Cholesterol is an integral part of our bodies, but it’s important to differentiate between the “good” and “bad.” Understanding the difference between high-density lipoprotein (HDL) and low-density lipoprotein (LDL)—often labeled as good and bad cholesterol, respectively—helps you make better choices for your health.

Explore the health impacts of good and bad cholesterol to learn actionable tips for managing cholesterol effectively to keep your heart and body in optimal shape.

What Is Cholesterol?

Cholesterol is a waxy, fat-like substance found in all the cells of your body. It’s essential for making hormones, vitamin D, and substances that help digest food.

However, some might be referring to two different types of cholesterol when they talk about it. Good cholesterol (HDL) removes excess cholesterol from your bloodstream, while bad cholesterol (LDL) builds up in your arteries, increasing your risk of heart disease.

HDL and LDL are necessary in the body, but require balance to maintain good health. Cholesterol keeps your cell membranes functioning and is vital for producing estrogen, testosterone, and other key hormones.

Factors Influencing Cholesterol Levels

Several factors come into play when it comes to your cholesterol levels. Diet is pivotal—foods high in saturated fats, trans fats, and cholesterol increase LDL levels, while omega-3s and other healthy fats improve HDL.

Your lifestyle also matters—tobacco and alcohol consumption and physical activity levels all have direct effects on cholesterol. Tobacco and alcohol cause an increase in LDL while regular physical exercise increases HDL. Genetics is another key factor, as your body partially inherits its ability to regulate cholesterol. Therefore, your genes may predispose you to higher LDL levels even if you follow a healthy lifestyle.

Typically, people are referring to lowering bad cholesterol and increasing good cholesterol when they talk about managing cholesterol, using supplements, and frequent physical activity. Understanding the impact cholesterol has on the body is the first step to ensure you lead a healthier lifestyle without worrying about it.

Differentiating Between Good and Bad Cholesterol

HDL is known as “good cholesterol” because it helps clear LDL and other harmful substances from your blood. HDLs are in nuts, seeds, olive oil, and similar healthy foods. LDL, on the other hand, is “bad cholesterol” because it leads to plaque buildup in your arteries.

Consuming processed foods, fried items, and excessive amounts of red meat and full-fat dairy can increase LDL in the body. Knowing the difference and adjusting your diet makes cholesterol easier to manage.

Strategies To Improve Cholesterol Levels

Improving your cholesterol involves a combination of dietary and lifestyle changes. Start with your diet—focus on eating more fiber-rich fruits, vegetables, whole grains, and unsaturated fats, like those found in avocados and nuts.

Try different recipes and put healthy ingredients into your cooking repertoire. For instance, avocado oil has many benefits, such as reducing LDL and strengthening the heart. Save sugary foods, fried items, and processed snacks for special occasions to avoid eating them frequently.

Understanding how good and bad cholesterol impact your health is an important step toward well-being. Focus on building healthy habits and monitoring your cholesterol levels to keep your health at its peak. Start with small, impactful changes to your diet and lifestyle, and don’t hesitate to consult a health-care professional.

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The Vegan Goods market is, yes you guessed it, a Vegan market held at The Source Yoga Studio in Constantia, Cape Town, which happens twice a month, Mid-month Saturday and month-end Sunday. There are various stalls from vegan foods and desserts, to snacks, Henna and coconuts, so you will certainly find something you like there! The stalls can’t repeat themselves, so for example if one stall sells potato samosas no other stall can sell potato samosas. This keeps all the stalls unique and exciting!

The Source Yoga studio also offers yoga classes, and classes are discounted on the day of the market! Check out a few photos and videos of what went down at the vegan market this past weekend.

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A few videos of the #vegangoodsmarket that was on yesterday Full post with photos and videos up on fitnish.com . . . #vegan #veganmarket #marimbas #capetown #southafrica #reduce #reduceplastic #ecofriendly #foodie #food #veganfood

A post shared by Be motivated. Be fit. (@fitnish) on Sep 13, 2020 at 6:45am PDT

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A few videos of the #vegangoodsmarket that was on yesterday Full post with photos and videos up on fitnish.com and qoo.co.za/blog . . . #vegan #veganmarket #marimbas #capetown #southafrica #reduce #reduceplastic #ecofriendly #foodie #food #veganfood

A post shared by Be motivated. Be fit. (@fitnish) on Sep 13, 2020 at 6:54am PDT

“Get your weekly groceries, good food, drinks as well as home and body products from a wonderful variety of small businesses that are excited to share their cruelty-free products and services with YOU! Bring along your four-legged companions, but make sure to keep them on a leash for the safety of the rabbits living there. Bring along your own reusable containers, bottle, cutlery, and bags to save from using any plastic.”

