At Home
•   Eliminate the salt shaker.
•   Don’t salt before you taste.
•   Break the habit of automatically reaching for the salt shaker.

Use less salt in cooking
•   In most recipes salt can be reduced or, in many cases, omitted without compromising the flavor.
•   Use more herbs and spices, particularly onion and garlic powder. Also, low-sodium bouillon can add extra flavor, as can wine, vinegar and lemon or lime juice.
•   Prepare low-salt recipes. Get a good low-sodium cookbook.

At the Supermarket
•   Eat more fruits and vegetables. Use less prepared foods — the less processing, the less sodium.
•   Choose lower sodium prepared foods. Look for items labeled sodium free, low sodium, reduced sodium, unsalted, and no salt added.
•   Read the label. Know how much sodium is in each serving. If the label says 150mg sodium per 1/4 cup and you eat 1/2 cup, you’re consuming twice as much.
•   Be alert to “salty” terms, like brine, cured, marinated, pickled, and smoked.

Eating Out
•   Order low-sodium foods. Ask how foods are prepared; choose grilled or roasted entrees and items without sauces.
•   Avoid soups. Most are loaded with sodium and can exceed 1,000mg per serving.
•   Use oil and vinegar on salads. Stay away from creamy dressings. Avoid salads made with mayonnaise, like potato salad and coleslaw.
•   Request condiments served on the side. Then you can control the amount to use.
•   Ask that no salt is added to your entree. Many restaurants will accommodate your dietary restrictions.

Despite the way it feels, losing weight isn’t a mysterious process. It’s a simple matter of burning more calories than you eat. But, if it were really that simple, none of us would have a weight problem, would we? Weight loss can be such a struggle that we start thinking we have to do something drastic to see results — diets, pills or those weird fitness gadgets on infomercials that promise instant success. The true secret to weight loss is this: Make small changes each and every day and you’ll slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run.

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn’t want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

1:    Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.

2:    Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day. It helps to keep a daily activity journal or you could even wear a heart rate monitor that calculates calories burned.

3:    Keep track of how many calories you eat. You can use a site like Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out.

4:    Add it up. Take your BMR number, add your activity calories and then subtract your food calories from that total. If you’re eating more than you’re burning, (your BMR + activity is 2000 and you’re eating 2400 calories) you’ll gain weight. If you’re burning more than you eat, you’ll lose weight.

How Much Exercise Do I Need?

Exercise is an important weight loss tool, but how much you need varies from person to person. The guidelines recommend at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. If you’re a beginner, start small, for example with 3 days of cardio for 15-30 minutes, gradually adding time each week to give your body time to adapt. Learn more about getting in shape and getting started with exercise.

If your goal is permanent fat loss, you need to burn enough calories to make a significant impact. Here’s why: In order to lose a pound in one week, you need to create a 3,500-calorie deficit; in other words, you need to burn off 3,500 more calories than you eat.

The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don’t be afraid to mix the exercises up. Interval cardio work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh!

Cardio exercise is only one part of a weight-loss plan. You also need to revamp your eating habits and embark on a weight-training program. Also, keep in mind that losing weight is not as easy as it sounds on TV diet commercials. It takes a lot more commitment than just drinking that delicious shake for breakfast. And it takes time. Don’t try to lose more than 1/2 pound to 1 pound each week, and don’t eat fewer than 1,200 calories per day (preferably more). On a super-low-calorie diet, you deprive your body of essential nutrients, and you have a tougher time keeping the weight off because your metabolism slows down. Realize, too, that genetics plays a large role in weight loss. It’s easier for some people to lose weight than it is for others.

Which Cardio Exercise Burns the Most Calories?
Below are the top 10 cardio exercises which burn the most calories in 30 minutes.
1. Step Aerobics – one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.
2. Bicycling – stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.
3. Swimming – like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.
4. Racquetball – side to side sprinting makes racquetball and excellent cardio exercises. A 145-lb person burns over 400 calories in 30 minutes.
5. Rock Climbing – is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.
6. Cross-Country Skiing – whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.
7. Running – Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.
8. Elliptical Trainer – is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.
9. Rowing – is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.
10. Walking – Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

Take heart. A weight loss plateau is normal. No matter how diligent you are in following your good health regimen, from time to time you’ll fall off the wagon. The key to getting back on the program, experts say, is to acquire the skills and self-knowledge that will enable you to recover after a relapse.

