16 Ways to Increase Hemoglobin Levels Naturally

Hemoglobin is an iron-rich protein present in red blood cells. This protein is responsible for carrying oxygen throughout the body.Its main function is to transport oxygen from the lungs to the body’s tissues, so that living cells can perform properly. Hemoglobin also helps carry carbon dioxide away from the cells and transport it back to the lungs.

The normal level of haemoglobin in blood is 14-18 mg/dl for men and 12-16 mg/dl for women.

Symptoms of Low Haemoglobin level and calcium deficiency:

• Extreme fatigue(tiredness)
• Bruising easily
• Fainting spells
• Lack of blood clotting
• Weak bones
• Sore tongue
• Lack of concentration

Here are the top 16 ways to increase your hemoglobin naturally

1.Sun-Dried Tomatoes:

                   100 g of sun-dried tomatoes can contain up to 9.1 mg of iron

2.Apricots, Dried

                  Every 100 g of dried apricots contain 6.3 mg of iron.

3.Raisins:

                  Every 100 g of raisins contain 3 mg of iron.

4.Persimmons:

                 Every 100 g of persimmons contain 2.5 mg of iron.

5.Mulberries:

                 Every 100 g of mulberries contain 1.7 mg of iron.

6.Dates:

                 Every 100 g of dates contain 1 mg of iron.

7.Currants:

                 Every 100 g of currants contain 1 mg of iron.

8.Prunes:

                 Every 100 g of prunes contain 0.9 mg of iron.

9.Pomegranate:

                Every 100 g of pomegranate contain 0.3 mg of iron.

10.Watermelon:

                 Every 100 g of watermelon contain 0.2 mg of iron.

11.Beetroots:

                 You can prepare a healthy juice with 1 medium-sized beetroot, 3 carrots and 1/2 of a sweet potato. Drink it once daily.

12.Yogurt:

               Yogurt is extremely rich in calcium. Due to its preparation process, this dietary staple contains more calcium than the milk, from which it is made. Global Health Body results say that, 8-ounce (250 grams) serving of low-fat yogurt provides a 42 percent of your daily calcium needs.

13.Broccoli:

                Broccoli contains 80mg of calcium. Broccoli isn’t only for bone-health; it is an excellent source of Vitamin C, fiber and nutrients. You can make use of broccoli in Pasta or in Salads.

14.Legumes:

                 All types of Legumes are best plant foods, enriched with iron. Legumes include soya nuts, red kidney beans, chickpeas, black-eyed peas, black beans, lentils, fava beans.

15.Vitamin C:

                 Eat foods rich in vitamin C like papaya, oranges, lemon, strawberries, bell peppers, broccoli, grapefruit, tomatoes and spinach.

16.Take Folic Acid:

                 Some good food sources of folic acid are green leafy vegetables, liver, rice, sprouts, dried beans, wheat germ, fortified cereals, peanuts, bananas, broccoli and liver.

Delicious Aval Kozhukattai Recipe

This sweet aval kozhukattai or poha kolukattai is a sweet and healthy steamed snack/tiffin or even a breakfast or dinner.This kozhukatai was delicious.this is a sweet version of it and it was super soft and good.It's a very easy recipe, the kozhukattais turned out very good, with the right amount of sweetness and flavor.

Ingredients:

• Aval / Poha - 1 cup
• Jaggery / Sarkarai / Palm Sugar - 1/2 cup
• Water - 1 1/4 cup
• Fresh Coconut - 1/4 cup grated
• Cardamom Powder / Yelakai Podi - 1 tsp
• Ghee - 2 tsp

Method:

• Take aval in a blender and make it into a coarse powder. Set aside till use.

• Now take jaggery in a kadai. Add in 1/2 cup of water and heat till the jaggery is melted.Now strain the jaggery water. Pour it back into the kadai and add the remaining water too and bring it to boil.

• Once it reaches boil, add in coconut, cardamom powder and ghee. Add in the powdered aval slowly and mix well. mix this till it gets thick.

• Take this in a bowl and let it cool down.

