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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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