Health notes

From raju

Ebola can only be transmitted through direct contact with bodily fluids such as blood, vomit or diarrhea.


Do not: alcohol, carbohydrates

Do: fruits, vegetables, foods rich in omega-3 fatty acid - {algae, fish, flax seed oil, soy, walnuts, seaweed}

Do : exercise > 30 mins per day for five days a week. Maintain 50 - 75% of maximum heart rate while exercising.

source of triglycerides : food, body. - defines what are normal and abnormal levels of triglycerides.


HDL - good kind, LDL - bad kind.

HDL removes cholesterol from plaque and from the bloodstream. LDL deposits cholesterol in the artery wall, forming plaque.

Do not: cheese, whole-milk, butter, sweets, soft drinks, sodium

Do: fruits, vegetables, whole grains and nuts.

Breakfast ideas: oats - oatmeal or cold oat-based cereal like cheerios, banana, strawberries

Eat: oat bran, barley, beans - {navy beans, kidney beans}, lentils, garbanzos, black-eyed peas, soy - {soy milk, tofu}, eggplant, okra

25 grams of soy protein a day lowers LDL by 5%.

Nuts to eat: almonds, walnuts, peanuts. Eating 2 ounces of nuts a day lowers LDL by 5%.

Oils to use: Canola oil, sunflower oil, safflower oil, Olive oil, vegetable oil, corn oil. Canola has the lowest saturated fat at 7%.

Fruits to eat: Apples, grapes, strawberries, citrus fruits

Do: 30 minutes of intense exercise + 5 times a week, obsese ? loose weight : maintain healthy weight

Avoid: coconut oil (raises LDL)

See also:

Saturated fats

Saturated fats are bad for health. They raise LDL but lowers triglycerides and nudges up HDL. Better to avoid them.

Found in: coconut oil, palm oil, whole milk, eggs, cocoa butter.

Trans fat

Trans fats are very bad for health. They raise LDL, triglycerides, reduce HDL.

Found in: solid margarine, baked goods, restaurant food, fast food, milk, hydrogenated oils, vegetable oils

Polyunsaturated fats

Polyunsaturated fats are good for health. They improve blood cholesterol.

Found in: vegetable oils, fish oil

Monounsaturated fats

Monounsaturated fats are good for health. They improve blood cholesterol. Found in: olive, canola, peanut, sunflower, safflower oils.

omega-3 fatty acid

  • Omega-3 fatty acids decrease cholesterol.
  • foods rich in Omega-3: fish

External links


  • multigrains lower LDL
  • Eat: bran, wheat, quinoa
  • Do not eat: bread, pasta

Notes to be sorted

  • Foods high in unstaturated fats - avocado (75% unsaturated fat), beans and nuts
  • meats to eat: turkey, chicken and fish
  • meats to avoid: red meat