• Take small portion of this and shape it into balls. Place it in a steamer plate and steam it for 7 to 8 mins.

• Remove it and let it cool slightly before removing it from steamer.Serve.

Health Benefits Of Cowpeas

Black eyed pea also known as as cowpeas. It really is little gentle textured oval creamy white bean having a black eye. Cowpeas are rich in potassium with a good amount of calcium, magnesium, and phosphorus. It also has a small amount of iron, sodium, zinc, copper, manganese, and selenium.

Cowpeas are rich in vitamin A and C. It has a good amount of thiamin, riboflavin, niacin, vitamin B6, and pantothenic acid. It also has a small amount of folate. 100 grams of Cowpeas have 44 calories. Pigeon peas, commonly known as red gram, toor, Congo peas or gunga peas are yellow-colored legumes. They are cooked and used as food in day to day life in a number of cultures.

1.     Maintains Standard Cholesterol Levels:
Cowpeas can keep our cholesterol level remarkably low. It is an excellent source of soluble dietary fiber and protein, which play significant role in decreasing the amount of bad cholesterol present in the plasma of our blood. They also contain steroid compounds called phytosterols. These are very effective in maintaining the standard cholesterol levels in our body.

2.     Rich anti-oxidants
This particular creamy white bean having a black eye is additionally recognized because of its function as high quality anti-oxidant. All of the types of cowpeas which include red, black and light brown ones, all are abundant with anti-oxidant qualities. The anti-oxidation property also guarantees curbing of the cancerous cells within the body.

3.     Controls Blood Cholesterol:
The glycemic index of cowpeas is also quite lower than many other foods. A number of researches have proved that low-glycemic-index-diet is extremely beneficial for our blood lipid profile. Hence, it is another way through which the beans can keep our blood cholesterol under control.

4.     Removes Free Radicals:
Cowpeas, especially the creamy white, light brown, black and red ones, are loaded with antioxidant agents – vitamin A and vitamin C. Therefore, consumption of these beans can help us get rid of detrimental free radicals, which can eventually stop the growth of cancerous cells.

5.     Regulates Blood Sugar Levels:
Being high in soluble fiber, cow pea works as a great solution for diabetic conditions. It can regulate our blood sugar levels and help us stay away from diabetes mellitus.

6.     Treats Cardiovascular Ailments:
The secondary metabolites flavonoids present in cow peas are also super effective in treating various cardiovascular issues. By including the veggie in your regular diet, you can easily cut down the risks of developing several heart diseases.

7.     Lignin Content Keeps Fatal Diseases Away:
Another good component found in cowpeas is lignin. It is basically a group of phytoestrogens that keep a number of fatal diseases like cancer (some specific types), stroke, hypertension, osteoporosis, etc. at bay.

8.     Treats Stomach and Pancreatic Problems:
Very few foods are capable of dealing with spleen, stomach and pancreas related problems like cowpeas. They can tone these organs properly and facilitates their functions. In addition, these beans can calm the working of bowel in your body.

9.     Cures Urination & Bowel Related Conditions:
Cowpeas are useful in eliminating urination problems, such as uneasiness or obstructions. Leucorrhea or abnormal vaginal discharge can also be cured by eating cowpeas regularly.

10.  Good for Weight Loss:
They are low-fat, low-calorie beans, which are extremely beneficial for weight loss. The sodium content of the vegetable is also very low. Moreover, cowpeas are absolutely cholesterol-free. All these make the item a great nutritious option for overweight people to shed off excess weight and slim down.

11.  Delays Signs of Aging:
As mentioned earlier, cowpeas are rich in antioxidants. They contain vitamin A and vitamin C, which are two most beneficial elements for our skin. Both of these can prevent our skin cells from getting damaged by free radicals. They can repair our skin and rejuvenate it accordingly. The anti-oxidative properties of cowpeas also remove various symptoms of ageing like wrinkles, spots, etc. As a result, we get smooth, healthy and glowing skin.

12.  Keeps Skin Healthy:
The high protein content of cowpeas is also very good for our skin. It accelerates the process of skin repair and helps in keeping it healthy.

