Chia Seeds – Benefits

Chia seeds are one of the healthiest food on the planet as they are loaded with an ample amount of nutrients of all types which carry a huge number of health benefits for people of all ages. The chia seeds health benefits are so remarkable that the food companies are using this essential ingredient in almost all food products that you add in your shopping cart such as puddings, bread, drinks, bar, etc.

Apart from this, it is rich in antioxidants, fiber, iron, and calcium which are some essential nutrients needed for the overall health improvement as well as for the maintenance of your vital organs in the body.

Manage Blood Sugar Level

The high Blood sugar level is nowadays a common health problem and overweight or obese people are a greater victim of this health issue. It can simply turn to type 2 diabetes if necessary steps are not taken on time.

However, the good news is that you can easily manage this condition with some healthy lifestyle changes such as healthy diet intake and regular workout routine. If you are looking for healthy food that can manage your sugar level then you must try chia seeds in your breakfast meal.

Chia seeds are most soluble fiber which you easily understand if you wet some chia seeds and see the changes in its texture which turns in to gel. Hence it stays in your stomach for longer duration making the digestion process slower, feeds good bacteria and bulks up stool which all together develops the feeling of satiety.

Rich in Vital Nutrients

Chia seeds are the powerhouse of nutrients which are all essential for the improvement of your overall health. The best part of chia seeds is that its one-ounce content contains a very lesser amount of calories with a comparison to other foods, which makes it an ideal food for people with different health conditions like obese, heart disease, type 2 diabetes, etc

Improves Brain Health

The essential nutrients exiting in chia seeds are also vital for your brain health. This omega 3 fatty acids rich food plays a vital role in improving the functionality of your brain cells.

As per the health specialists, a single serving of one ounce chia seeds remains loaded with 5 grams of omega 3 fatty acids which you can hardly get through any other food sources. Moreover, the advantage of eating chia seeds over other omega 3 rich foods such as salmon, flaxseeds, etc is that you don’t need to cook or grind chia seeds for its consumption.

Simply its raw form consumption is enough to boost your brain health which is one of the most vital organs of your body that controls the overall functionality of other organs.

White Rice, Brown Rice Or Red Rice: Which One is the Healthiest?

White rice is primarily starch. Due to processing, it falls short on some essential nutrients like thiamine, also known as B1 as well other B Vitamins. Consuming un-enriched white rice can lead to a condition called beriberi, which occurs due to thiamine deficiency. White rice is also treated with additives that can – in certain cases – harm human body and trigger metabolic disorders like diabetes, obesity and so on.

Why brown and red rice?

The red variety gets its rich color from an antioxidant called anthocyanins, which are also found in deep purple or reddish fruits and vegetables. The compound is believed to have properties that can reduce inflammation, allergy, prevent risks of cancer and help in weight management. The manganese present in both varieties helps in strengthening metabolism, while magnesium helps in migraine, lowers blood pressure  as well as risks of heart attacks Along with calcium, magnesium helps in maintaining healthy bones and teeth, and prevents risks of arthritis and osteoporosis.

The forbidden rice

Once known as a food served only to the royals in ancient China, the consumption of black rice was forbidden by the masses. The surge in food trends revolving around healthier options like brown rice, quinoa or sunflower seeds has finally given way to unravel this superfood. Shiny black grains of rice when cooked turn purple that not only is a treat to eyes but also to the taste buds.

This variety beats the nutritional benefits of brown and red rice combined. Rich in fibre, it comes loaded with antioxidants, phytonutrients, phytochemicals, Vitamin E, protein, iron, and other nutrients. It is believed to be beneficial for the liver, kidney and stomach. It has high content of anthocyanins, which help in preventing risks of cancer. Its low sugar and glycemic content makes it an extremely desirable dietary option for heart patients, diabetics as well as for those with high blood pressure. brown and red rice combined

With over 40,000 different varieties of rice cultivated and consumed all across the globe, depriving yourself of the simple pleasure of digging into a bowl is unfair. A healthy lifestyle is all about striking a balance between good food and nutrition. Identifying what’s nutritious for your health and giving it an interesting, flavourful spin is the remedy.

Acute Kidney Failure

Overview

Acute kidney failure occurs when your kidneys suddenly become unable to filter waste products from your blood. When your kidneys lose their filtering ability, dangerous levels of wastes may accumulate, and your blood’s chemical makeup may get out of balance.