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SPRING into the new season with us . Join us on SATURDAY, 12th SEPTEMBER 2020, for the Vegan Goods Market at The Source Cape Town (KENDAL ROAD ENTRANCE – Herzlia Constantia Primary School Sports Field). Free entry for all. Get your weekly groceries, good food, drinks as well as home and body products from a wonderful variety of small businesses that are excited to share their cruelty-free products and services with YOU! Out of consideration of your health, the health of your fellow market attendees as well as the health of our vendors, please make sure to read through and adhere to the safety measures when joining us. . The market has always been a safe space for many of us. We want to make sure that it continues to be a safe space for everyone . Bring along your four-legged companions, but make sure to keep them on a leash for the safety of the rabbits living there. Bring along your own reusable containers, bottle, cutlery, and bags to save from using any plastic. SEE YOU ON SATURDAY! . #VeganGoodsMarket #VGM #VGMEvents #TheSource #YogaStudio #ConsciousLiving #ShowCompassion #ShareTheLove #VeganCapeTown #VeganSouthAfrica #SupportLocal #SupportConsciousness #FebruaryMarkets #CapeTownMarkets #VeganMarkets #SouthAfricanMarkets #MarketVendors #CapeTownMarkets #LocalMarkets #SupportLocal

A post shared by Vegan Goods Market (@vegangoodsmarket) on Sep 8, 2020 at 1:01am PDT

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Discounted Yoga Class // SWIPE for details . Before joining us at our Vegan Goods Market at The Source, we'd love for you to join The Source Cape Town, 11 Townsend Avenue, Constantia, for a Morning Flow Yoga Class from 08:30am-09:30am. . Taking place on 12th September, Saturday morning, you are invited for a drop-in wake-up movement flow. Don't forget to pack in your picnic blanket and reusable containers, cutlery, cups, and bottles to join us for the market. We've got a wonderful variety of traders from food and beverage, to home and body products, to fresh produce. . Their usual price for a drop-in class is R130, but it has been brought down to R90 just for you, our beautiful VGM Family. All ages are welcome. . Looking forward to seeing you there! . . . #VeganGoodsMarket #Yoga #MorningFlow #MorningYoga #TheSource #TheSourceCapeTown #CapeTownYoga #YogaClass #Flow #YogaFlow #YogaCapeTown #YogaCapeTown

A post shared by Vegan Goods Market (@vegangoodsmarket) on Sep 9, 2020 at 8:16am PDT

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“WHERE DO YOU GET YOUR PROTEIN BRO?” . @veggieboy_lifts : “From the Vegan Goods Market, where else?” . Thank you @veggieboy_lifts for joining us at one of our past markets! We look forward to seeing you there soon . . .

A post shared by Vegan Goods Market (@vegangoodsmarket) on Aug 24, 2020 at 6:23am PDT

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Starting up VegaNix was something that happened completely out of luck. I took a chance and things have just taken off since then. There's been some blood, sweat and tears (yes blood! – this girl seems to be very prone to accidents in the kitchen), but all the hard work has paid off. I'd just like to thank everyone that's supported me. You guys make it all worth it when I hear how happy my goodies make you. I'm feeling so incredibly blessed! Thank you so much! Pic was taken at today's @vegangoodsmarket. So happy to have taken my business here and see it grow. Sending love and blessings, Timonique x

A post shared by VegaNix (@vega_nix) on Aug 30, 2020 at 10:15am PDT

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Thanks so much to The Vegan Goods Market @vegangoodsmarket for such an awesome mention, we really do appreciate it #vegandeliwithantjeandtish #veganfood #vegancapetown #veganuary #vegangoodsmarket #capetownvegan #plantbased #vegchallange #eatmoreplants #eatmoreveggies

A post shared by The Vegan Deli (@atthevegandeli) on Feb 28, 2020 at 10:28pm PST

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Vegan Chocolate Brownies available from The Vegan Deli with Antje and Tish. Get yours at the Nude Foods Market this Saturday between 10:00 & 15:00. Nude Foods, 5 Constitution Street, Zonnebloem, Cape Town #vegan #plantbased #veganfood #vegangoodsmarket #veganbakedgoods #vegancheese #capetownvegan #veganfoodshare #vegansofsa #veganuary #veganuary2020 #nudefoods #nudefood

A post shared by The Vegan Deli (@atthevegandeli) on Feb 6, 2020 at 11:25pm PST

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Nutrition is super important for health and for weight loss and even muscle gain. Forget exercise if you’re not eating the right food.  Traditional medicine is often based around consuming specific foods, particularly herbs.