13.  Offers Health & Shine to Hair:
Being an excellent source of antioxidants, cowpea is quite effective for our hair too. From maintaining the health of our tresses to make them shiny, these small beans can do almost each and everything.

14.  Fights Hair Loss:
Cowpeas work as a great solution for hair loss. If you are suffering from the problem of frequent hair loss, increasing the intake of cowpeas can help you fight against it significantly.

1   5.  Boosts Hair Growth:
With the help of cowpeas, you can also facilitate the growth of your hair to a great extent. The vegetable is high in protein, which is one of the most vital components of our hair. So, regular consumption of it can boost the amount of protein in our body and help our hair grow faster.

Cowpeas-Bobbarlu Used To Cure Diseases:

·      Skin

·      Hair

·      urination problems

·      Leucorrhea or abnormal vaginal discharge

·      diabetic

·      Cholesterol Levels

·      growth of cancerous cells

·      cancer (some specific types)

·      stroke

·      hypertension

·      osteoporosis

·      irritable bowel syndrome

·      depressive disorders

·      stomach

·      pancreas

·      spleen

Selection Tips for Cowpeas-Bobbarlu
Select dried black-eyed peas that are smooth skinned and creamy white. When buying black eyed peas, make sure they are free from pebbles and stones. Since they are dried, black eyed peas can store for up to one year.

Cooking Tips for Cowpeas-Bobbarlu
Soaking is not essential for black-eyed peas, but cooking time can be shortened if they get a quick soak in hot water (as opposed to a longer one in cold water, like other beans). Place dried peas in a pot, cover with water, and bring to a boil for 2-3 minutes. Remove pot from heat and allow to stand for 60-90 minutes. Drain water and replace with fresh, cold water for cooking – or if you skipped the hot-soaking step, just rinse and add cold water. Place on stove and bring to a boil in a pot with a lid. Once boiling, reduce to a simmer, tilting the lid slightly to allow steam to escape, and leave to cook for up to an hour, or until tender.

Meal Maker (Soya Chunks) 65 Recipe

Soya chunks 65  is a quick and easy evening snack. Soya chunks 65 looks and tastes like chicken 65.Soya chunks also called as meal maker is a good source of protein for vegetarians. Soya Chunks are really a healthy way to include protein in your kids and your families diet.This soya chunks fry goes well as a side dish for both rice and chapathi.

Ingredients:

Soya chunks/Meal maker -  40-45
Yogurt  - 2 tbsp
Ginger & Garlic paste - 1 tbsp
Red chilli powder - 1 tsp
Coriander powder - 1 tsp
Turmeric powder - ¼ tsp
Cumin powder - ½ tsp
Garam Masala powder - ½ tsp
Black pepper powder - ¼ tsp
Red food color - One pinch [optional]
Corn flour -2 tbsp
Rice flour-1 tbsp
Salt- As needed
Oil-For deep frying
Curry leaves- 15 -20

Method:

1. In a pan boil water.  Once the water boils turn off the stove.  Add the soya chunks to it and keep it covered for 20 minutes.  
2. The soya chunks will double its size. Now drain the water, wash it with fresh water at least 2-3 times and squeeze the water completely.
3. Add yogurt, ginger & garlic paste, red chilli powder, coriander powder, turmeric powder, cumin powder, garam masala powder, black pepper powder, red food colour and salt to Soya Chunks and mix thoroughly. Keep it aside for 20 minutes.
4. Now add the corn flour, rice flour to the marinated soya chunks and mix really well.
5. Heat oil in a kadai, fry the soya chunks in medium flame. Fry them evenly on all sides until golden brown colour in small batches.  Drain them on paper towel.  Soya chunks 65 are ready to be enjoyed.
6. In the same oil fry the curry leaves until they are crispy. Sprinkle the fried curry leaves on Soya chunks 65 and serve them hot.

