Healthcare_blog

Vaginal Contraceptive Sponge. T he vaginal contraceptive sponge is soft and round,approximately 2 inches diameter, and made of a synthetic substance impregnated with a spermicide.Before intercourse,the sponge is moistened with water to activate the spermicide and inserted in to the vagina to cover the cervix.The spermicide halts sperm activity,and the sponge acts as a barrier to block sperm for entering a women's uterus.The sponge is for one time use only over a 24 hour period,and should never be reused or used during menstruation. Good Sides The sponge is easy to insert and may be inserted immediately prior to intercourse ; intercourse may be repeated within a 24-hour period .The sponge may protect against certain sexually transmitted diseases .It can be purchased without prescription and needs no fitting. Bad Sides The sponge can cause an allergic reaction which should disappear when the sponge is discontinued .Removal problems can occur; if the loop cannot be located,or

Ayurveda plays a huge role in anti-aging. Ayurvedic treatments are based  on natural laws and use herbs or other  materials from nature . When different  herbs are used for rejuvenation of cells  and tissues.They aid the healthy system function in the body along with detoxification . This helps slow down the process of aging

EVERYTHING YOU EVER WANTED TO KNOW ABOUT CALORIES, BUT DIDN'T KNOW WHERE TO LOOK. A calorie is a unit of energy that measures the amount of energy contributed by food to your body. A calorie is also understood as a measure of heat(energy) produced when food  is being processed during metabolism in the body. Good Calories v/s Bad calories Good calories are contributed by foods that give you energy as well as nutrition, eg, a big guava contains 100 calories, but it also stores minerals and vitamins. A small packet of potato chips , on the other hand, will give you 200 calories but no essential nutrients . Does gaining calories mean gaining weight ? Weight gain is determined  by the total number of calories consumed, as against the total number of calories burned / used for energy.In other words,if you consume more calories than you burn through  exercise or physical activity.your body stores these excess calories as fat,resulting in those extra unwanted kilos ! How do e

SKIN CARE Papaya  www.askvikass.in N o pill supplement can promise to be the elixir of youth.Yet many do appear to offer a relatively "natural " anti aging solution  - something beyond surgery or " soft option" clinical treatments such as botox and dermal filler injections. Vitamin C ,which helps build collagen,one of the skin's natural binding ingredients ,is almost a given in most beauty supplements . So are B vitamins to battle dry,flaky skin and Vitamin A for its proven role in skin repair.Iron,copper,protein,folic- acid and vitamin E also feature strongly.  Most beauty supplements also contain a selection of what are known as "actives." These, researchers have discovered,play a major role in diminishing the appearance of wrinkles and/or help to increase  the moisture  content  of skin.They include  alpha lipoic acid, coenzyme Q10, flax seed oil, green tea , soya , ginkgo biloba ,kinetin, copper peptides , chromium , selenium , magnesium ,

SKIN T he news gets even better for anyone who's thinking  about or id already eating to boost  general health,prevent problems down the track and feel fabulous .The same foods  you're slipping in to your diet to do all that also keep your skin at its beautiful best.A groundbreaking study carried out by researchers  at Australia's Monash University compared the skin of volunteers who had eaten distinct cuisines over many years .Those on a typical Mediterranean diet - one recognized as a key reason for the low rates of cardiovascular and circulation problems and the long  life expectancy among southern  European  people - easily had the best skin.They displayed fewer skin problems related to aging. The key ingredients in their diet ? Olive oil.A fresh and varied supply of colorful vegetables naturally high in minerals and antioxidants as well as vitamins A,B,C and E .Unrefined carbohydrates .Teas, High - fibure foods and oily fish. This study clearly  confirmed that good

What is a polyhouse ?  www.askvikass.in A poly house is a type of green house in which a protective shade of transparent ,ultraviolet polythene  is used to grow vegetables and other crops.Polyhouses are generally  semi-circular in shape but there are square and elongated ones too..First a basic framework using bamboo or iron roads is constructed  and then a polythene sheet is tightly  stretched over it to create  a poly house .Ply houses are generally built along the east-west  direction to make the maximum use of sunlight.The temperature,humidity and other factors that are essential  for a particular vegetable to grow  can be controlled in a polyhouse. For example ,in winter ,extra heat may be provided using solar panels .In summer ,the excess heat inside a poly house can be removed by circulating the air using exhaust fans ,coolers etc.Thus poly houses facilitate the growth of vegetables and fruits  at any of the year .Farmers can benefit by growing high-yield  off-season veg