We’ve pulled together the top 10 plateau-busting strategies for you to try right now.

1. Imagine You: Healthy and Vibrant

Have a vision of success. According to Katherine Tallmadge, MA, RD, author of Diet Simple, the mind is a strong tool — use it to achieve what you want.

“Visualize yourself dancing at an upcoming celebration in a fabulous black dress,” Tallmadge tells WebMD, “and then apply that vision every day to stay motivated.”

While you’re imagining, remind yourself of reality: excess weight is unhealthy, as is yo-yo dieting. Make sure this is a lifetime commitment for optimal health instead of a temporary plan to drop 10 pounds before bathing suit season — which you may regain again once you stop your program.

To stay compliant to your weight loss program, Tallmadge suggests keeping only healthy foods in the refrigerator, so you’re less likely to stop and grab something greasy on the way home from work. “Even if your family isn’t dieting, you can still keep tempting foods out of the kitchen.

2. Understand Your Weight Loss Personality

According to Thomas R. Przybeck, PhD, personality plays a role in our attitude towards food. As an assistant professor of psychiatry at Washington University School of Medicine, St. Louis, Przybeck recommends that you know your tendencies and tailor your plan to conquer the unproductive inclinations.

Impulsive. “If you have a tendency to be impulsive, you might see a pint of Ben & Jerry’s in the freezer and go for it,” Przybeck says. Clearly, you are a dieter who needs to remove those temptations.

Oblivious. If you tend to not pay attention when you eat — maybe you’re a TV snacker? — you need to avoid such situations if you want to control portions.

Uptight. “If you are highly anxious, you will probably have more difficulty,” Przybeck says. “Those who are anxious, nervous, and depressed might eat to feel better.”

Tenacious. Certain personalities don’t find it that difficult losing weight. “If you are highly self-directed,cooperative, and have a lot of stick-to-it-ive-ness, you are going to have an easier time,” Przybeck says.

Sociable. Przybeck also found that if you tend to monitor your food intake better than others, you may be more sociable.

3. Record Every Food Morsel You Eat, Taste, or Lick

Underestimating just how much food you’ve eaten is a common mistake, one that can lead to a weight loss plateau or weight gain. Yet keeping a diary of your daily food intake (every bite, taste, or lick) can help you see where you’re going wrong. Try these food diary tips:

Track the time of day and your feelings when you eat to discover problem times and emotions that cause you to binge eat.
Recognize your eating triggers and find healthier foods to satisfy your hunger or better alternatives than food to cope with your emotions.
Monitor your progress, track your new behaviors, and reward yourself with a manicure or movie for all your hard work.

4. Beware of ‘Calorie Creep’

A key reason for a weight loss plateau is eating more than you think. It’s easy for portion sizes to creep up, and before you know it, you end up eating more than your plan prescribes. That’s why it’s important to weigh and measure your food to understand proper portions. Try cutting your daily calorie intake by 100 or 200 to move beyond the weight loss plateau. Here’s how:

Eat a high-fiber breakfast that will help reduce the quantity of food eaten at lunch.
Use mustard or low-fat mayonnaise on your sandwich instead of regular mayonnaise.
Have a piece of fresh fruit instead of cookies or chips.
Drink diet soda instead of regular soda.
Choose sherbet or sorbet over super-premium ice cream.
Use 2 tablespoons of light whipped butter or margarine instead of regular.
Top your favorite pasta with a red sauce instead of a cream sauce.
Eat a snack-sized chocolate bar instead of a whole candy bar. And choose heart-healthy dark chocolate.
Order your pizza with veggies instead of high-fat meat toppings.
Order your sandwich on whole-grain bread instead of a croissant or bagel.
Try an open-faced sandwich with only one slice of bread.