Acute kidney failure — also called acute renal failure or acute kidney injury — develops rapidly, usually in less than a few days. Acute kidney failure is most common in people who are already hospitalized, particularly in critically ill people who need intensive care.

Acute kidney failure can be fatal and requires intensive treatment. However, acute kidney failure may be reversible. If you’re otherwise in good health, you may recover normal or nearly normal kidney function.

Symptoms

Signs and symptoms of acute kidney failure may include:

  • Decreased urine output, although occasionally urine output remains normal
  • Fluid retention, causing swelling in your legs, ankles or feet
  • Shortness of breath
  • Fatigue
  • Confusion
  • Nausea
  • Weakness
  • Irregular heartbeat
  • Chest pain or pressure
  • Seizures or coma in severe cases

Causes

Acute kidney failure can occur when:

  • You have a condition that slows blood flow to your kidneys
  • You experience direct damage to your kidneys
  • Your kidneys’ urine drainage tubes (ureters) become blocked and wastes can’t leave your body through your urine

Impaired blood flow to the kidneys

Diseases and conditions that may slow blood flow to the kidneys and lead to kidney injury include:

  • Blood or fluid loss
  • Blood pressure medications
  • Heart attack
  • Heart disease
  • Infection
  • Liver failure
  • Use of aspirin, ibuprofen (Advil, Motrin IB, others), naproxen sodium (Aleve, others) or related drugs
  • Severe allergic reaction (anaphylaxis)
  • Severe burns
  • Severe dehydration

Risk factors

Acute kidney failure almost always occurs in connection with another medical condition or event. Conditions that can increase your risk of acute kidney failure include:

  • Being hospitalized, especially for a serious condition that requires intensive care
  • Advanced age
  • Blockages in the blood vessels in your arms or legs (peripheral artery disease)
  • Diabetes
  • High blood pressure
  • Heart failure
  • Kidney diseases
  • Liver diseases
  • Certain cancers and their treatments

Prevention

Acute kidney failure is often difficult to predict or prevent. But you may reduce your risk by taking care of your kidneys. Try to:

  • Pay attention to labels when taking over-the-counter (OTC) pain medications. Follow the instructions for OTC pain medications, such as aspirin, acetaminophen (Tylenol, others), ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve, others). Taking too much of these medications may increase your risk of kidney injury. This is especially true if you have pre-existing kidney disease, diabetes or high blood pressure.
  • Work with your doctor to manage kidney and other chronic conditions. If you have kidney disease or another condition that increases your risk of acute kidney failure, such as diabetes or high blood pressure, stay on track with treatment goals and follow your doctor’s recommendations to manage your condition.
  • Make a healthy lifestyle a priority. Be active; eat a sensible, balanced diet; and drink alcohol only in moderation — if at all.

Menopause

  • Menopause is defined as the absence of menstrual periods for 12 months. It is the time in a woman’s life when the function of the ovaries ceases.
  • The process of Menopause does not occur overnight, but rather is a gradual process. This so-called perimenopausal transition period is a different experience for each woman.
  • The average age of menopause is 51 years old, but menopause may occur as early as the 30s or as late as the 60s. There is no reliable lab test to predict when a woman will experience menopause.
  • The age at which a woman starts having menstrual periods is not related to the age of menopause onset.

Menopause Symptoms

Menopause is the time in a woman’s life at which she can no longer reproduce. Symptoms of perimenopause, menopause, and postmenopause vary greatly from woman to woman. However, common symptoms of menopause include

  • Hot flashes
  • Mood changes
  • Fatigue
  • Stress
  • Tiredness
  • Vaginal dryness and itching
A raph chart shows the phases or stages of menopause.

At what age does a woman typically reach menopause?

The average age of menopause is 51 years old. However, there is no way to predict when an individual woman will have menopause or begin having symptoms suggestive of menopause. The age at which a woman starts having menstrual periods is also not related to the age of menopause onset. Most women reach menopause between the ages of 45 and 55, but menopause may occur as earlier as ages 30s or 40s, or may not occur until a woman reaches her 60s. As a rough “rule of thumb,” women tend to undergo menopause at an age similar to that of their mothers.