How to prepare Henna Paste

The henna will gives a perfect red shade for the hands and feet with extreme attractive look. In India especially one event will be laid for Henna applying most commonly known as ” Mehandi Night ” In this event bride, all the ladies associated to bride will apply henna colourfully for hands and feet. This ritual is a most popular and compulsory one in Indian Marriage. it is basic for ladies to apply henna to their fingernails and toenails and to their hands.

Ingredients

• henna leaves (dried)
• water
• coffee
• lemon oil
• clove oil and eucalyptus oil
• sugar syrup
• tamarind paste
• plastic spoon
• plastic wrap

METHOD

• The method will give mehndi to prepare 3,4 cones.
• Grind the dry henna leaves thoroughly to prepare powder
• Add 1/4 cup of fresh lemon juice to the powder
• Lemon is used to improve the colour in henna as part of chemical reaction.
• Add some coffee/tea decoction to make it fine paste.
• Mix the henna powder thoroughly without lumps.
• And also add 1 part of sugar syrup to 5 parts of henna , this often helps to give a smooth texture to henna and henna sticks properly without cracking by doing like this.
• And also add the oils like eucayptus/clove to it. Mix it well and fill it in a tight cover without reach of air , that is you can put it in the form of cone. Rest it for approximately 24 hours to give perfect colour. The Henna must be in a hot place , that is it must be in between 75 to 85 F Heat to produce a fine colour.

Yummy And Tasty Apple Halwa

Apple Halwa, tastes much similar to our famous and popular "Irutukadai Halwa " (Tirnunelveli Halwa / Wheat Halwa). The texture, color and taste are much similar to Tirunelveli Halwa.So, if you plan to surprise your family and friends with a yummy dessert, you should plan to make this delicious halwa.

Lets see how to make this yummy and tasty Apple Halwa

Preparation and Yield:

Preparation time 10 mins

Cooking Time 40 mins

Yield 200gms

Ingredients:

Apple 3

Sugar 1 Cup*

Cardamom Powder 1/4 teaspoon

Orange Food Color a Pinch

Ghee 2 tablespoon

Cashew nuts 5-6

Almonds 5

Method:

1. Wash and peel the apples and chop it into small cubes. Soak it in water to avoid decolouring. Add the apple pieces to the mixer and grind it to a nice and smooth paste
2. Heat a teaspoon of ghee in a pan and add broken cashews and almonds and fry till they are slightly golden brown color. Take these out and set it aside. To the pan, now add the ground apple pulp and saute it in ghee 
3. Keep stirring the apple pulp till the water is absorbed. Then add sugar to the pan. Adding sugar again dilutes the apple halwa. Keep stirring to avoid halwa getting burnt.
4. Add food color and mix well. Then add cardamom powder also and continue stirring the halwa
5. Add rest of the ghee and keep stirring, till the halwa becomes thick and starts to roll like a ball without sticking to the sides of the pan. Finally add roasted cashews and almonds and mix well. Switch off the flame and keep stirring the halwa for couple more minutes.
6. Mouth-watering Apple halwa is now ready to serve!

21 Benefits Of Amla For Skin, Hair And Health

Amla is known to provide a number of health benefits owing to the wide array of nutrients present in it.Amla juice is a healthy drink as it is a storehouse of vitamin C and other nutrients which provide an array of health and beauty benefits. Amla fruit is greatly renowned and amla juice is also used in Ayurvedic medicine.The benefits of amla are endless and the list can actually go on and on.