1.What are the two options for searching on the Google home page ? 2. In Harry Potter, who was Merope's famous progeny ? 3. Pablo Picasso  is synonymous with which art movement ? 4. Nina,Pinta and Santa Maria  were which explore's ships ? 5. Sultan bin Addulaziz Al-Saud  who passed away  recently ,was the Crown Prince of which oil-rich country ? 6. What is Myrmecologist's field of interest? 7. Which evergreen number  starts thus : On a dark desert highway ,cool wind in my hair......" answers ; 1. Google search and i'm feeling lucky. 2. Lord Voldemort. 3. Cubism. 4. Christopher Columbus. 5. Saudi Arabia. 6. Ants. 7. 'Hotel California' by The Eagles.  www.askvikass.in

FOOD RECIPE This vegetarian soup brings together hot, sour,salty,bitter  and sweet tastes , in a fine balance. www.askvikass.in serves  4-6 , cooking time 1 hour Ingredients 250 gms mooli, cut to bite-sized pieces 250 gms cluster beans,chopped 4 slices dried fig 1/2 cup garlic 1/2 cup fresh dill leaves (sowa) 3 tbsp ginger,grated 4 cups vegetable stock. For garnish Juice of 1 lemon 2 tbsp toasted sesame oil (see box) 1/2 cup green onioms,finely sliced. Method Place all the ingredients in a pot and cover.Fill a larger pot with water,bring to a boil  and place the smaller pot in it.Cover and cook on a low flame until the vegetables  are tender.Leave covered until time to serve.Stir in sesame oil and lemon juice.Garnish with sliced green onions. To make toasted sesame oil, toast 500 gms sesame seeds in a pan and process in a blender  while still warm until oil is released .Leave in a jar  for a few hours and the oil will raise  to the top .The paste  can be used

SIMPLY QUIZZING 1 What do you  call a bear with a missing ear ?  2 How do you Keep cool at a celebrity concert ? 3 What cam make an  octopus laugh ? 4 What do you get   when you cross  a stream  and a brook ? Answers  1 . 'b'  2. Stand next to a  FAN 3. Ten Tickles (tentacles)! 4. Wet feet!

PICTURES OF KERALA STYLE FOODS ! Sadya  evening sweet snack. for breakfast seafood   tapioca  www.askvikass.in healthcare_blog@askvikass.in

Nutrition guide Vitamin B foods www.askvikass.in Vitamin B - Complex Thiamine or Vitamin B 1 food sources  Unmilled cereals ( wheat,rice,corn,oats etc) Pulses , Red meat  (pork,beef,veal goat etc Nuts (almonds, wall nuts,peanuts etc) fruits,vegetables and dairy products . Effects of deficiency  Weakness and tingling  sensation in hands and feet , nervousness. ( 20 to 50 mg). Riboflavine or Vitamin B2 food sources Found in most foods Effects of deficiency  Ulcers in mouth,burning sensation in the eyes ,scaliness of skin  (5 to 10 mg) Nicotinamide or Niacin  food sources Liver ,meat fish whole cereals pulses and ground nuts  Effects of deficiency  Diarrhoea,mental symptoms,ulcers in mouth, headache insomnia (100 to 300 mg ) Pyridoxine or Vitamin B6 food sources   Liver ,fish yeast,pulses and whole cereals   Effects of deficiency  Ulcers in mouth,nerve damage , convulsions and Anaemia  (50mg) Cyanoco balamine or Vitamin B12  food sources  Live

VITAMIN A deficiency most commonly affects the eyes , the clinical conditions being night blindness and dry eye .. These can be prevented  by diet containing  the foods rich in Vitamin A. These foods along with the quantity  of vitamin A  available in them are given in below . Source and microgram /100 Rich Sources  Shark liver oil - 10000 to 100000 Cod liver oil - 9000 to 16000 Liver of animals ( beef,pork,goat,veal etc)  6000 to 10000 Good sources  Butter - 720 to 12000 Ghee -600 to 700 Egg - 300 to 400 Carrot -325 to 650 Green leafy vegetables (Spinach , cabbage etc) - 325to2000 Mango ripe -375 to 750 Fair sources Banana- 20-30 Dairy products ( milk )- 50 to 60 Whole fish - 30 to 40

GET SMART ABOUT YOUR BODY WITH US ! 1. Eating 45g of cocoa- rich dark chocolate daily reduces fatigue in patients  suffering from chronic fatigue syndrome. 2 . People who are overweight  or obese are 50% more likely to develop  asthma than people  than people of normal weight  3 . Treatment within 24 hours of a TIA (or mini - stroke ) cuts the risk of a major stroke by 80 %.