Symptoms and signs related to the menopausal transition such as irregularities in the menstrual cycle, can begin up to 10 years prior to the last menstrual period.

How long does menopause last?

Menopause is a single point in time and not a process; it is the time point in at which a woman’s last period ends. Of course, a woman will not know when that time point has occurred until she has been 12 consecutive months without a period. The symptoms of menopause, on the other hand, may begin years before the actual menopause occurs and may persist for some years afterward as well.

Best Vegetarian Salad

 Once upon a time, vegetarian salads were described as just lettuce and tomatoes, with some commenting ‘who orders that?’ But thanks to a few chefs and other food enthusiasts, vegetarian salads started to probe both our appetite and imagination, with veggies going from being a supporting act to the main event.  Ricotta, Mushrooms, feta sun-dried tomatoes, bell peppers, parsley, tarragon and garlic – these ingredients can be used to make a number of stellar dishes. You can also dress them up real nice. Yogurt-based dressings, balsamic vinegar, cold-pressed oils, cherry  vinegar , herbs and warm spices: you can literally pick anything under the sun.Before we get to some of the smashing  vegetarian salad recipes we were talking about, we’ve got a few exciting tips for you that’ll help you build an all-rounder salad that’s not just a 10 on 10 in terms of taste, but brimming with all kinds of essential nutrients and minerals.

1. Go Green – Build a strong foundation before you get to the finer details. So pick lettuce, beans, broccoli and other greens as they’ll fare as the most important and healthiest part of your salad. Why go green? Because green foods are a great source of phytonutrients. They help you regulate blood sugar during the day and are packed with fiber and water.

2. Time for Fiber – Lentils and legumes,flax seeds, chia seeds and hemp seeds are all rich in fiber and work well in salads. High fiber foods take longer to digest so they keep you full for longer. Fiber also helps with weight-loss and maintains smooth function of the gastric system.

3. Eat More Protein – You can get protein  in your diet without having to chow down chicken or fish. Quinoa, buckwheat soy/tofu cottage cheese : these are all some great options that go well in a salad and in fact compliment all the other seasonal produce you plan to use. Protein helps reduce the risk of cardiovascular diseases and lowers blood pressure.  

4. A Handful of Nuts – Nuts  lend a great texture to salads. Try almonds, walnuts, pistachio, pine nuts  and pecans: all of them work well. Nuts are also a powerhouse of energy, full of natural fibre, proteins, minerals and even unsaturated fats.

5. What’s in Season? Pick the best of what’s in season for it will be fresh and flavorful. It’ll also be lighter on your budget. This means that pick up bright bell peppers, pumpkins, zucchini,mangoes, melons in the summers and cauliflower, peas and the like in the winter.

Ayurveda treatments

What is Ayurveda

Ayurveda is an ancient knowledge cultivated by the sages of India. It has been developed from various treatises and manuscripts and has made its way to becoming one of the ancient most but modern health care techniques. ‘Ayur’ means life and ‘Veda’ means science. Thus, the term Ayurveda means ‘science of life’. The theories and notions of Ayurveda have been practiced since the past 5000 years. It recommends methods for appropriate living and longevity. It includes instructions to maintain good health as well as dealing with illness through yoga, treatments, herbal medicines, correct diet and lifestyle changes.

The Ayurvedic Treatment Philosophy

According to Ayurveda it is possible for you to live a long and healthy life through intelligent co-ordination of your body (sharira), mind (mana), senses (indriya) and soul (atma).

Ayurvedic science revolves around the five elements (panchmahabhoot) i.e. earth (prithvi), water (jal), fire (agni), air (vayu), ether (aakash) that goes into the making of the three physical energies – Vata, Pitta, Kapha  and the three mental energies – Satwa, Rajas and Tamas which inturn determines the constitution (prakriti). Ayurveda thus offers a unique blend of science and philosophy that balances the physical, mental, emotional and spiritual components necessary for holistic health.

Science of Ayurveda

Ayurveda is not just an Ancient Indian Medical system, but a complete guide to healthy living. It has been around for several thousands of years and has stood through the test of time. Ayurvedic physicians were doing surgeries and other complex medical procedures long back– while in modern science its  a very recent phenomenon. The vedic philosophy believes that the entire universe is one – whether it is human beings, animals, plans or non-animate objects. Hence, there is interdependence on each other. Ayurveda believes in creating hamony of the human body-mind-soul with the surrounding and nature. Hence, the focus of Ayuveda extends far beyond healing physical ailments but to mental and spiritual realms of helping a person attain the highest self realistion.

