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Wild Salmon is Lower in Fat Than Farmed Salmon

On hearty wholemeal bread with a hint of spicy horseradish and a sprig of dill or steamed with a delicious mustard dip – salmon always tastes delicious! If you want to do something for your figure and the environment in addition to enjoying it, you should prefer the lower-fat wild salmon to the farmed salmon when shopping.

Wild salmon is the first choice

The range extends from one percent fat in wild salmon to more than 16 percent fat in farmed salmon. Wild salmon is, therefore, lower in fat than farmed salmon. However, the wild variant should not only be used for figure-friendly reasons: it is more expensive than farmed salmon, but the wild fish does not pollute the environment with medicines or excrement.

Of course, the wild salmon should still only be eaten sparingly. The following applies: the rare enjoyment of a wild fish is better than the frequent enjoyment of cheaper farmed fish. It is best for fish lovers to go for the products marked with the MSC seal. This seal guarantees that the fish comes from stock and is environmentally friendly fishing.

That’s why salmon is healthy

The fish with the pink flesh is extremely healthy. Salmon contains vitamins B6, B12, D, niacin, and folic acid. It also contains a lot of potassium, iodine, and omega-3 fatty acids.

The latter belongs to the group of polyunsaturated fatty acids and has a positive effect on cardiovascular health and rheumatic complaints. The omega-3 fatty acids are also involved in many reactions in the body’s cells and are stored less in body fat than saturated fatty acids.

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Lower Risk of Dementia: These Foods and Nutrients Are Important For Your Brain

You can keep your brain fit through your diet. If you want to reduce your risk of dementia, there are some foods that you can incorporate into your diet. Here is a list of the most important nutrients.

Reduce risk of dementia: These nutrients are particularly important for your brain

Alzheimer’s research assumes that a targeted and conscious diet has a strong influence on the development of our brain. Of course, there is no specific recipe that helps against dementia. Still, certain foods can help with prevention.

Although our brain makes up only a fraction of our body weight, it accounts for about 20 percent of our energy needs. The ideal diet to reduce the risk of dementia consists of various components.

Nutrient combination to prevent dementia:
Secondary plant substances: The polyphenols ensure better blood flow in the brain and are intended to counteract dementia
Vitamins C and E: high doses of these antioxidant vitamins are said to reduce the risk of Alzheimer’s
“Nerve” vitamins from the B group, especially B6, B12 and folic acid (B9): Deficiencies in these vitamins are associated with memory problems and an early stage of Alzheimer’s dementia
Omega-3 fatty acids: The fatty acids are said to have a positive effect on the brain and improve memory and everyday skills

1. Polyphenols (plant substances): Tea, coffee and vegetables help against dementia

In addition to water, which we should drink enough of every day, we should also have two to three cups of coffee, black or green tea. The polyphenols it contains stimulate blood circulation in the brain. The secondary plant substance is also contained in red wine. Here, too, a glass in the evening is fine.

3. Vitamin C: Dark berries are said to protect against Alzheimer’s

Vitamin C reduces plaque formation in our vessels, which is considered a risk factor for dementia. Fresh fruit should be included in every diet. Here, too, the German Society for Nutrition (DGE) recommends that two meals of 250 grams each are best.

4. B-group “nerve” vitamins: Beans, peas and lentils help the brain cells

Legumes contain plenty of natural B vitamins, folic acid and polyphenols for the brain. B vitamins are healthy and stimulate communication between cells and each other. They increase the performance of the brain and protect against memory disorders.

5. Whole grain: Reduce the risk of dementia with the brain food par excellence

Whole grain products contain a lot of dietary fiber. The complex carbohydrates help to keep the blood sugar level constant and thereby increase the ability to concentrate. The amino acids it contains, such as methionine, have also proven to be particularly valuable for healthy brain function.