HOME TIPS IF YOUR amateur filming  never quite  captures the magic of an event , try these tricks  : CREATE A STORY . If you are filmimg  a birthday party , talk to whomever made the cake or is  is providing  the entertainment. Don't rely only on what people say. Add your own narration as you shoot your movie. Choose the right light .  A voi d filming high-contrast situations , such as  people backlit by the sun  by the sun ,or low-contrast (a dinner party lit only by candles ). Shoot with both eyes open . Keep one eye on the screen  and the other  on the action - this will enable you to react quickly. Give up control. L end your camera  to a child, or suspend it in one place for half  an hour- you might  get some interesting footage.

food Ingredients  1 kg Mutton or beef mince, 2 slices bacon finely  chopped (optional), 3 carrots finely chopped, 2 large celery sticks with leaves finely chopped, 4 tb sps olive oil, 1 cup dry red wine, 3 cups basic tomato sauce, 1/2 cup water. Tomato puree 200 gms, and Salt and pepper to taste. wizardrecipes.com Simmer the bacon ,onions carrots and celery in olive oil for 15 minutes. Add the meat and brown thoroughly. Pour the wine and tomato sauce and simmer for an hour or till tender . Add some water if the sauce is too dry.Then simmer uncovered for another 15 minutes after adding the tomato puree . Season and serve with spaghetti. This sauce  can be frozen for up to 3 months. NOTE : Spaghetti can also be boiled ,oiled  and frozen for a month- thaw outside or in a microwave.

S auces are really matter if you want to enjoy an Italian meal. Tomato sauce is probably the most popular sauce for pasta dishes .This page describes how to make tomato sauce  - one that may use meat, while the other is truly vegetarian. The sauce can also from the base for many other Italian sauces. Basic Tomato Sauce . Ingredients: 5 packets of 200 gms Tomato Puree, 1/4 cup of olive oil  , 3 large onions thinly sliced, 1 tsp dried oregano 1/2 tsp dried basil, 2 tsps sugar(optional) 4 cloves garlic chopped and  Salt and pepper for taste. In a saucepan,pour the olive oil  and simmer with garlic and onions till tender, about 15 minutes ,stirring frequently . Add tomato puree ,herbs and seasoning. Simmer uncovered  till thick,stirring often to avoid sticking and burning .Meatballs can be added to the sauce if desired. Sauce can be frozen for 3 months. Note : For a pure vegetarian sauce slice 500 gms button mushrooms and add salt in a little olive oil. When the water evapora

FOOD To make Bechamel sauce. M elt the butter over medium heat and add the flour .Cook for 2 minutes stirring constantly .Re move pan from heat and add warmed milk stirring  constantly. Cook further till thickened, add seasoning and nutmeg. Keep aside. Grease a baking dish and cover the bottom with a thin layer of meat  sauce and then a thin layer to bechamel sauce . Cover this with  a layer of lasagne sheets . Keep repeating the layers ending with the bechamel sauce ,till all the ingredients  are used up. Sprinkle the cheese on the top and bake for 35-40 minutes or till golden brown.Keep aside for 10 minutes before cutting. NOTE : The Bechamel sauce can be refrigerated for 2 days and the cooked flour(before adding the milk) can be frozen for up to 3 months. CIAO! An Italian meal will frequently end either with cheese(gorgon-zola,provolone,belpaese, herbed mozzarella)or fruit followed by strong espresso coffee.