Body types as per Ayurveda

Ayurveda believes that each individual has its own unique body constitution like the thumbprint. It is a blend of three body types that include mental, physical and emotional aspects. These are known as doshas in Ayurvedic scriptures. These Doshas are further classified as Vata, Pitta, and Kapha.

Vata represents space and air. It governs all physiological movements like breathing, talking, circulation, assimilation of food, urination, menstruation etc. People who possess this dosha have fast body movement and quick thought process. Vata dosha gives force to the other two Doshas.

Pitta represents fire and water. It is the biological energy that functions through organic acids, hormones, enzymes, and bile. Physiologically, Pitta controls aggression, joy, willpower and mental perception.

Kapha represents water and earth. An individual dominated by this dosha is ruled by emotions like love, greed, patience, forgiveness, and attachment. It is this dosha that provides the body its physical form and structure.

Ayurvedic herbs

Ayurvedic herbs are extracted from different parts of the plant – leaves, nuts, seeds, bark, roots and so on. There are thousands of such herbs and their combinations which are available as medicines. The method of processing & extraction also varies greatly – while some are extracted by boiling in water, some are used to make herbal wines and others are used directly for ingestion. Combination of herbs which are described in Ayurvedic scriptures are called “classical medicines” while those which have been formulated by pharmaceutical companies are called “proprietary medicines”. It is advisable to consult an Ayurvedic Doctor before starring any medication

Ayurvedic Diet

Ayurvedic diet is prescribed as per the prakruti (body constitution) and vikruti (imbalance in the body) of a person. Hence, Ayurvedic diet recommendations vary from person to person. Some examples of Ayurvedic diet are given below

Vata Prakriti:
Food to Have: Favour foods that are warm, heavy, and oily.
Food to Avoid: Cold, dry, spicy, bitter, astringent etc

Pitta Prakriti:
Food to Have: Foods that are cool, refreshing and liquid. Vegetables and fresh organic fruits.
Food to Avoid: Spicy, salty or sour foods.

Kapha Prakriti:
Food to Have: Foods that are spicy, bitter, and astringent.
Food to Avoid: Sweet, salty, and sour.

Boosting Immunity

Highlights

  • In monsoon, we are more susceptible to cold, flu and digestive issues
  • Boost your immunity this monsoon with these desi herbal teas
  • Slay germs and keep yourself disease-free this monsoon.Boosting Immunity

3 Immunity Boosting Teas To Stay Healthy This Monsoon

Honey Lemon Ginger Tea

Honey, lemon and ginger are all known to be brimming with a plethora of health-promoting properties. Honey is full of antioxidants and antibacterial properties that help boost our digestive system and immunity. Honey also helps soothe a sore throat. Lemon, on the other hand, is a good source of Vitamin C, which is known as an excellent immunity booster. Ginger helps slay germs and alleviate the symptoms of an upset stomach.

Detox Haldi Tea

Haldi is one of the most powerful Indian spices and can be consumed in all the seasons. This haldi tea is an ideal combination of antioxidants and other anti-inflammatory ingredients like ginger. As the name suggests, this tea helps detox your body and boosts your immunity. Addition of ginger (adrak) doubles the anti-inflammatory results, keeping tummy woes at bay.

Masala Chai

Come monsoon, and masala chai becomes everyone’s favourite. Sipping piping hot masala tea while watching the raindrops fall pitter-patter, is what we all imagine our monsoon days to be like, right? Other than its amazing flavour, masala tea is a perfect blend of Indian spices like cloves, cardamom, cinnamon and star anise – all of these are known to boost our overall health.

Heart disease in women: Understand symptoms and risk factors

All women face the threat of heart disease. Knowing the symptoms and risks unique to women, as well as eating a heart-healthy diet and exercising, can help protect you.

Heart disease is often thought to be more of a problem for men. However, it’s the most common cause of death for both women and men in the United States. Because some heart disease symptoms in women can differ from those in men, women often don’t know what to look for.

Fortunately, by learning their unique heart disease symptoms, women can begin to reduce their risks.

