeping these results in the right balance is a struggle. The reasons for this can be different - genetics, nutrition, inactive lifestyle or overweight.

Before you go to the doctor to get the medicine "What's going on," take into account that healthcare professionals advise people with slightly elevated cholesterol to change their lifestyle - eat healthy, move more, reduce excess weight , quit smoking and after 3-6 months watch or cholesterol improve or not.

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Do you speak in horse language?
Whispering, ear piercing, tailbathing - every horse knows these signs and thinks they understand it correctly. However, recent research shows that horse communication is much more versatile.
When getting acquainted with a horse, does it make sense to breathe into a nostril or better mark a beast leader right away? Does a horse mean a member of a flock or just a feeder? Let's find out in this series of articles what myths dominate people's thinking about how horses communicate.
The car door is locked, hurried steps go to the stables - one of the 20 horses turns towards the door, pinches the ears and starts to bubble. Has communication between the horse and man already begun before it even comes to the gaze exchange?
The decisive factor in determining a horse's attitude to a person as a contact partner is how the mare reacted to the person while the particular horse was still in the age of a foal. If a horse expects a person willingly, it can be assumed that he does not see any danger in him. “Home horses expect in principle food from a person and perceive him as a contact person. Wild horses have no great interest in humans, so they do not seek contact with him.
As specific horses perceive a person, the professor is reluctant to concretize it. Whether a horse is perceived by a horse in the same way as another horse or simply a member of a social group, one thing is clear that horses are guided by their behavior. Research has found that if one horse's contact person looks in the same direction, the horse also starts watching.
Regardless of how the horses perceive the human being, they have a clear hierarchical relationship, and it is in these sort of orderly relationships that the horses feel the best. One should take the dominant part in the social couple "man-horse", but at the same time do not push the horse all the time. “The horse needs to know what is allowed and what is not. If a person is consistent in his actions, then it is easy for the horse to learn these rules and accept the limits ”.
Like alien people unconsciously follow a known distance from each other, so every horse has its own private comfort zone, i. "Individual distance" where it does not suffer any other species brother. For each horse, this space is different and depends on the temperament and experience that the horse has accumulated during his lifetime. Roughly, it corresponds to the length of one horse's body, about as much as the horse needs to snatch another. Many riders do not realize that they do not respect this area as people approach the horse. Fortunately for many horses, this does not pose a problem: "Twined horses often break each other's individual distances and also interact with the bodies", explains Professor Changhu. One example of this is insulting - it is a sign of friendship, and horses from different hierarchical positions tend to look at each other.
Also during feeding, the horses calmly allow a person to approach them for two reasons: firstly, in communication with people, horses have learned that a person does not claim to feed them. “Man must be able to take the horse away from the feed trough. If the horse does not tolerate, it means that he treats the man relative to him, ”the professor explains. The second reason why horses do not react aggressively when a person approaches their feed is in the form of a horse feed. In the wild, horses feed continuously, and if a higher horse in the hierarchy feeds them from the feed, the horses can go to find another feed. Therefore, from the point of view of evolution, the horses are simply not worthy of food.
Problems arise when a person gives up his "distance" to a horse. “When I was in contact with other horses, I always followed at least a meter distance. The horse must follow such a distance for safety reasons, otherwise it may pose a danger to the person. If a horse begins to push and rest on a person, it is necessary to quickly “clarify” the relationship and strengthen its leadership. We do not support the idea that a person should take on the role of a leading mare. "It is often claimed that the wild barn is guarded by a stallion, and the main mare controls the movement of the beast. But in groups there is actually no single leading mare. Also, in the hierarchy, lower mares sometimes take the lead, though not as often as in the hierarchy.
If two horses meet for the first time, the highest horse in the hierarchy calls for contact. The ears are pinched, the throat stretched, and the gaze is alert. Both horses stand against each other with their nose and alternately blow their breath into the dilated nostrils of the other. Some riders try to mimic the behavior of these horses as a greeting ritual. "According to my observations, horses perceive this gesture as unpleasant," the professor says. The question arises whether a horse really perceives such behavior as a friendly gesture. In any case, with such action, a person will not be able to take a higher hierarchical position as a horse.
Every night sleeps at least eight and a half hours.
Who sleeps does not sin. This is also to some extent attributable to a healthy lifestyle and excess kilograms. People with full sleep and sleeping at least eight and a half hours every night are healthier. If you want to get rid of excess kilograms, eight and a half hours of sleep can help you lose it even twice as fast.
It should also be noted that people who sleep little, usually eat more. It has been studied that sleepless people take on average 385 additional calories a day. Such a quantity can be equated with more than four slices of bread or a fifth of the daily calories required for a moderately active 30-year-old woman. You can find out more about the relationship between sleep and eating habits here.
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Changing your diet can bring about a 10-15% improvement in cholesterol levels. But fasting is not desirable, because then the liver starts to synthesize cholesterol even more. By taking a zero-cholesterol diet, eating only leaves, vegetables and fruits, the person does not take all the necessary substances in the diet, and the immune system is negatively affected.