5. Watch Restaurant Overeating

At restaurants, rich foods and supersized portions can sway even the most determined dieter. Especially if you eat out often, look at restaurant eating as a chance to practice good portion control.

According to Tallmadge, there isn’t a law that says you must order an entree every time you eat out. “Pay attention to your appetite, and order a dinner salad or appetizer instead of a main dish,” Tallmadge says, “or take half home in a doggie bag.”

6. Eat Low-Fat Protein to Manage Hunger Pangs

New findings show that a high protein diet can help squelch hunger. Protein foods work by suppressing ghrelin, a hormone secreted by the stomach that stimulates appetite (yes, it triggers hunger!). In a new study published in the Journal of Clinical Endocrinology and Metabolism, researchers found that foods high in fat actually raised levels of ghrelin and increased hunger. Carbohydrates soon made people even hungrier than they were before they had eaten. But it was the protein foods that lowered levels of ghrelin substantially, helping to keep hunger pangs in check.

Researchers concluded that the findings suggest possible mechanisms contributing to the effects of high-protein/low-carb diets to promote weight loss, and high-fat diets to promote weight gain.

7. Eat More Fruits and Vegetables

Fill up on produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan.

The U.S. government’s dietary guidelines suggest that we get 7-13 cups of produce daily. Make sure you stock your kitchen with plenty of fresh fruits and vegetables and add a few servings at each meal. In doing so, you’ll boost your intake of healthful vitamins, minerals, antioxidants, phytochemicals, and fiber. In addition, if you fill up on low-calorie, nutrient-dense fruits and vegetables, you’ll be less likely to binge on highly processed snacks.

8. Push the Envelope Past That Plateau

Hitting the treadmill every day for a 30-minute walk or doing the neighborhood loop with your buddies gets your body into a groove. After a while, your muscles get used to the routine and become very efficient at doing the task at hand.

To keep your muscles guessing — and performing the ultimate calorie burn — vary your physical activity. And push the envelope to power past that plateau!

For example, during your 30-minute treadmill session, include a few intervals at higher speed or at a higher incline (climb hills if you’re walking outside). Sustain this higher intensity for a few minutes, and then return to your comfort level. After you recover, do it again — and again. This will help you burn more calories and blast through the plateau.

Also make sure your routine includes strength-training exercises (like weight lifting), which help counteract muscle loss due to aging. Building and preserving muscle mass is a key factor in reaching a healthy weight, as muscle requires more calories to maintain than fat.

9. Wear a Pedometer

Wearing a pedometer each day and having a daily step goal can boost your activity level and burn more calories. Wearing a pedometer may also help decrease blood pressure.

Put the pedometer on first thing in the morning. Then make it a point to be more active: pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Each 2,000 steps burn roughly 100 more calories, so aim for 10,000 steps daily for weight loss.

If you thrive on feedback and praise, buy a talking pedometer that rewards you by reporting aloud (and loudly!) the number of steps you’ve walked.

10. Try Yoga to Avoid Stress Eating

Stress eating is bingeing on food — homemade chocolate chip cookies, salty chips, a handful of this, a fistful of that — to soothe your inner emotional turmoil, not your real hunger.  Studies show that yoga lowers levels of stress hormones and increases insulin sensitivity — a signal to your body to burn food as fuel rather than store it as fat.

Britt Berg, MS, research manager and therapist at Emory University Medical School, recommends the “child’s pose” to clients who want to avoid stress eating.

Start by kneeling on the floor on your hands and knees, making sure that your hands are under the shoulders and your knees under the hips, with toes touching. Stretch your neck forward and lengthen your spine through the tailbone. Gently rock the weight of your body back toward your feet, allowing your hips to stretch farther back as you continue to lengthen and stretch your spine.

Now, stretch your arms forward and walk your fingertips as far forward as they will go on the floor or rug, lengthening your arms fully. Extend your hips back until they come toward your heels. If you’re very flexible, you may be able to rest your hips on your heels and your forehead on the floor.