6. Omega-3 fatty acids: Oil for a fit brain – reduce the risk of dementia

Omega-3 fatty acids are among the “good fats”. They are said to protect against cardiovascular diseases and improve metabolism. But the fats are also supposed to help against dementia. Omega-3 increases the performance of the brain and helps us with our daily processes. Top omega-3 suppliers include flaxseed oil, chia seeds, and walnuts.

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Lower Your Heart Attack Risk: 9 Foods That Naturally Clean Your Arteries

Those who eat unhealthy food have a higher risk of heart disease and are also generally detrimental to their health. Conversely, with a healthy and balanced diet, you can prevent numerous ailments and diseases. We introduce you to 9 foods that are good for your cardiovascular system, clean your arteries – and thus reduce your heart attack risk.

Lowering the risk of heart attack: How to unclog clogged arteries with healthy foods

A high-fat diet is a risk factor for clogged blood vessels – as are high blood pressure, obesity and high cholesterol. The blood vessels supply our organs with oxygen and nutrients. If they are blocked, it can lead to organ damage, heart attacks or strokes.

In addition to foods that clog your arteries, there are also foods that clean them, helping to prevent cardiovascular disease. This is exactly why you should try to keep your arteries as healthy as possible – i.e. flexible, elastic and stable. The following foods can help with this.

1. Grapefruit – the citrus fruit helps your arteries with a fiber

The grapefruit is not only the largest of all citrus fruits, but also good for your cardiovascular system: the tropical fruit is full of pectins. Pectins are sugar-like dietary fibers that can slow down arteriosclerosis. For those who have lived an unhealthy lifestyle, grapefruit is therefore the ideal snack for heart health. If you don’t like grapefruit, you can also use apples or grapefruit. These fruits also contain pectin. Apples also contain procyanidins – a substance that prevents blood clots. But be careful: not all apples have the same number of procyanidins. It is best to use the Granny Smith or Red Delicious varieties.

2. Green tea – booster for your cardiovascular system

Green tea is also the perfect booster for a healthy cardiovascular system. What makes green tea so healthy for our arteries are also procyanidins. On the one hand, they can prevent blood clots and thus both heart attacks and strokes, and on the other hand, they can stabilize the arteries and ensure more elasticity.

3. Whole grain products, legumes and nuts – this is how they lower the cholesterol level

There is a lot of dietary fiber in legumes, whole grain products, but also in brown rice or oatmeal. These are not only good for digestion, but can also greatly reduce blood lipid levels. Another advantage of high-fiber foods is that you can combine them with almost any meal.

4. Spinach – With vitamins D and E to fight deposits in the arteries

Saying hello to Popeye: While spinach doesn’t contain quite as much iron as was long thought (and portrayed in the popular Sailor comic), it’s all the better for your heart. Because what should actually make spinach famous is its vitamin D and E content. These two vitamins prevent the oxidation of cholesterol. This means that no plaque can form which would build up and constrict the arteries.

5. Fat is allowed: But please use healthy cooking oils

In general, a healthy diet that is good for your cardiovascular system tends to be low in fat. However, healthy cooking oils are an exception. These include olive oil or rapeseed oil, as they contain a particularly large number of unsaturated fatty acids and can reduce the risk of heart attack. They also contain many antioxidants, which can also prevent the oxidation of cholesterol.

6. Fresh salmon – how it lowers the risk of heart attack

Salmon is also good for heart health and may reduce your risk of heart attack. With the high content of omega-3 fatty acids, plaque formation on the artery walls is prevented. It also reduces the risk of stroke and heart attack because blood clots cannot form.

7. Delicious – and very healthy: Swiss chard, garlic and cabbage

Many types of vegetables are only rarely consumed today, even though they are true miracle cures. Swiss chard is such a vegetable. The leafy greens have a very high content of antioxidants and thus reduce the risk of inflammation in the body. In addition, chard has a lot of vitamin D, which prevents the oxidation of cholesterol and thus prevents arteriosclerosis.