Heart attack symptoms for women

The most common heart attack symptom in women is the same as in men – some type of chest pain, pressure or discomfort that lasts more than a few minutes or comes and goes. But chest pain is not always severe or even the most noticeable symptom, particularly in women. Women often describe it as pressure or tightness. And, it’s possible to have a heart attack without chest pain.

Women are more likely than men to have heart attack symptoms unrelated to chest pain, such as:

  • Neck, jaw, shoulder, upper back or abdominal discomfort
  • Shortness of breath
  • Pain in one or both arms
  • Nausea or vomiting
  • Sweating
  • Lightheadedness or dizziness
  • Unusual fatigue
  • Indigestion

These symptoms may be vague and not as noticeable as the crushing chest pain often associated with heart attacks. This might be because women tend to have blockages not only in their main arteries but also in the smaller ones that supply blood to the heart — a condition called small vessel heart disease or coronary microvascular disease.

Women tend to have symptoms more often when resting, or even when asleep, than they do in men. Emotional stress can play a role in triggering heart attack symptoms in women.

Because women don’t always recognize their symptoms as those of a heart attack, they tend to show up in emergency rooms after heart damage has occurred. Also, because their symptoms often differ from men’s, women might be diagnosed less often with heart disease than men are.

If you have symptoms of a heart attack or think you’re having one, call for emergency medical help immediately. Don’t drive yourself to the emergency room unless you have no other options.

Heart disease risk factors for women

Several traditional risk factors for coronary artery disease — such as high cholesterol, high blood pressure and obesity — affect both women and men. But other factors can play a bigger role in the development of heart disease in women.

Heart disease risk factors for women include:

  • Diabetes. Women with diabetes are more likely to develop heart disease than are men with diabetes. Also, because diabetes can change the way you feel pain, you’re at greater risk of having a silent heart attack — without symptoms.
  • Mental stress and depression. Stress and depression affect women’s hearts more than men’s. Depression makes it difficult to maintain a healthy lifestyle and follow recommended treatment.
  • Smoking. Smoking is a greater risk factor for heart disease in women than it is in men.
  • Inactivity. A lack of physical activity is a major risk factor for heart disease. Some research has found women to be less active than men.
  • Menopause. Low levels of estrogen after menopause pose a significant risk of developing disease in smaller blood vessels.
  • Pregnancy complications. High blood pressure or diabetes during pregnancy can increase the mother’s long-term risk of high blood pressure and diabetes. The conditions also make women more likely to get heart disease.
  • Family history of early heart disease. This appears to be a greater risk factor in women than in men.
  • Inflammatory diseases. Rheumatoid arthritis, lupus and others can increase the risk of heart disease in both men and women.

What can women do to reduce their risk of heart disease?

Living a healthy lifestyle can help reduce the risk of heart disease. Try these heart-healthy strategies:

  • Quit smoking. If you don’t smoke, don’t start. Try to avoid exposure to secondhand smoke, which also can damage blood vessels.
  • Exercise regularly. In general, everybody should do moderate exercise, such as walking at a brisk pace, on most days of the week.
  • Maintain a healthy weight. Ask your doctor what weight is best for you. If you’re overweight, losing even a few pounds can lower blood pressure and reduce the risk of diabetes.
  • Eat a healthy diet. Opt for whole grains, a variety of fruits and vegetables, low-fat or fat-free dairy products, and lean meats. Avoid saturated or trans fats, added sugars, and high amounts of salt.
  • Manage your stress. Stress can cause your arteries to tighten, which can increase your risk of heart disease, particularly coronary microvascular disease.
  • Limit alcohol. If you have more than one drink a day, cut back.
  • Follow your treatment plan.Take your medications as prescribed, such as blood pressure medications, blood thinners and aspirin.
  • Manage other health conditions. High blood pressure, high cholesterol and diabetes increase the risk of heart disease.
Easy Ways Women Can Put Their Heart Health First | Franciscan Health

Keep your Heart(❤) Healthy & Fit

Controlling junk food intake and adding nutrient and vitamin-rich food in your diet will help you have a young heart throughout life.