1. Amla helps to cure sore throat and cold. For this, mix 2 teaspoons of amla powder with 2 teaspoons of honey. Have it 3-4 times in a day for effective results.
2. A great source of vitamin C, consume raw amla daily instead of vitamin C supplements as it is not easily absorbed by the body.
3. Daily consumption of raw amla reduces constipation problem, as it rich in fibres and acts as a gentle laxative
4. Suffering from mouth ulcers frequently? Then amla juice is the best solution for your problem
5. reducing the swelling and joint pain of knees caused due to arthritis
6. relieve stress and therefore cure sleep disorders like insomnia.
7. Amla is very useful in improving eyesight
8. Amla helps in maintaining the proper functioning of liver and bladder, and get rid of toxins
9. Regulates Amla helps in maintaining the proper functioning of liver and bladder, and get rid of toxins
10. Amla helps in increasing your protein metabolism
11. Amla strengthens the lungs, the respiratory system and the central nervous system of your body
12. Daily consumption of an amla boosts your immunity due to its high concentration of vitamin C
13. Amla increases the haemoglobin level in blood, the RBC (red blood cells) count and purifies blood
14. Reduce LDL (bad cholesterol), VLDL and triglycerides level by over 40%
15. Increase the level of HDL (good cholesterol) significantly
16. Amla  helps cure infections, ulcers and reduces fever due to its anti bacterial, astringent and anti-inflammatory properties
17. Drinking amla juice early in the morning on an empty stomach is a natural tonic to prevent scurvy and jaundice
18. The “wonder fruit” is well known to cure diabetes naturally
19. Reduces ill Effects of Cigarette Smoke
20. Amla oil is being used since ancient times for hair growth and as a cure for hair loss.
21. Amla oil is also an effective treatment for lice and dandruff.

25 Benefits and Uses Of Aloe Vera For Skin, Hair And Health

Aloe is about 99% water, the remaining 1% is extremely powerful and it is thought this is because the close to 100 ingredients work extremely well together (synergistically). Aloe vera contains many minerals vital to the growth process and healthy function of all the body's systems. The ingredients in Aloe can be grouped into the following categories: Vitamins, Minerals, Sugars, Enzymes, Lignins, Amino Acids, Anthraquinones, Saponins, Fatty Acids, Salicylic Acid.

Aloe vera contains protein, calcium, magnesium, zinc, vitamins A and E and is naturally rich in:

Vitamin C which helps maintain tone of blood vessels and promotes good circulation and is essential to the health of the adrenal gland which supports our body in times of stress.

Amino acids which are chains of atoms constructing protein in our body.

Enzymes, which are the life-principle in every live, organic atom and molecule of natural raw food, rejuvenate aged tissues and promote healthy skin.

Germanium which is a mineral that some health authorities claim therapeutic benefits for: immunodeficiency, pain, cardiac disorders, circulatory disturbances and eye problems.

From all-around health elixirs to simple beauty aids, learn about the various ways to put your little plant to maximal use after splitting the leaves lengthwise down the middle.

1. Aloe Vera Prevents Under-Eye Dark Circles
2. Aloe Vera Helps in minimizing the swelling of the lips
3. Speed up hair growth by massaging aloe into the scalp, letting it sit for 30 minutes, and rinsing
4. Reduce hair dandruff by mixing aloe vera juice with coconut milk and wheat germ oil. Massage into scalp and rinse
5. Boil leaves in a pan of water and breathe in the vapor to alleviate asthma
6.  Drink to lower blood sugar levels—especially for diabetics
7. Strengthen gums and promote strong, healthy teeth by taking orally or use toothpaste with aloe vera ingredients
8. Aloe Vera tonic is wonderful for the female reproductive system. It helps to rejuvenate the uterus. It is very beneficial to drink aloe vera juice if you are experiencing painful menstrual cycle 
9. Aloe vera when taken internally aids in digestion and effectively cleanses the digestive system 
10. Drinking aloe vera juice regularly helps to detoxify the body which in turns improves daily bowel movements
11. Consuming aloe vera juice regularly boosts immune system and helps you to stay young and fit
12. The cooling effect of the plant helps to regenerate new cells and helps in rebuilding the damaged tissue
13. Aloe vera contains Vitamin C which helps to prevent colds, cough and flu
14. The dried gel of aloe vera is used to treat diabetes as it helps to lower blood sugar level by decreasing insulin resistance and also lowers the triglyceride levels in the liver and plasma.
15. Aloe vera helps to improve the blood quality naturally by decreasing the levels of cholesterol and triglyceride.Aloe vera keeps the blood fresh and rich in oxygen
16. Aloe vera juice also increases energy level and helps to maintain a healthy body weight
17. The anti-allergic property of aloe vera is useful in the treatment of various skin diseases like eczema, psoriasis, itchy skin and so on
18. They are helpful in curing blisters, insect bites and other allergic reactions as well
19. Treat burns from minor mishaps in the kitchen—from grease splatters or hot utensils.
20. Replace creams and lotions as a general moisturizer for dry skin. Aloe is fast absorbing
21. Prevent pesky pimples and treat acne
22. Make skin new again with an exfoliating, organic sugar scrub by mixing together two tbsp. of aloe vera, 2 tbsp. of organic brown sugar and 1 tsp. of organic lemon juice
23. For rougher patches mix together an organic salt skin scrub using two cups of sea salt, one cup of aloe vera, one cup of organic coconut oil and two tbsp. of local, organic honey
24. Brighten skin. Aloe can decrease pigmentation and dark spots
25. Remove eye makeup