Food Legend holds that Marco Polo,the 14th century traveller, brought pasta from China to Italy .But pasta can be traced to sicily in the middle ages .When the island was under Arab domination .Pasta really become popular after 1840 when it started to be manufactured on an industrial scale although it had been a staple in parts of Italy ,particularly Naples and Rome. T o ensure a quality cooked product,always buy pasta with the words 'durum' or 'semolina' on the package .Durum is an amber colored high-protein  hard wheat,semolina is the coarsely ground endosperm  of durum.This hard wheat produces a chewy ,slightly nutty flavoured pasta,It is loved by Italians ,for whom the product MUST BE SERVED slightly under cooked ,a condition known as al dente or firm to the tooth.A great deal of water must be put in a large pot and generously salted.The water must be kept constantly simmering - add a few table spoons of oil to prevent the water from boiling over.And as soon a

Here's why walking is such an anti-aging elixir D URING your 20s, it seems that you can eat what you please and be as sedentary as a mountain with nary an ill effect.Once you hit your 30s though, the use-it-or-lose-it rule becomes urgent .If you continue your 20-something merrymaking,you turn into a blob.Keep at it until 40 or 50,and you will be a grumpy blob at high risk for a smorgasbord of nasty diseases . Luckily there's a way to stay in shape after 30:walking ."It's practical,and you can fit into your every day routine,"says Mark Pereira,an American epidemiology researcher .Although walking is beneficial at any age ,particularly sensible for women in their 30s,40s and 50s.One reason:: it's easy to start-and stick to-a walking programme.Moreover,it's easy on on the joints."The impact is reduced  by at least a third compared to running,"says David K. Brennan ,a professor  of physical medicine and rehabilitation .Walking also protects  wome

Enough about fish - c an you just take a pill ? Yes ,but buyer,beware .Fish oil capsules are an efficient way to get seafood's crucial omega-3s ,known as DHA and EPA,and tests have shown that they are typically free of mercury ."Taking one standard fish oil supplement  triples the typical intake of omega- 3 s,"says US scientist William  Harris,an authority on fish oil .But other sorts of omega-3 supplements  won't do the same job .Flax oil pills ,for instance ,contain a different omega-3 fatty acid , ALA ,which isn't as effective .Don't rely too heavily on foods with added  omega-3s either.Experts say it takes about 170 mg of DHA and EPA a week to start to see benefits (doctors may suggest larger amount for patients with heart diseases or other ills),and foods with an omega booster won't get an omega booster won't get you close.The independent testing system group consumer-lab.com,for instance found that Tropicana Pure Premium Healthy Heart with omeg

N ot everything with fins and tail will give you the same benefits -or,for that matter ,expose you to the same amount of mercury or other contaminants .Here,two lists that will help you make your picks. High in OMEGA-3s These fish are some of the best at protecting your heart. Bass Herring Mackerel Oysters Sablefish Salmon Trout (freshwater) Tuna (canned white) PomfretFish_g LOW IN MERCURY These tend to have particularly low levels of themetal. Anchovies Catfish Clam Crab Haddock Hake Herring Mackerel Salmon Sardines Shrimp Tilapia Trout (freshwater) Whitefish

Brazilian Seafood  Stew A re you daunted by the thought of cooking seafood? (It gets dry! It smells fishy!) Or did a fish fillet in some childhood  cafeteria  leave a bad taste in your mouth?Here,the most common objections to seafood and easy ways around them. I DON'T LIKE THE TASTE. This is the top reason for avoiding seafood.But the real problem may be that you have been eating fish that doesn't suit your palate .If you don't like strong fish flavour  like mackerel,try seerfish which is mild .Want a meatier taste? Try tuna ,the steak of the sea.The same principles apply if you are bored with your regular choices ,says chef Rick,coauthor of Fish without a Doubt. COOKING FISH IS TOO DIFFICULT. Not if you can boil water:Steaming  is an easy method that makes it practically impossible to overcook fish,Rick says.He prefers using a bamboo steamer basket because it gets saturated with the steaming liquid - you can steam with stock or broth,as well as water -leaving th

Healthy Life T HE LEGACY of teenage smoking can linger long after the smoke has cleared .Examining pulmonary tissue from 163 lung-cancer patients , researchers found that that after adjusting for variables such as current smoking status and number of cigarettes smoked,people with the worst DNA damage weren't necessarily those who'd smoked the longest but those who began smoking at the youngest age. Q uitting allows the body the body to make genetic repairs that may prevent cellular mutations .Smoking while the lungs are still developing appears to permanently hamper normal cell repair .If you smoked in your immortal years ,let your doctor know.And report any chest or lung troubles as soon as as the occur.