Eating healthy is important to maintain a healthy heart. Binge eating not only increases the risk of developing heart diseases; it can also lead to obesity, stroke and other health-related problems. Most of the youngsters today are facing health problems like high cholesterol levels, diabetes and hypertension, due to the kind of food they consume and sedentary lifestyle. Controlling junk food intake and adding nutrient and vitamin-rich food in your diet will help you have a young heart throughout life. All of us have different doubts on the kind of foods we must consume for a healthier life. It is important to note that having the right kind of food in right quantity matters the most.

Here are few tips:

1.    Watch The Quantity Of Food

How much you eat is as important as what you eat. Overloading the plates, eating till you feel stuffed, and munching even after you get full increases the calorie intake. Overeating on a regular basis can lead to obesity in the long run. Therefore, it is important to eat i smaller portions. The best way to avoid overeating is using smaller plates and counting the number of servings while eating. 

2.    Limit Unhealthy Fat Intake

Eating biscuits or chips when you get hungry is an immediate solution for your hunger. But one needs to keep a tab on the amount of calories consumed through these food items. Processed foods are high in trans-fat and regular consumption of this can result in high blood cholesterol levels. It also increases the risk of coronary artery disease. A high blood cholesterol level can lead to a build-up of plaque in the arteries called atherosclerosis, which can increase the risk of heart attack and stroke.

3.Add More Protein

Lean meat, poultry and fish, pulses, low-fat dairy products and eggs are some of the best sources of protein. It is vital to choose the right kind of meat to avoid fat intake. Fish is a good alternative to the high-calorie meat. Certain types of fishes are rich in omega-3 fatty acids, which can lower lipid levels. Beans, peas and lentils are also good sources of protein and contain less fat and no cholesterol and are the best alternatives for meat. Choosing skim milk rather than whole milk and skinless chicken breasts will help the body absorb protein better.

4.Include Whole Grains In Diet

Whole grains are a good source of fibre and other essential nutrients that play a significant role in regulating blood pressure and heart health. Whole grains are good for a healthy heart and they can be used as a substitute for the refined grains.

5.    Plant-Based Diets Helps Promote Heart Health

Vegetables and fruits are good sources of vitamins and minerals. They are also low in calories and rich in dietary fibre. Vegetables and fruits and other plant-based foods contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods such as meat, cheese and snack items.

Home Remedies To Manage Cholesterol Levels

1. Garlic

Commonly used in Indian cooking, garlic has been known for its health enhancing properties. Garlic is made up of amino acids, vitamins, minerals, and organosulfur compounds such as allicin, ajoene, s-allylcysteine, s-ethylcysteine, and diallylsulfide. These sulphur compounds are said to be the active ingredients that lend therapeutic properties to garlic. A number of scientific studies have proven garlic to be effective in reducing remnant and LDL cholesterol significantly. Consuming 1/2 to 1 garlic clove daily could reduce your cholesterol level by up to 9%. 

2. Green Tea

The most consumed liquid after water is green tea, which is a rich source of polyphenols. These compounds provide immense health benefits to the human body. Green tea has the highest concentration of polyphenols associated with not only lowering remnant and LDL Cholesterol but also increasing HDL cholesterol. A population based study showed that men who drank green tea had lower cholesterol levels as compared to those who didn’t. Two to three cups of green tea is all you need.


3. Coriander Seeds

The humble dhaniya seeds have been used in Ayurveda for a number of ailments. Among the long list, lowering bad cholesterol is one of them. Coriander seeds have numerous key vitamins like folic acid, vitamin A and beta-carotene, and most importantly, vitamin C.

4. Fenugreek Seeds

Methi seeds, as they are known to us, have been used as a popular culinary spice, flavouring agent and a medicinal plant since time immemorial. Methi seeds are rich in vitamin E and possess antidiabetic, anti-inflammatory, and antioxidant properties. Saponins found in fenugreek help remove cholesterol from the body and its fibre helps reduce the synthesis in the liver. Half to 1 teaspoon of fenugreek seeds daily is recommended.

Half to one teaspoon of fenugreek seeds daily is recommended.
 
5. Amla

It is one of the richest sources of vitamin C and phenolic compounds in addition to minerals and amino acids. The fruit of amla has been used in Ayurveda as a rasayan for the treatment of various diseases. A study published in the Indian journal of Pharmacology, compared the effect of cholesterol lowering drugs against amla. Daily intake of amla not only reduces remnant and bad cholesterol levels but also reduces the damage due to oxidation. One to two amla fruits can be consumed daily.