*If you decide to take aloe vera orally, seek out commercial, certified organic juice. And as for both topical and oral applications, it's always recommended to consult your doctor beforehand

20 Ways to Reduce Fat

Prevention is always better than cure, so why not we change our eating habits or stick to the healthy food. Food brings changes in your body good or bad, according to your eating habits. Eating habits can make you and your body happier and healthier.If you exercise and eat for health and fitness you will end up looking and feeling great for the rest of your life. If you exercise and diet to look good you will eventually gain more weight and you will never be

fit

1. First thing in the morning drink 1 cup of warm water with lemon
2. Drink lots of water throughout the day and with all meals
3. Drink  green Tea (in morning: has natural caffeine) 
4. eliminate all juice (except natural pomegranate juice)
5. Drink only 1 cup  of coffee a day
6. Never ever eat sugar, this also means nothing white 
7. Eat whole foods (includes whole wheat pasta, whole wheat bread. Read labels, companies put white flour in and call it whole wheat)
8. Eat all the vegetables you want 
9. Do not eat anything after 8.30PM
10. Eat mostly lean protein & limit bad carbohydrates (absolutely no chips, popcorn, cookies, cake etc. no junk food)
11. Eat only 1 fruit a day, and before 12 noon. 
12. Do ½ hour to 45 minutes   walking on  every day
13. Do light weight training 3-5lbs for upper body on  every day
14. Eat the good fat (olive oil, fish oil, flax seed oil or seed)
15. Get 8 hours sleep 
16. Minimize stress to minimize stress hormones (and reduce abdominal fat)
17. Snack on a small amount of almonds (5 at a time) throughout the day (4 times a day maximum)
18. Read labels. Look for no or low sugar grams, no trans fat and only whole wheat.
19. Take a good quality multi vitamin/mineral a day
20. Eat tofu, Beans, and Legumes

Adai Breakfast Protein Rich recipes

Adai, an all-time favourite south indian snack that comprises a mix of different dals with rice, this recipe elevates the protein content of your meal to great heights! dals are good and inexpensive sources of protein. Cereals and pulses lack an amino acid each; hence, the combination of rice and dals improves the
protein quality of this dish

Soaking Time:  2 Hours

Preparation Time: 15 mins

Cooking Time: 20 mins

Makes 8 adais

Ingredients:

1/2 cup raw rice 

3 tbsp toovar  dal

3 tbsp chana dal 

3 tbsp urad dal 

5 to 6 dry whole red kashmiri chillies , broken into pieces

a pinch of asafoetida 

3 tbsp freshly grated coconut

1/4 cup grated carrot

5 tbsp finely chopped cabbage

1/2 cup finely chopped onions

5 tbsp finely chopped coriander 

6 to 8 curry leaves , finely chopped

1 green chilli , finely chopped

salt to taste

4 tsp oil for cooking

Method:

1. Clean, wash and soak the rice and dals in enough water separately for at least 2 hours.
2. Drain the rice and blend in a mixer to a coarse paste, adding little water.
3. Drain the dals, add the red chillies and asafoetida, mix well and blend in a mixer to a coarse paste adding a little water.
4. Combine the rice paste and dal paste in a bowl, add the coconut, carrots, cabbage, onions, curry leaves, green chillies and salt to the batter and mix well. Add a little water to make a thick batter.
5. Pour a ladleful of the batter on a hot tava (griddle), spread to make a 125 mm. (5”) diameter thick circle and cook using ½ tsp of oil till brown spots appear on both the sides.
6. Repeat with the remaining batter to make 7 more adais. Serve hot with coconut chutney.