Berg recommends putting your forehead on the rug or pillow to calm your mind. Do the “child’s pose” any time you feel the urge to binge on high-calorie snacks.

2.   Have 5 to 6 smaller meals everyday instead of 3 big meals.
The longer you wait between meals the more your metabolism conserves energy by slowing down.
Smaller, more frequent meals keeps your blood sugar stable and provides a steady source of energy to fuel metabolism.
Our metabolism speeds up right after we eat because our body is working to digest the food. Our body makes digestion a priority, which is one of the reasons we feel drowsy after a big meal.

3.   Drink green tea. Besides having lots of antioxidants, green tea is also a metabolism booster. It also has caffeine, something to keep in mind before drinking green tea at night.

4.   Exercise more to build more lean muscle mass.

You may not be aware that your metabolism slows down as you grow older. That is why it is easier to gain weight as we get older, even when we have not changed our eating habits. The easiest way to boost metabolism naturally is do more exercise and build up more muscle mass. If you are already exercising on a regular basis, try increasing the repetition or add more resistance or weight to the exercise you are doing. The more muscle mass you have, the higher your metabolism will be. Toning your muscles with weight training is important.

One pound of muscle burns 5-to-14 calories a day so when you put on 5 pounds of muscle, your metabolism will burn 25-to-70 extra calories a day and You’ll lose an extra 2½-to-7 pounds of fat a year.
Although the 2½-to-7 pound weight loss is not a lot.
When you gain 5 pounds of muscle you’ll look 5-to-10 pounds slimmer because muscle takes up less space than Fat does.
If you are already experiencing fatigue, start out small by taking a 30-minute walk. Take the stairs instead of the elevator, park a little further from your destination and walk the extra block or two. If you have a dog, walk your dog once a week. Walking your dog will not only give you the exercise you need but your dog will enjoy it too. As you keep up with the simple exercises, your metabolism will increase, thus giving you more energy to increase your level of exercise.

Scientists are now saying you can actually lose more weight & keep your metabolism fired up longer by doing 4 smaller 10-minute workouts instead of 1 big 30-to-40-minute workout.

5.   Drink 8 to 10 glasses of water every day.
The energy burning process of metabolism needs water to work effectively.

For some people this might be a difficult task and if that is the case, start out small with drinking water too. Instead of drinking 8 to 10 glasses of water every day, start out with 4 glasses everyday for a week and work your way up to 8 glasses a day once your body gets used to it.

Water helps our system to clean out the toxins within our body. Water is also extremely important for many functions of our body.
If our body is lacking water, our body systems will slow down to cope with the problem.
A Clinical Research Center in Berlin found that after you drink 17 ounces of water – Your fat-burning metabolism increases by 30% within 10 minutes of drinking water.

6.   Get plenty of fiber rich foods in your diet every day. Fiber rich foods include beans, oatmeal, whole grains, and fruits and vegetables. Get the right amount of fiber rich foods in your diet and you will naturally increase metabolism and feel better.

7.    If you like spicy food, this tip is perfect for you. Studies show that spicy food, such as chili and peppers can help you to increase metabolism. Adding a little spice to your meals can still help rev up your metabolism.

Different studies have said that spices can increase your metabolism by 8-to-20% for at least 30 minutes after eating them.
An Oxford University study proved that hot peppers can increase your fat-burning metabolism by adding just 3 grams of chili peppers to meals and In a British Study, Spicy mustard made people burn an extra 45-to-75 calories over 3 hours

All you need to do to get a metabolism boost from spices is to add a little bit of cayenne pepper, spicy mustard or a spicy salsa to your favorite dishes.