Even the World Health Organization recognizes the importance of herbal medicine as a complement to modern medical practices. There are countless herbs that can help support body function and serve as preventative medicine. 

1. Rosemary

Rosemary is a Mediterranean herb with pointy, needle-like leaves. As a perennial plant, it lives more than 2 years, making it perfect for a home herb garden. It’s easy to grow, pest-resistant, and aesthetically pleasing. This herb is rich in antioxidants and has anti-inflammatory properties.

2. Ginger

Asian people have known about the benefits of ginger for hundreds of years. This root provides a powerful, spicy flavor that helps fight a variety of human health threats. It has antioxidant, antimicrobial, and anti-inflammatory properties, but people commonly use it to treat stomach issues. Ginger tea is super easy to make and can calm the stomach lining.

3. Garlic

Not only can garlic fight off imaginary monsters like vampires, but it also fights real ones, like colds and cancer. Garlic has allium, a category of compounds that have a variety of anti-cancer effects. They can help send messages to human genes that stop tumor formation. They can reduce inflammation, making the body less susceptible to cancer. They can slow the growth of cancer cells. The list goes on, but more research is still needed.

4. Cinnamon

Cinnamon is a well-known, spicy herb that warms up many desserts. It can easily be added to any drink, from coffee to smoothies and oats. It has antioxidants, is anti-diabetic, anti-inflammatory, and antimicrobial. It’s basically good for treating everything, from neurodegenerative diseases like Alzheimer’s to HIV-1. It’s among the most powerful herbs on the planet.

5. Oregano

Oregano is a popular ingredient in Italian food, which makes sense since the Mediterranean diet is among the healthiest in the world. It can easily be chopped and added to almost any dish. 
Oregano is great for fighting infection, something to keep in mind as flu season fast approaches. Viral infections like the flu and common cold don’t have simple remedies, but the antiviral properties of oregano can strengthen the body to better fight off the virus.

More of the Healthiest Herbs

Thanks to their powerful flavors, incorporating the healthiest herbs into your diet is not only easy, it’s advantageous. Forget excessive sugar and salt, these herbs are all you need to make food taste better. There are thousands of healthy herbs out there, but this list includes the easiest ones to find and use. And don’t forget, you could always grow your own!  

Photo credits:

• Calum Lewis
• Annie Spratt
• Mae Mu

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That’s why it’s so important to design a solid plan of action when wanting to get fit, to keep you on track.

But, designing a training plan is more than just writing down what you want or need to do. It’s all about finding the proper methods for achieving your goals, which should be a part of your design. 

If you’ve been trying without luck to get in shape, this post is just for you. Keep reading for a quick guide to creating an all round training plan that will actually work.

How to Design Your Training Plan

Before we get started, have a look at some of these examples of lesson plan templates to get an idea of what designing a plan looks like. It’s the same concept, just a different approach. Regardless, you need to accept that adhering to a successful plan will require sacrifice, hard work, and discipline. As long as you’re on board with that, let’s get started!

1. Assess Your current self

The first step in designing your workout plan is to weigh yourself or to assess where you are now.

Regardless of your end goals, you need to know where your starting point is. Once you know your weight and starting point, you can prepare the rest of your plan accordingly.

2. Set Goals

Even the most intense training plans start with a simple goal. It may be a mile a day or even less. The point is, you must set the basis of the end goals to allow you to outline how you’re going to achieve them.

3. Change Your Diet

Next, it’s time to evaluate your eating habits. In your plan, you should include a grocery list of healthy foods and make sure you’re getting plenty of fruits, vegetables, and — above all — protein. If you want to make a change in your fitness and physique you need to look into altering your diet, the changes do not have to be big, just small changes go a long way!

4. Start Slow

From the best marathon training plan to the most basic swimmers training plan and everything in between, these athletes all started with slow progression. You cannot expect results overnight, and thus you should plan your workouts as they correspond to your abilities. Know your limits! 

5. Keep a Workout Journal

Remember that lesson plan mentioned above? Use it to create a replica that represents what your training plan template should look like. Write it down, and keep taking notes throughout your fitness journey. This will help you stay on track and actually see your progress, which will result in a more successful outcome.