URAD DAL KALI NUTRITIOUS FOOD RECIPE

People usually make this with black urad dal with skin as it is supposed to be more health.In Tamil nadu, our grannys used to give this for the teen age girls to make the bones strong.Its better to have urad dal in our regular diet to avoid all these problems .This is also a good choice of including urad dal in our daily diet.

INGREDIENTS:

URAD DAL – 4 TBSP

JAGGERY or PALM JAGGERY  – 4 TBSP

GINGELY OIL – 2 TBSP

CARDAMOM SEEDS – 2 NOS

WATER – AS NEEDED

METHOD:

In a kadai ,roast the urad dal till golden yellow. Powder it in a mixie adding cardamom seeds. Store it in an air tight container.

Now take 4 tbsp of urad dal powder in a bowl and mix  2 cups of water.

Cook the urad dal for 7-8 mins. It thickens . Stir well for sometime and make sure there are no lumps formed.

Now add the powdered jaggery and mix well . Keep the fire in low flame. Allow it to boil till the raw smell of jaggery emanates.

Add the gingely oil and stir well.U’ll get a glossy , sliding non sticky kali is ready to njoy ..

Delicious , healthy uluthankali is ready to eat !!

NOTE :

If u use palm jaggery instead of jaggery , dissolve in water and make a syrup. Strain and use.

7 Nutrient Dense Super Foods To Lower Blood Pressure

Blood pressure, also known as hypertension or arterial hypertension, is a chronic health disorder. The blood which flows through the arteries exerts a certain amount of pressure on the arterial walls. If this pressure exerted on the arterial walls by the blood rises rapidly and remains high over a period of time, it can lead to a medical condition called high blood pressure. An individual is said have high blood pressure if his / her systolic blood pressure reading is 140 or above and the diastolic blood pressure reading is 90 or above. Simple changes in lifestyle which includes eating food that are rich in specific types of nutrients can help individuals successfully

manage high blood pressure.

1.Tomatoes

Delicious ripe tomatoes is one the best super foods to fight high blood pressure. Tomatoes are a good source of potassium. In fact, 100 grams of red tomatoes contain nearly 237 mg of potassium.Potassium is a very significant mineral which helps to control high blood pressure by reducing the effects of sodium. Besides potassium tomatoes also contain a powerful antioxidant called lycopene. Medical research has shown that consuming lycopene rich foods like tomatoes can help to bring down blood pressure readings in the long run. Beta carotene and Vitamin E also found in tomatoes has been associated with improved blood pressure levels.

2.Bananas

One of the best ways to control high blood pressure is to focus on potassium rich foods. Just 100gms of banana contain a whopping 358 mg of potassium. This important electrolyte (potassium) can helpto bring down the sodium levels in the body, while regulating body fluid balance as also the heart function. Eating potassium rich foods like bananas can bring down systolic blood pressure reading by 3mmHg and the diastolic blood pressure readings by 2mmHg. Ideally, people who suffer from elevated blood pressure should consume one banana at least twice a day.

3.Garlic

Garlic is a hypertension fighting super food. Consuming garlic regularly can help to bring down systolic and diastolic blood pressure readings. Garlic is a natural blood thinner which helps todecrease the viscosity of the blood. Decreasing the viscous resistance of blood as it flows through the arteries can help to bring down blood pressure readings.Crushed garlic produces a potent compound called allicin. This powerful antibacterial and anti-fungal rich compound can significantly lower blood pressure reading. To decrease HBP (High Blood Pressure) readings, consume two pods of raw garlic first thing in the morning on an empty stomach. 