Food does some amazing things for our bodies, including fight disease, so it’s not a surprise that some foods naturally boost your metabolism. Try adding some of the following foods to your diet each day:
•   green tea
•   oatmeal
•   grape fruit
•   broccoli
•   hot peppers
•   low-fat dairy
•   acai juice
•   salsa
•   lean meats

Burning calories means adding activity to our lifestyles, and exercise sessions are the real metabolism boosters. Try incorporating both cardio and strength exercise like:
•   Cardiovascular: biking, brisk walking, elliptical trainers, climbing stairs, or aerobics class
•   Muscle building: lifting weights, using resistance bands, push ups, squats, and chin-ups
•   Circuit training: a combination of cardio exercise alternating with mucscle-building exercises

Just as there are natural ways to boost your metabolism, there are also natural ways you slow your metabolism–often without even knowing about it. Here are a few:
•   Skipping meals–always eat breakfast!
•   Sleeping less than 6 hours a night.
•   Eating empty calorie foods (soda, ice cream, chips, fries, you know the list) exchange them for low carb,   low-fat, high nutrition foods.
•   Choosing processed foods, exchange them for whole grains.

Do you feel overwhelmed by looking at the big picture? Studies show that small changes in your weight are good for your overall health.

Anyone who has a large amount of weight to lose knows how frustrating it can be to step on the scale day after day and see very little change. Deep down you know it will take time for the weight to come off, but looking at the big picture is overwhelming. Suddenly losing 25, 50 or 100 pounds seems nearly impossible.

Change Your Focus to the Health Benefits of Weight Loss not dieting.

If you BMIs shows that you are overweight or obese, however, you probably been told or more times that you are at risk for many health problems and diseases because of the extra weight you carry.

Change your focus to the health benefits of weight loss.
Stop making weight loss about your pants size and start making it about living a long healthy life, preventing heart disease, reducing cholesterol and blood pressure and reducing your risk for diabetes.

The 10% Weight Loss Strategy

One strategy that people who have been successful with is to break down your goals into smaller segments. You can do this by aiming to lose five or ten pounds. Another way is to simply make your goal to lose 10% of your total weight.

If you’re trying to lose weight for health benefits, studies show that a loss of 10% is enough to see changes in certain health indicators such as blood pressure, diabetes risk, and heart disease.

That is not to say that you can’t or shouldn’t lose more than 10% of your body weight. Once you reach her first goal of losing 10%, you’ll reassess your goals and take 10% of your current body weight to make that your new goal. As you progress under weight loss journey you’ll continue to aim for a 10% weight loss.

Make your goal to living a healthier lifestyle rather than dieting.

Change what you eat. Choose healthier foods, avoid soda, fast food, junk foods, ice cream, candy, potato chips, and fried foods.
Look at your healthier lifestyle changes as eating better quality food rather than dieting and you can maintain these choices for the rest of your life.

Think about it, how many diets have worked for you?

The National Institute of Health (NIH)estimates that more than 172,000 premature deaths each year are directly attributed to obesity, the majority due to cardiovascular disease. But did you know that even a modest 5% decrease in weight can significantly improve your health?

Anyone who has more than 10lbs to lose knows how daunting of a task it is to step on the scale day after day to see if any improvements have been in her weight loss efforts.
Suddenly losing that extra 5, 10, 50 or even 100lbs seems an impossible feat. However, by changing your focus, you can change your mind set.

Focus instead on the health benefits of shedding that excess baggage and eating better quality of foods.

Stop making weight loss all about your pants size and make it about healthy choices and living longer.
As you begin to shed the excess weight, you also begin to shed unwanted health risks like high blood pressure and heart disease.

Sure, losing weight takes time, dedication and effort but think of all the health benefits you will gain.
Don’t think about it as a diet plan but rather a life change plan. We all know the bad things in our lives that we should not eat. Making simple changes over the rest of our lives will make big differences.

Simply by shedding 10 percent of your weight, you will gain:
•   increased energy levels;
•   lowered cholesterol levels;
•   reduced blood pressure;
•   reduced aches, pains and inflammation;
•   improved mobility;
•   improved breathing;
•   the ability to sleep better and wake more rested;
•   the prevention of angina or chest pain caused by decreased oxygen to the heart;
•   a decreased risk of sudden death from heart disease or stroke;
•   the prevention of type 2 diabetes;
•   improved blood sugar levels;
•   the alleviation of having to use some medications; and
•   an increased self-esteem and confidence.