8. Did you know? Tomatoes and fruit also clean your arteries

Tomatoes, which by definition are actually a fruit and not a vegetable, are high in lycopene. Lycopene is an antioxidant substance that prevents the oxidation of cholesterol and thus prevents arteriosclerosis. But: Lycopene is only found in relevant amounts in heated tomatoes, not in raw ones. So it’s better to use tomato soup or sauce instead of raw tomatoes.

9. For those who like it spicy: cayenne pepper

Cayenne pepper also protects the cardiovascular system: the spice, made from dried and ground chilies, is rich in capsaicin. The substance prevents plaque deposits in the arteries and thus prevents arteriosclerosis, as an American research group found out. In addition, cayenne pepper has other health-promoting effects: it stimulates digestion and promotes blood circulation.

Conclusion: With the right diet, you can do your heart good

It’s no surprise: Eating a healthy diet has a positive impact on your health. Above all, your cardiovascular system benefits from healthy food – and it can be delicious. You don’t have to constantly limit yourself in your diet, but you should find the right balance in your diet. This keeps your arteries clean and can reduce your risk of heart attack.

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Lower Tisk of Dementia: These Foods and Nutrients Are Important For Your Brain

You can keep your brain fit through your diet. If you want to reduce your risk of dementia, there are some foods that you can incorporate into your diet. Here is a list of the most important nutrients.

Reduce risk of dementia: These nutrients are particularly important for your brain

Alzheimer’s research assumes that a targeted and conscious diet has a strong influence on the development of our brain. Of course, there is no specific recipe that helps against dementia. Still, certain foods can help with prevention.

Although our brain makes up only a fraction of our body weight, it accounts for about 20 percent of our energy needs. The ideal diet to reduce the risk of dementia consists of various components.

Nutrient combination to prevent dementia:
Secondary plant substances: The polyphenols ensure better blood flow in the brain and are intended to counteract dementia
Vitamins C and E: high doses of these antioxidant vitamins are said to reduce the risk of Alzheimer’s
“Nerve” vitamins from the B group, especially B6, B12 and folic acid (B9): Deficiencies in these vitamins are associated with memory problems and an early stage of Alzheimer’s dementia
Omega-3 fatty acids: The fatty acids are said to have a positive effect on the brain and improve memory and everyday skills

1. Polyphenols (plant substances): Tea, coffee and vegetables help against dementia

In addition to water, which we should drink enough of every day, we should also have two to three cups of coffee, black or green tea. The polyphenols it contains stimulate blood circulation in the brain. The secondary plant substance is also contained in red wine. Here, too, a glass in the evening is fine.

It is obvious – the secondary plant substances are also found in vegetables. Since secondary plant substances bring the color to the vegetables, it is advisable to eat colorful food in order to get a bit of everything. As for the amount: The German Society for Nutrition (DGE) recommends three servings of vegetables per day. One serving (400 grams) is about the amount of vegetables that fits in the palm of your hand. Aside from the few calories, vegetables are high in polyphenols and the brain-friendly folic acid.

2. Vitamin C: Dark berries are said to protect against Alzheimer’s

Vitamin C reduces plaque formation in our vessels, which is considered a risk factor for dementia. Fresh fruit should be included in every diet. Here, too, the German Society for Nutrition (DGE) recommends that two meals of 250 grams each are best.

According to the DGE, sea buckthorn berries (juice), peppers, black currants and parsley (all offer over 100 milligrams per 100 grams of vitamin C) contain a lot of vitamin C. However, kale, broccoli, Brussels sprouts, lemon, kiwi and lychee also work.

3. B-group “nerve” vitamins: Beans, peas and lentils help the brain cells

Legumes contain plenty of natural B vitamins, folic acid and polyphenols for the brain. B vitamins are healthy and stimulate communication between cells and each other. They increase the performance of the brain and protect against memory disorders.

As an alternative to beans, peas, lentils and the like, tofu schnitzel, falafel or hummus can also be used. The vitamins are also included here.