Most cholesterol contains red meat and fatty dairy products, seafood, egg yolks. Choose lean meat, fish, skimmed milk products, olive oil. Limit the amount of eggs taken, take into account that 1 egg yolk contains daily cholesterol.


They increase 'bad cholesterol' and lower 'good cholesterol'. Trans-fatty acids contain margarine, semi-finished products, biscuits, buns, cakes, dry broths, salad dressings, sausages, chips, frozen French fries. Before buying a product, read the list of ingredients and avoid foods containing partially hydrogenated vegetable oils.


Products containing Omega 3 help to increase 'good cholesterol', reduce triglycerides and reduce blood pressure. Use fish oil, eat fish - salmon, sardines, mackerel, herring. Omega 3 also contains walnuts and almonds.


Eat more vegetables, fruits, beans, lentils, buckwheat, brown rice, rye bread. Start the day with wholemeal oatmeal! The beta-glucans found in it optimize cholesterol circulation in the body and thus improve its blood levels.


Regular physical activity can help improve your "good cholesterol" level. Walk, ride a bike, swim. It takes 30 to 60 minutes to move on a day. You can divide this time several times - at least 10 minutes each time.


Use moderate or no alcohol. A moderate dose means 1 cup a day for a woman, 2 glasses for a man.


Excess weight contributes to high cholesterol levels. By losing 2-5 kg ​​you can reduce total cholesterol.


If you smoke, discard. Quitting smoking can improve 'good cholesterol' levels. Smoking increases the risk of cardiovascular disease even more, as the blood vessels are damaged.

If your lifestyle changes do not reduce your cholesterol enough, cholesterol-lowering drugs will help reduce cholesterol. Talk to your doctor about the best way to lower your cholesterol.

The role of vitamins in the human body

Vitamins are vital nutrients for humans because they help to provide several functions of the body. The need for extra vitamins is for people with diet and dietary restrictions, for patients with certain chronic diseases, for women who are pregnant or breastfeeding, if a vitamin deficiency is found, and for all who work, learn, exercise and exercise a lot. It is also advisable to use a vitamin-containing complex in the autumn and winter season to strengthen immunity.
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How to properly take water during the race? 6 valuable coach tips

Our main task is to supply the body with water reserves that are thrown away. The cool body of water cools faster and also promotes metabolic processes. Liquid should be taken evenly, in small snuffs, so that there is no stomach feeling of gravity, which in turn can affect well-being and athletic performance.
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Work with your own body weight (calisthenics)

Yoga, capoeiro, break dance, acrobatics, gymnastics, exercise therapy ... The list is long. All these areas are united by one thing: working alone with your own body.