Make it Personal

Creating a training plan should not be overwhelming or stressful. This is time that you’re dedicating to yourself and your future. so take it easy on yourself and make a plan that works for you.

Whether your goals include losing weight, gaining weight, or strengthening your muscles, creating a solid plan is the only way you’ll accomplish it. Keep it simple at first and work your way up to the hard parts so that you don’t get burnt out.

Photo credits:

• Tina Dawson
• Renáta-Adrienn
• Jon Ly 
• NordWood Themes on Unsplash

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On a side note:

Within the fitness industry, it is a common misconception that in order to lose fat you need to eat boring and bland food with no spices or salt allowed. I firmly believe there is really no need for this. There are many natural spices that can be used to spice food to give it incredible flavor, and they can even assist with fat loss. Try using some of the below spices when cooking your daily meals and see what a difference they give them!

The Positive Role Turmeric Plays In Health

Curcuma longa, better known as turmeric, is a plant that grows in tropical environments. The root of the plant is a popular spice used in a variety of different dishes. The root itself looks a lot like ginger. The primary difference is that it has a rich yellow-orange color. Preparing the spice starts by first boiling the root. It is then dried out in the sun and ground down into a fine powder. The resulting spice is warm and peppery with a subtle aroma.

It is best known for its use in curries. Its warm yellow color also makes it a popular coloring additive for other types of food. For centuries, it has been a key part of Ayurvedic medicine and is deeply integrated into many cultures in the East. In recent times, its popularity has surged thanks to the numerous health benefits that it provides. This is a reason why companies such as Cognitune are selling turmeric curcumin supplements.

A Nutritional Breakdown Of Turmeric

Colorful plant-based foods are considered nutritious thanks to their phytochemical makeup. With its bright golden hue, turmeric packs a powerful nutritional punch. The yellow coloring in the spice is caused by curcumin, which is the primary source of the health benefits that turmeric provides. Over the years, researchers have found a link between oxidative stress and a variety of diseases related to aging or to the metabolic process. The antioxidants found in spices like turmeric are beneficial for combating these illnesses.

Curcumin has powerful anti-inflammatory properties. Researchers are still exploring how curcumin works, although it is believed that it helps curb the inflammation pathway. Its ability to reduce inflammation makes it a powerful tool in treating health-related conditions that cause inflammation in the body.

Turmeric’s ability to fight inflammation is considered comparable to the anti-inflammatory properties of NSAIDS (non-steroidal anti-inflammatory drugs). Researchers found that it outperformed a placebo when treating the swelling and pain associated with rheumatoid and osteoarthritis. The research is still in its earliest stages, however. Additional controlled studies are necessary to further analyze the effect of curcumin on inflammation in patients with arthritis.

While there still is a lot to discover about turmeric, researchers have already begun looking into how curcumin can benefit a variety of health conditions ranging from Alzheimer’s disease to PMS. Although there is a lot of anecdotal evidence that turmeric can provide relief, further trials are needed to prove whether or not it is effective for these conditions.

Turmeric is also rich in turmerone. While this compound isn’t as well studied as curcumin, it can be found in turmeric that is ground whole. Early research indicates that turmerone is beneficial for the nervous system and may boost cognitive function as a result.

Important Factors To Consider

The curcumin content of turmeric isn’t always consistent since it can be affected by everything from how the spice was harvested to where it was grown. Researchers usually rely on specially formulated extracts that are primarily made up of curcumin. In most cases, the patients in studies take at least 1 g on a daily basis. Trying to achieve these dosage levels through the use of the spice alone would be challenging. Despite that, it is still beneficial to add turmeric to your diet.

Spices like turmeric are not only a great source of antioxidants but they also can be used to offset the need for saturated fat, sugar, salt, and other unhealthy ingredients when cooking everything from dressings and casseroles to stir-fried foods, curries, and soups.

Tips For Choosing And Storing Turmeric

You can either purchase turmeric as a whole root like ginger, or you can buy it in powdered form. If you buy fresh turmeric, make sure that it is firm and that it doesn’t have any dark areas. As long as it is kept refrigerated, it should last for up to a month. Turmeric powder, on the other hand, will usually last as long as a year, assuming that you keep it in a place that is dry, cool, and dark.

The rich orange color of turmeric can leave behind stains, so be cautious when using it to keep from staining your clothing. If you do get it on your clothes, wash the spot right away to keep the stain from setting.

So there you have it, the wonderful and delightful benefits of this amazing yellow natural spice :p

Photos by:

• Taylor Kiser
• Andy HYD
• Osha Key on Unsplash

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