4. Whole grain: Reduce the risk of dementia with the brain food par excellence

Whole grain products contain a lot of dietary fiber. The complex carbohydrates help to keep the blood sugar level constant and thereby increase the ability to concentrate. The amino acids it contains, such as methionine, have also proven to be particularly valuable for healthy brain function.

5. Omega-3 fatty acids: Oil for a fit brain – reduce the risk of dementia

Omega-3 fatty acids are among the “good fats”. They are said to protect against cardiovascular diseases and improve metabolism. But the fats are also supposed to help against dementia. Omega-3 increases the performance of the brain and helps us with our daily processes. Top omega-3 suppliers include flaxseed oil, chia seeds, and walnuts.

All of the foods mentioned can be combined into wonderful recipes and thus contribute in a delicious way to reducing the risk of dementia. So you can do something for your physical and mental fitness at the same time.

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Natural Home Remedies to Lower Liver Values

Natural home remedies for high liver values ​​help you to lower liver values ​​and alleviate physical symptoms. With an explanation of the causes and tips on nutrition in the event of elevated liver values.

If the doctor has broken the bad news of the high liver values, then you should act. Every day we absorb many toxins unnoticed and our liver is often overwhelmed. The liver can regenerate itself if liver disease is not already present. We’ll show you how to lower your liver values.

Causes of elevated liver values

High liver values ​​are usually associated with excessive alcohol consumption, but there are various causes that lead to elevated liver values. The liver cleans the blood of toxins and plays an important role in fat, protein, and glucose metabolism. Therefore, other drugs, medicines, and a poor diet are also possible causes of elevated liver values. Also, note tips from the general practitioner.

A narrowing of the bile ducts, stress, and infections with parasites, viruses, or bacteria can also be the reason for the increased liver values. Elevated liver values ​​can indicate various diseases, overload, or damage to the liver. Damage to the liver can be caused, for example, by alcohol or drug abuse, liver inflammation, or liver cancer. Also, note our home remedies for menopausal symptoms.

High liver values ​​what to do?

Now it’s time to support the liver in its regeneration and even more so if there is also liver disease. There are numerous beneficial plants that can help you detoxify your liver and help it regenerate so you can lower your liver values.

In order to protect the liver and help it regenerate, you should first give up various habits. Even if your increased liver values ​​are not due to increased alcohol or drug consumption, you should refrain from it. As far as possible, you should also avoid taking too many medications, such as painkillers. Proper nutrition is also very helpful to support the liver. How do you understand your blood count?

1) Lower liver values ​​with proper nutrition

Diet is particularly important when liver values ​​are elevated. An unbalanced and fatty diet is a common reason for elevated liver values. There is no one right diet plan to lower liver values. But it is important to pay attention to a few things. For example, you should drink plenty of calorie-free liquids, such as water or tea, and eat enough fresh vegetables and fruit every day.

You should avoid oils, fats, and sweets as much as possible. Try to consume as little oil as possible and prefer to use virgin olive oil or sesame oil if you do want to eat some. If you are overweight, then you should get rid of it and try to lose weight. Also, note the tips for healthy weight loss.

2) Lower liver values ​​with milk thistles

In countries around the Mediterranean, milk thistle grows like a weed. But milk thistles are by no means weeds because they are one of the medicinal plants with the best liver-protecting properties. It contains the so-called active ingredient silymarin, which scavenges free radicals and thus prevents the destruction of the cell walls of the liver.

Silymarin also promotes the regeneration of liver tissue without causing additional damage to the organs, as drugs do. You can buy milk thistle fruit in some tea shops or online and make an infusion of 1 teaspoon of the fruit with ¼ liter of boiling water and drink it twice a day. Also, take a look at our tips for making tea with temperature and brewing time.

3) Reduce liver values ​​with dandelion

Dandelion is a remedy for all sorts of conditions. It can also help you lower your liver values. However, anyone who suffers from a narrowing of the bile ducts or intestinal obstruction should refrain from doing so, as this could lead to aggravation. To detoxify your liver, you can do a dandelion tea cure by pouring boiling water over some dandelion leaves, stems, and/or roots and letting them steep for about 10 minutes. Alternatively, you can also harvest the fresh stalks and chew them pure or prepare them as a salad, for example.

