Fiber-rich fruits, vegetables, beans and oats all have proven cholesterol-fighting benefits. Studies have shown that fiber lowers cholesterol. It also makes you feel full, which can help control weight. Experts recommend eating 25 to 38 grams of fiber per day, depending on your gender and your age. The U.S. Food and Drug Administration (FDA) late oats makers make a “heart-healthy” claim on their products, because the ability of oats to total cholesterol and LDL-cholesterol lowering.

Fish are low in saturated fat and a high heart-healthy omega-3 fatty acids that help lower cholesterol. Experts recommend eating at least two servings of baked or grilled fish each week. Wild salmon is a top choice because it is so healthy, but other good fresh fish to consider are flounder, trout, tuna and halibut. Walnuts and flax seeds are a number of non-fish sources of omega-3 fatty acids. In September 2004, the FDA okayed a “heart healthy” claim for foods with omega-3 fatty acids.

Soy, like soymilk, soy burgers, tofu and edamame (whole soybeans) can lower your risk of heart disease when eaten as part of a low fat, low cholesterol diet, says the FDA. The advice is to eat 25 grams of soy protein per day, which is the equivalent of slightly more than three cups of soy milk.

Nuts, including almonds, walnuts, peanuts, pecans, macadamia and pistachio nuts help lower cholesterol. Experts believe this is due to the combination of polyunsaturated and monounsaturated fats they contain. In the weaving of nuts in your diet, keep in mind that they have calories.

Experts believe that polyunsaturated fats (such as nuts, seeds and safflower, sesame and corn oil) and monounsaturated fats (including avocados and canola, olive and peanut oils) may help in lowering your cholesterol if you do consumption instead of saturated fats. However, nutritionists recommend that all fats sparingly.

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“The natural antidepressants” are foods that improve your mood thanks to the substances they contain. Foods to improve mood are a natural choice, safe and nutritious to recharge our body energy.El such accelerated pace of life, stress makes it sometimes lack the encouragement, it is in a worse mood. In Living healthy natural antidepressants we will improve welfare.

Ham: A protein-rich food source of vitamin B12. Low levels of vitamin B12 are associated with depression. Other foods rich in vitamin B12, liver, red meat, milk and dairy products, fish, clams, oysters. As with folic acid, decreased levels of B12 have been linked to depression.

Omega-3. The Omega-3 fatty acids present in foods like tuna, sardines, mackerel, salmon, soybeans are ideal to lift the spirits. It has shown a clear relationship of low levels of Omega-3 and depression.

Dairy products in general and dairy type probiotics (as Actimell). Dairy products contain whey protein which is beneficial to improve mood and enhances memory. The milk prebiotics has live bacteria that are very important to maintain our defenses.

The plantain or banana are very beneficial to calm the tension. The banana is rich in vitamin B6 s involved in the processing of protein compounds in serotonin. Serotonin is a neurotransmitter, or substance our bodies make, serotonin is responsible for transmitting signals to the brain and nerves. Serotonin levels are vital to the mood. The banana also contains folic acid, vitamin C, magnesium and fiber plant. It’s a very full and healthy food a natural antidepressant. Eat bananas more often and enjoy all its benefits.

Take citrus: oranges, lemons, tangerines and grapefruit are good sources of vitamin C. When our body is in a state of stress, worry and anxiety that affects our defenses. The body is most vulnerable. In these cases we must increase the consumption of Vitamin C. Vitamin C deficiency is associated with more citrus depresivos.Tomar states in our diet acts as a natural antidepressant. Orange is a delicious fruit juice or taken as a whole, is rich in vitamin C, antioxidants, thiamine and folic acid.

Cocoa: Cocoa is the basis of chocolate. Some studies indicate that cocoa compounds increase levels of serotonin and endorphins. The chocolate increases the production of phenylethylamine, the same substance that is generated when you are “in love”.

The nuts are rich in vitamin E and selenium will help you elevate your mood. Other foods rich in selenium include swordfish or “emperor, tuna and whole grains

Caffeine taken in moderation (one, two cups coffee), has salutary effects on our mood. Caffeine activates the physical and mental functioning, keeping us “alert”. Excessive caffeine on the contrary it is beneficial or can cause headaches and palpitations.

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