Reasonable approaches to overweight and obesity embrace small changes and set achievable goals for moderate losses. The focus shifts away from weight loss and to health gains. If you are overweight, first aim to prevent weight gain, then lose weight to improve your health.

20 Diseases Caused By Obesity
•   Heart disease
•   hypertension
•   stroke
•   diabetes
•   colon cancer
•   breast cancer
•   fatty liver disease
•   peripheral artery disease
•   gallstones
•   sleep apnea
•   asthma
•   osteoarthritis
•   Alzheimer’s disease
•   angina
•   kidney disease
•   endometrial cancer
•   congestive heart failure
•   respiratory failure
•   GERD

Don’t diet, make healthy choices for the rest of your life.

Nuts used to get a bad reputation for being “too fattening”. However, now we know that that the fats contained in nuts and seeds are actually healthy fats called unsaturated fats — as well as other healthy nutrients — that can help keep your heart healthy and your cholesterol levels within a healthy range.

Although the impact that nuts have on your cholesterol level can vary according to the type of nut, consuming at least a handful of some nuts can help slightly decrease your LDL and boost your HDL, or “good” cholesterol levels.

So whether you spread them over your favorite cereal or eat them plain, including nuts in your diet could help keep your lipid levels healthy.

The walnut is not only good for cooking – they are healthy nuts that can also help your heart. The Food and Drug Administration (FDA), recognizing the cholesterol-lowering properties of walnuts, accepted a petition filed by the California Walnut Commission in March 2004 to list the health claim that walnuts can aid in reducing cholesterol levels. Through many studies performed by various research institutions all over the world, the benefits of walnuts have now been discovered. Not only has the consumption of walnuts proven beneficial in lowering cholesterol levels, they have been also noted to reduce the risk of heart disease and inflammation.

What Makes Walnuts Healthy?

Walnuts demonstrate heart-healthy benefits due to the presence of high amounts of omega-3 fatty acids and phytosterols. Omega-3-fatty acids reduce triglycerides levels and only slightly reduce LDL levels (low density lipoproteins, also know as the bad cholesterol). Phytosterols appear to slightly lower LDL cholesterol levels, however, the mechanism by which it does this is not entirely known. In fact, walnuts contain the highest amount of omega-3-fatty acids in 1 ounce of nuts (i.e. one handful) in comparison to other nuts (2.5 g of omega-3-fatty acids versus less than 0.5 g found in other nuts).

In addition to heart healthy ingredients, walnuts also contain a wealth of other nutrients, including vitamin E, the B vitamins, fiber, and several minerals. Many of the studies performed suggest that you only need to consume only a handful of walnuts a day to receive the cholesterol-lowering benefits of walnuts. The FDA agrees with this health claim, which will be on every bag of walnuts you purchase and will state the following: “supportive but not conclusive research shows that eating 1.5 oz of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease. See nutrition information for fat [and calorie] content.”

Where’s the Proof?

Many studies have indicated the usefulness of walnuts in reducing cholesterol levels. The first study involving the benefits of walnuts was performed at Loma Linda University in 1993. This study revealed a controlled diet containing walnuts reduced LDL cholesterol significantly in comparison to the Step One diet produced by the American Heart Association. The controlled diet was a modified version of the Step One diet, with the exception that walnuts replaced the fatty acid portion in the diet. A Harvard study outlining the benefits of nuts concluded that high dietary nut consumption decreased the risk of sudden cardiac death in 2002. In addition to this, many studies have elucidated the benefits of consuming walnuts and other omega-3 fatty acid-containing foods, citing that consuming high amounts of these products reduced the risk of stroke and clogging of arteries.

The bottom line is that walnuts are a healthy snack packed with important nutrients that can help keep cholesterol levels — and your heart — healthy. Most studies have shown that it takes only one handful daily to achieve this effect.

Can Almonds Lower Cholesterol?

The almond tree (scientific name: Prunus dulcis), native to the Middle East, is mostly known for its seed — the almond. Almonds have been used in many delicious dishes, ranging from elaborate deserts, salads, or even alone as a quick snack. Besides its important purpose in many dishes, there is also evidence that almonds have numerous health benefits, which include the reduction of inflammation, treating certain skin conditions (such as eczema), promoting heart health, and aiding colon health. In fact, almonds have been used in Ayurvedic medicine to improve the health of the brain and nervous system. However, there is also mounting evidence that almonds can also improve your cholesterol levels.