4) The common chicory and seed oats help

Chicory was valued as a medicine as early as the Middle Ages and was recommended by Paracelsus as a diaphoretic. It helps with liver diseases and stimulates healing of the liver, bile, and spleen. It also reduces stress hormones, which are also considered the main cause of liver problems. Chicory sprouts can be prepared in a salad and the roots and buds can be eaten as a vegetable.

If you take a full bath, you can pour three liters of hot water over one kilogram of normal seed oats, let it steep for 15 minutes and then strain it. You can then add this brew to the bathwater. Here you will find the best medicinal plants as home remedies for housewives.

5) Artichokes against elevated liver values

Artichokes help to reduce high blood fat levels because they detoxify the liver and stimulate bile. So if you eat a lot of artichokes, you can benefit from these positive properties. You can also drink them as tea. If you don’t like artichokes, you can have a tablespoon of artichoke juice three times a day after meals. By the way, artichoke is also a good household remedy and food for colon cleansing.

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Tips for Lower Back Pain

Everyone knows it, the nagging pain in the lower back. We will show you how to treat and relieve back pain in the lower back and what causes it.

Nowadays, many younger people are also affected by back pain due to a lot of desk work. However, these can have different causes. It mainly depends on the place where the pain occurs.

Common causes of back pain

Back pain is most commonly located in the lower back since the lumbar spine is a more prone area to injury and damage than the cervical and thoracic spine. Causes of back pain in this area are, for example, obesity, lack of exercise, or stress. Incidents such as pregnancy, a herniated disc, or the like can also lead to back problems.

What you can do about it

There are a few methods to counteract back pain, which we will explain to you below. If the pain is severe, you can also take an over-the-counter pain reliever. This can temporarily relieve your pain and make it easier for you to relax and stay active. Back pain can also occur while sleeping, so make sure you get enough sleep and a correct position.

1) Heat to relieve pain

The heat helps with complaints such as back pain, as it relaxes the muscles and relieves tension. For example, you can make a hot water bottle, a cherry pillow, or a warm bath. Heat plasters from the pharmacy or the drugstore can also help. A heating belt/massage device can also help you with acute back pain.

2) Exercises for back pain below

Relaxing and circulation-enhancing exercises can also relieve the pain. In the following video, you will find some helpful exercises to relieve back pain and relax your lower back. You need a yoga or sports mat to do the exercises.

3) Exercise to prevent back pain

In order to prevent back pain, you should exercise actively, because studies show that anyone who has recurring pain in the lower back can reduce the frequency of pain attacks by almost half through regular exercise. So try to incorporate walks into your daily schedule. Especially if you work at a desk, getting enough exercise should be on your priority list. Also, try to motivate yourself to do some sport or exercise in other ways and to overcome your weaker self.

Exercise therapies can also relieve back pain and improve general fitness and mobility. In general, you can remember that endurance sports are good for the back muscles because the joints are protected and the muscles are strengthened by the even and appropriate load.

4) Massage techniques to relieve pain

The most common type of massage used for back pain is the classic massage. The tissue is loosened by various movements such as rolling, circling, kneading, tapping, and stroking. For a good massage, you can also use homemade massage oil. The massage helps with tension.

You can also just give yourself a massage. Stand with your back against the wall and lean against a hard foam roller, for example. Then massage your back with the roller using slow up and down movements.

When to See a Doctor for Lower Back Pain

If you have acute lower back pain, you should definitely see a doctor, even if the pain comes on very suddenly or you notice one or more of the following symptoms in addition to the back pain: increasing muscle weakness or sensory disturbances in the arms, legs or genital area.