Kalistenika and its essence

The method of physical activity, using only the weight of the trainee’s own body, is called street-workout . The meaning of calisthenics is a full-fledged physical development: increasing the functional and strength indicators of the body, increasing the flexibility of the spine, stretching and muscle strength. The main emphasis in exercises is on performing exercises without the use of special simulators (only the street, parallel bars, horizontal bar ... and your body).

Kalistenika and its essence

The basis of our body is the musculoskeletal system (OA), which consists of muscles, ligaments and the skeleton. The skeleton, in turn, consists of bones, joints, joint capsules, vertebrae. The physical development of the organism as a whole also depends on the state and development of ODEs: flexibility, stretching, posture, formation of the foot and gait, health of charters. What already entails the quality of well-being.

Kalistenika and its essence

It has evolved so that a person was in constant motion. The slightest relaxation cost him his life. Therefore, physical development was appropriate.

Look at the little kids. Parents are always amazed at mobility. How many children fall, run, jump. And how fast babies crawl. Moreover, the mental development of babies is directly related to physical development. So, such a high mobility is characteristic and normal for an adult in terms of evolutionary development.

Kalistenika and its essence

Today, sports have become popular. It partially solves the problem of a sedentary lifestyle.

But you should be careful: an unprepared, weakened organism at the slightest, unusual stress can fail. People suffer from intervertebral hernias, joint pains, the development of the feet leaves much to be desired: flat feet and valgus have become normal. So, what needs to be done to remedy the situation?

Ido Portal and its Culture of Movement

Train the musculoskeletal system, develop flexibility of the spine, train muscles, move! You can familiarize yourself with many techniques and directions in our section Movement - Life . And the most effective and safe option is to work without weight.

Today, the Israeli athlete and trainer Ido Portal is rightfully considered the most popular representative and creator of his Movement line. He created his teaching and training system, but he has not yet come up with a name. The main principle that the Ido Portal preaches is "We must constantly be in motion."

Ido Portal and its "Culture of Movement"

For the logo of his movement, Ido chose a monkey and for a reason. It is these animals that are closest to humans evolutionarily. They are always in motion and their development should be envied. Needless to say, many exercises really teach you how to move like a monkey: easily confidently and varied.

The exercises that Ido offers closely overlap with exercise therapy and yoga and pursue the principle of individuality. They are based on stretching, twisting, stretching. All exercises should be performed gently, without jerking, gradually. They are good for warming up before the main training and help to master the correct technique of power loads.

A frequent phrase by Ido is "You are as old as your spine."

Ido frequent phrase “You are as old as your spine”

The most common example: squat. How few people today are able to squat correctly, without prejudice to the knees and back. And at the beginning of the development of mankind - it was a natural situation. There were no chairs; you could not sit on stone and cold earth for a long time. Had to squat. What about children? Their squat is perfect, for them this is a completely normal situation. Much of what we have been able to do since childhood and what nature has laid down for us, we are mastering again.

Much of what we have been able to do since childhood and what nature has laid down for us, we are mastering again

Bodyweight Exercises

Exercises with your own weight - a lot, these are exercises on the horizontal bar (pulling up with different grabs, swinging the press in the form of raising legs and twisting, force release and various elements of the workout), and exercises on the parallel bars (classic push-ups on the chest muscles and triceps and lifting on press), and squats, and push-ups from the floor. You can push up from the floor in a horizontal position and at different angles. The most difficult options affecting the shoulders, chest and triceps are push-ups.

For example, the meaning of the Ido Portal Movement is to develop the capabilities of your body, repeating movements from the animal world. When performing these movements, flexibility, stretching, endurance develops, all muscles, ligaments, and joints of the body are involved. This is what produces the quality of work, and not superficial, local pumping of muscles.

Walking on the buttocks, exercise "Varan", "Bear walking", "Goose walking", "Crab gait", "Scorpion gait", etc. - far from a complete list of exercises. These exercises cannot be described. They need to be watched or performed under the guidance of a competent trainer.

We offer to view the 10 most interesting, in our opinion, exercises "walking animals".

Take an interest, try and develop!