There have been multiple studies that have looked at the effect that almonds have on lipids, and the results appear promising. These studies have looked at a wide range of individuals — including those with high cholesterol, normal cholesterol levels and diabetes, and who are obese — consuming anywhere between 25 to 168 g of almonds a day. This is roughly equivalent to 1 to 6 handfuls of almonds a day. In some studies, almonds replaced some of the fats consumed in the diet, whereas in other cases, almonds were added to a healthy diet.

To date, studies have found that:

Almonds reduce total cholesterol levels by 3% to 11%.
LDL cholesterol levels are reduced by 4% to 15%.

The effects of almonds on HDL cholesterol vary. While some studies have noted a slight increase in HDL of up to 4%, other studies have seen no impact on HDL levels. In most studies, triglyceride levels also appear unaffected by almond consumption.

The Bottom Line

There is evidence that almonds can help lower total cholesterol levels, LDL, and triglycerides, and raise HDL cholesterol. While it is not fully known how they affect cholesterol levels, it may have something to do with one of many nutrients contained in almonds.

Fiber, flavonoids, and unsaturated fats — all components in almonds — possess lipid-lowering properties. In fact, the Food and Drug Administration issued a qualified health claim for almonds and other nuts in 2003, allowing companies that manufacture nuts to label their products as “heart healthy.” This claim states, while it has not been proven, that evidence suggests that 1.5 ounces of nuts may reduce heart disease when used in conjunction with a healthy diet.

Unfortunately, more studies are needed to provide a direct link to almonds and lowered cholesterol levels. In the meantime, it doesn’t hurt to incorporate almonds into your diet — especially if you are going to substitute them with more cholesterol-damaging snacks, such as chips and crackers.

1. You Aren’t Getting Enough
Soda and coffees don’t count. In fact, though they are liquid beverages, the caffeine in both can increase fluid loss through diuresis. When this happens, the body begins storing water (see #4). Conventional wisdom tells you 6-8 glasses of water is enough per day. Since you’re training for an unconventional physique, you need more. Aim for at least a half gallon to a gallon per day, depending your level of conditioning.

2. Water Clears Out Toxins
Water flushes out toxins and other metabolic waste products from the body. Water is especially important when following a “high protein” diet, as it helps remove excess nitrogen, urea (a toxic substance), and ketones. If you’re eating big to gain weight, then you need even more water to help your kidneys do their work.

3. Water Helps Metabolize Fat
Without enough water, the kidneys can’t function properly. When this happens, some of the load is transferred to the liver. The liver metabolizes stored fat for energy. If the liver is doing some of the kidneys’ work, it burns less fat. In addition, water can actually reduce feelings of hunger.

4. Water Reduces Fluid Retention
Contrary to popular belief, drinking water can actually help you shed excess water weight. When water is in short supply, the body, thinking there’s a shortage, begins hoarding it. This water is stored in extra cellular spaces. In other words, your skin starts looking soft and puffy.

5. Water Keeps You Regular
Too little water, and your body steals it from organs such as the colon. When this happens, you experience constipation. Plus, water allows you to digest your meals efficiently. This is especially true when you’re consuming over 4,000 calories a day.

6. Water Helps Individuals Who Get Too Much Salt
If water retention is a chronic problem, it may be because there’s too much salt in the diet. The higher the sodium intake, the more the body tries to retain water (to dilute its concentration). Either reduce salt intake or drink more water.

7. Water Helps Your Supplements Work Better
Supplements like creatine work in part because it pulls water in muscle cells, thereby creating an anabolic environment needed for growth. For this to work properly, you need plenty of water. Plus, if you’re training hard, then you need a basic mega-vitamin. Many vitamins are water soluble, and water unlocks the power of those vitamins.

Your body needs to have at least 80 oz of water a day