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10 Home Remedies to Lower Cholesterol Naturally

Now lower cholesterol naturally with simple tricks. Because a healthy lifestyle and natural cholesterol-lowering agents ensure your health. They also prevent serious secondary diseases caused by high cholesterol levels.

All important information about cholesterol and how you can lower cholesterol at a glance. High cholesterol can trigger a stroke or heart attack. That’s why you should improve your levels with healthy eating and exercise.

What is cholesterol?

Cholesterol is a fat-like substance that performs important functions in the body. Because it is responsible for the structure of the cell membrane and processes of metabolism in the brain. It also ensures the production of bile acids, which are important for fat digestion. Cholesterol is also important for the formation of hormones such as estrogen or cortisol, as well as vitamin D. Our body, more precisely the liver produces most of the cholesterol. But we also absorb it through our food. If the cholesterol level is too high, it can be harmful to your health.

1) Movement against high cholesterol

Exercise helps you lower cholesterol. Because exercise can promote metabolic processes in the body and effectively reduce the risk of cardiovascular diseases. You should exercise regularly. If you’re not already exercising, it’s high time to start. For this, also read our tips for sports in summer and doing sports in winter.

2) Reduce stress to lower cholesterol

Stress can cause the body to stimulate the increased production of fatty acids and glucose. Consequently, LDL cholesterol production in the liver is also stimulated and increased. Accordingly, you should reduce stress effectively and bring relaxation into your life in a targeted manner. This is an effective way to lower cholesterol.

3) Give up nicotine and alcohol

Equally important is stopping an unhealthy lifestyle. So you should refrain from smoking. And you should also reduce your alcohol consumption in the future or even stop altogether. In addition, it can be helpful to lose weight effectively if you are overweight. Also, note our tips on becoming a non-smoker.

4) A healthy diet

Eating a healthy diet can also help you lower cholesterol naturally. After all, we absorb about 10 percent of cholesterol through food. It is important to replace saturated fats with unsaturated fats. Therefore, you should reduce the consumption of meat and dairy products. And in return, eat more plant-based foods and fish. Therefore, also consider vegan minced meat alternatives or read our article about superfoods and their properties.

5) Reduce sugar and lower cholesterol

Since sugar raises LDL levels and at the same time lowers HDL levels, you should avoid sugar. You should definitely omit table sugar, sweets, and hidden sugar in dressings and finished products. Consequently, you can naturally lower your cholesterol with a sugar-free or low-sugar diet. Also, read our article on reducing sugar and recognizing types of sugar.

6) Walnuts as a Cholesterol Lower

Walnuts are also considered to be natural cholesterol-lowers. Because they are among the healthy fats. Consequently, they also contribute to the fact that the LDL value decreases and the HDL increases. So if you want to lower your cholesterol naturally, include walnuts in your diet. In addition, note our article on natural home remedies for high blood pressure.

7) Consume products made from soy

Soy products are also healthy cholesterol-lowers. So if you want to lower your cholesterol naturally, eat soy products regularly. You can use tofu, tempeh, soy milk, or something else. In addition, soy strengthens your body because it contains valuable potassium, iron, and magnesium. Consequently, you are doing yourself good. Also, note our effective home remedies for low blood pressure.

8) Lower cholesterol with avocados

The popular avocado is now on the menu for many people. And rightly so. Because it is one of the healthy fats and contains other health-promoting substances. Consequently, regular consumption of avocado can lower your cholesterol levels. You can also use it as a remedy for brittle and damaged hair.

9) Cranberries and blueberries

You can also lower high cholesterol by eating berries. Local blueberries or cranberries are particularly suitable for this. Both ensure a balanced regulation of LDL and HDL. So you should snack on the delicious berries more often.

10) Omega-3 Fatty Acids as Natural Cholesterol Lowers

It has been proven that omega-3 fatty acids are a good way to achieve healthy cholesterol levels. For example, fish oil can be used to supply omega-3 fatty acids. But you can also find these in flaxseed oil, walnuts, canola oil, or avocados. They are also a great home remedy for beautiful and healthy skin.

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