Home Tips. D on't let household injuries lead you to the hospital .Follow these guidelines to minimize the risks of domestic DIY or garden work . . Lock away chemicals such as pesticides and store tools safely.Fold a piece of card board over the edge of all sharp blades. . Be honest about what you can lift.Test the load and get help if it is too heavy .Buy a lightweight trolley - it is great for moving larger objects round the home or garden. . Before mowing a lawn ,pick up bits of debris from the lawn to prevent them getting caught in the blades.Never try to clear a blockage when the motor is running . . Don't use faulty equipment.Check power tools before each use.Look for bare copper wires,broken plugs and crushed cables. . Install a residual current device to prevent shocks .It stops current flow as soon as as there's a short-circuit. www.farmblog.net special thanks to Mr. Ian Coday   http://farmblog.net/

T he restaurant where i took my two sons for a meal was crowded with fans watching  a sporting event on television .The harried waitress took our order ,but more than a half-hour passed with no sign of her return.I was trying to keep my kids from becoming restless,when suddenly  shouts of victory came from the bar. "Hey" commented my 11- year-old,"it sounds  like some one just got their food".                                                                                                                                                                                                       - priscilla cross

Every culture has its own special folk medicines sageleafs In TRINIDAD people soothe itchy skin with an oatmeal paste.Ukrainian families use chamomile for insomnia.Jamaicans use pain relief medications that grow wild in their gardens .Here's an electric mix of home remedies that doctors from around the world say may reduce symptoms and give comfort for what ails you. Aches and Pains Dr Bud Rickhi ,a Trinidadian- born associate professor of medicine at the University of Calgary,Canada,and director of the research Centre for Alternative Medicine,says devil's claw,a herb with claw-shaped  leaves that grows in Africa,fends off joint pain."Village healers know how powerful it is",he says .And so do those suffering from rheumatism and arthritis ,according to medical herbalist Christopher Robbins ,author of  The Household Herbal:A Complete Practical Guide to plants That Heal. Recent British and Germen studies show the herb reduces pain and inflammation in the joint

Spicy food \,,/ How to make : Ingredients 1 tsp ginger juice. Half kg boneless chicken breast. 2 tsp soya sauce 2 tsp lime juice 2 tsp sesame oil 1 level tsp corn flour. C ut the chicken in long strips and marinate with a mixture  of soya sauce ,lime source and sesame oil,ginger juice and corn flour for an hour .Then thread on bamboo skewers. Cook the chicken under a preheated grill for 4-5minutes on each side and keep basting with the marinade.Serve with the peanut sauce immediately. Note:The bamboo skewers should be soaked in water overnight to prevent burning during grilling.This sauce cannot be frozen. PEANUT  Sauce You need: 100 gms roasted  peanuts,3 spring onions chopped ,1 cup water ,2 tbsp honey.1 tbsp light soya sauce ,4 cloves garlic,salt to taste,one tsp red curry  paste,2 tbsp coconut cream .Combine all ingredients  except coconut cream in a blender  and blend till smooth .Put in a pan and cook over medium heat for 3-4 minutes or till the sauce thicke

PURGE THE POISONS ! L ike your car or household appliances ,your body works best when kept clean.. The following pollutants are particularly bad for your heart ; Tobacco . Innumerable deaths from  cardiovascular diseases are linked to smoking .Its effects include damaging the lining of your arteries,and carbon monoxide replacing oxygen in red blood  cells so your heart has to beat faster  to keep your body going .Quit ,and a year later your risk your risk of tobacco-related heart diseases will have halved.In 15 years ,it will be the same as for someone who's never smoked. Noise  A study carried out in 32 Germen  hospitals found that environmental noise increased heart-attack risk by three-quarters in women and 45 per cent in Men.Try earplugs or heavy curtains to reduce annoying  external din. Respiratory infections . Serve  problems ,such as flu ,more than double the risk of heart attack or stroke(probably by causing blood vessel inflammation) ,according to an analysis  of t

A  good laugh and a long sleep are the best cures in the doctor's b ook. A priest, a minister and a rabbi want to see who's best at his j ob. s o they go into the woods ,find a bear,and try to convert it.Later they get together .The priest begins :" W hen i found the bear ,I read to him from the C atechism and sprinkled him with holy water .Next week is his First communication" " I found a b ear by the stream ,"says the minister ,"and preached God's Holy Word .The bear was so m esmerized that he let me baptize him." T hey both look down at the rabbi,who is in a body cast."Looking back,"he says , may be i shouldn't have started with t h e circumcision. Joke from U S A 