4.Salmon

Consuming fatty fish like wild salmon can help to bring down high blood pressure. Salmon is chock full of two kinds of heart healthy Omega-3 fatty acids, including EPA and DHA. These particularOmega-3 fatty acids EPA and DHA have long been associated lower blood pressure readings. EPA and DHA help to reduce blood pressure readings by decreasing inflammation and lowering triglyceride levels. Furthermore, salmon is also a rich source of potassium. Increasing our intake of potassium rich foods like salmon can help you to maintain healthy blood pressure readings.

5.Celery

Nibble on a celery stick to bring down high blood pressure levels. Celery has long been considered as an excellent natural remedy to bring down blood pressure readings. Celery contains a potent phyto-chemical known as 3-n-butyl phthalides which relaxes the smooth muscles that line the arterial walls. Relaxing the walls of the arteries can improve blood flow and reduce blood pressure levels. Furthermore, celery also contains a plant based antioxidant called apigenin and powerful omega-6 fatty acids which help to control blood pressure levels.The high potassium levels in celery (260mg per 100gms) can significantly reduce blood sodium levels. This in turn can normalize blood pressure levels.

6.Watermelon

Succulent watermelon is an important dietary tool in lowering HBP or High Blood Pressure. Watermelon contains a powerful amino acid called L-citrulline. This amino acid is converted into Larginine by the body. L-arginine helps to maintain healthy blood pressure readings. This juicy fruit also contains abundant amounts of a phyto-nutrient called lycopene. The powerful anti-oxidant and anti- inflammatory properties of lycopene can help to normalize blood pressure levels.

7.Unsalted Almonds

Eating just twenty five grams of almonds will provide you with nearly 176mg of potassium. Byincreasing the intake of potassium rich foods like almonds you can gradually bring down sodium levels in the body. Decreasing the sodium levels can help you to maintain healthy blood pressure levels. Almonds also contain high grade proteins and healthy monounsaturated fatty acids which help to reduce arterial inflammation. To make a significant change to your blood pressure readings, eat a fistful of unsalted almonds every day.

How to control your Cholesterol ?

Diet plays an important role in lowering your cholesterol. A few simple tweaks to your diet, along with exercise and other heart-healthy habits will help lower your cholesterol. Here are five ways that

can lower your cholesterol and protect your heart.

1.Oatmeal, oat bran and high-fibre foods.

Oatmeal contains soluble fibre, which reduces your low-density lipoprotein (LDL), the "bad," cholesterol. Soluble fibre is also found in such foods as kidney beans, apples, pears, barley, wholemeal bread, grains and prunes. Soluble fibre can

reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fibre a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fibre. If you add fruit, such as bananas, you'll add about 4 more grams of fibre.

2.Fish and omega-3 fatty acids.

Eating fatty fish can be heart healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil or omega-3 fatty acids reduce the risk of sudden death. The American Heart Association recommends eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in:

• Mackerel

• Lake trout

• Herring

• Sardines

• Albacore tuna

• Salmon

• Halibut

You should bake or grill the fish to avoid adding unhealthy fats. If you don't like fish, you can also get small amounts of omega-3 fatty acids from foods like ground flaxseed or canola oil. You can take an omega-3 or fish oil supplement to get some of the benefits, but you won't get other nutrients in fish, such as selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.

3.Walnuts, almonds and other nuts. 

Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren't salted or coated with sugar. All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of a sugary snack or using cheese, meat or croutons in your food, add a handful of walnuts or almonds.

4.Olive Oil. 

Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched. Try using about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get its heart-healthy benefits. To add olive oil to your diet, you can sauté vegetables in it, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Olive oil is high in calories, so don't eat more than the recommended amount. The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But keep in mind that "light" olive oils are usually more processed than extra-virgin or virgin olive oils and are lighter in colour, not fat or calories.

5.Foods with added plant sterols or stanols.

 Foods are now available that have been fortified with sterols or stanols substances found in plants that help block the absorption of cholesterol for example, Flora proactive products or Danone Danacol range. Margarines, orange juice and yogurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237-milliliter) servings of plant sterol-fortified orange juice a day. Plant sterols or stanols in fortified foods don't appear to affect levels of triglycerides or of high-density lipoprotein (HDL), the "good" cholesterol.