The Natural Thirst Quenchers For Summer ! Buttermilk Buttermilk can give you a boost .Don't make "buttermilk"by just adding some water to curd .Its important that all the butter  in the curd is churned out completely to get buttermilk Melons Eat watermelons and muskmelons .They have the high water content and some fibure ,which promotes easy digestion ,helps eliminate waste and replenish body minerals . Tender coconut water In my opinion , This is the best  thirst after water. It gives energy and helps restore the minerals that we lose while  sweating . Citrus fruits  Like lemons, mosambi and oranges are usually  mixed with water  to make juice, Don't add sugar ,saccharin or glucose to them .Sweeten with honey or jaggery  instead .These  fruits are also excellent source of vitamin C. Gulkand (rose-petal preserve) It is an excellent  body coolant,have a spoonful directly ,or mix it in milk or spread in on bread .  Lassy and Yogurt is also good drinks f

Regular exercise brings down blood pressure, makes heart pumping more efficient and reduces insulin resistance ,which can lead to heart attack  and stroke.Even little can mean a lot .Ten minutes` dancing a day, for instance ,can burn off about a quarter kilo in weight a month. The following activities can increase your daily exercise time by 40 minutes or more while barely changing your routine : 1. take at least two flights of stairs for up to three kilos of annual weight loss  2.  Fidget.It burns 350 calories a day. 3. Have meetings standing up or walk around when on the phone. 4. Keep your hands busy by,say,knitting while watching TV. 5. Stand up,stretch your arms to the ceiling and rise up and down on your toes ten times once every hour while working at your desk. H ealth experts say you should walk from 10,000-12000 steps a day (up to two hour's worth at normal speed).That sounds a lot, but even very sedentary people walk 3000 steps and other activities can count towards y

R estaurant food often comes in big ,fat and sugar laden portions .Value for money,you  might think ,but; # Have a snack ,such as fruit ,an hour before the meal so you don't overeat. # Avoid the bread basket.It can represent  550 calories of refined carbohydrates and saturated fat.And some breads are fatty. # Ask for sauces and dressing separately so they dont smother your food. # Order two starters  instead of a large main course-one protein based ,the vegetable .Share main courses with a family member or friend accompanying you. # Avoid "au jus" sauces.They are made of meat juices - ie ,mainly melted fat. www.askvikass.in Take supplements You shouldn't rely on pills to meet your nutritional needs but a daily multivitamin can fill in,if there gaps in your diet .Make sure it has 100 percent of the recommended dietary allowance of the B vitamins 1,2,3,6 and 12 , folic acid and vitamins C,D and E to cut in inflammation and homocysteine levels !

Eat Whole ,not processed, Food ! P roceed foods are designed for long shelf lives,and are loaded with sugar  and bad fats,plus three-quarters of our daily salt intake(too much has been linked with a high blood pressure ).Proceeding food often entails stripping natural foods down to their components before creating the final product,and nutrients that protect your heart,such as soluble fibre (its cut the cholesterol) ,antioxidants and good fats,can be left behind . Watch your portions However well you eat ,you have to avoid consuming too much-excess fat,particularly around the tummy ,is released into the blood system as artery-clogging fatty acids.Portion sizes of ready meals and takeaways have increased dramatically in the past 20 years as we have got used to eating more than we need. Use smaller plates to cut your intake by up to 25 percent .Don't eat too quickly -one study found that this doubles your risk of  being overweight ,perhaps because the body doesn't have tim

A nutritious diet needn't  be restrictive ,costly or time-consuming if you follow a few simple rules . 1. Stick to five groups proteins Nuts and fish, particularly cold-water  ocean species,are rich in omega -3 fatty acids that keep heart rhythm steady and discourage blood clotting. Research has found that just two servings of oily fish(avoid frying)a week can reduce your heart - attack risk by a third .Eat white meat , beans and eggs -regularly .For vegetarians ,there are fewer sources of omega -3 fatty acids , but walnuts ,lentils and flex  seeds are good options . Good Fats O live oil, soya oil ,nuts and peanut butter are full of monounsaturated  fat that ,unlike the hydrogenated fats of many bakery products  ,margarines and other processed foods,increase good high-density lipoprotein cholesterol levels and cut the bad low-density lipoprotein levels Fruit and vegetables These are rich in  cholesterol -lowering phytosterols, antioxidants ,and other ingredient