Summer beauty

“ Be your own kind of beautiful.”

“How many cares one loses when one decides not to be something but to be someone.”
― Coco Chanel

Super Foods for Lower Cholesterol and Heart Health

You may know that a bad diet can cause your cholesterol levels to climb. But keeping your numbers in check isn’t just about avoiding burgers and fries. In addition to limiting the bad stuff, it’s also important to load up on good-for-you, cholesterol-fighting foods. Try adding these items to your shopping cart:

Salmon
Research has shown that omega-3 fatty acids are seriously heart-friendly. They help lower levels of LDL (“bad”) cholesterol and triglycerides, slow the rate at which plaque builds up in your arteries, and can bring down your blood pressure. Some of the top sources of omega-3s are fatty fish, particularly salmon, but also other varieties like tuna, trout, and herring.

Oils
You can make that veggie stir-fry even healthier by cooking it in plant-based oils, many of which are rich in omega-3s. Some of the best: flaxseed, walnut, canola, and soybean oil. Just be sure to mind your portion sizes, since even a small drizzle can pack a splash of calories.

Whole-Grain Breads and Cereals
Studies show that dietary fiber can lower LDL cholesterol, but most Americans aren’t eating nearly enough. To get more, skip refined grains with “enriched” flours in favor of labels that say “whole grains.” Breakfast is the perfect time to get a fiber boost. Try switching to oatmeal, whole wheat toast, or bran flakes cereal.

Berries
All fruits have some fiber. A banana, an apple, an orange, and a grapefruit each have about 3 grams, though you’ll have to eat the whole thing (orange juice, for example, has just half a gram of fiber per cup). Grab a handful of blueberries (which have 4 grams per cup) or raspberries (which have 8 grams per cup), though, and you’ll hit a fiber mother lode.

Avocados
These creamy fruits are a terrific way to get more healthy unsaturated fats into your diet. Research suggests that eating an avocado a day can help lower LDL cholesterol in overweight and obese people. Though guacamole is delicious, it’s easy to eat half a bag of chips along with it. Try dipping carrots in it, or have sliced avocados on whole-grain sandwiches or in salads.

Beans
Whether you choose pinto, kidney, or black varieties, beans are one of the best sources of fiber. For a one-two boost to heart health, replace meat in your diet with beans. “You’ll add a tremendous amount of fiber, and lower your intake of cholesterol and saturated fat,” says Joan Salge Blake, clinical associate professor at Boston University's Sargent College of Health. Try them in place of ground beef in chili, or swap out your usual hamburger for a black bean patty.

Nuts
Once dismissed for their high fat content, nuts are now hailed for their powerhouse nutritional benefits, including lots of protein, fiber, and healthy unsaturated fats. Try snacking on a handful of walnuts, almonds, or cashews, or sprinkling them over yogurt, cereal, and salads.

Chocolate
It’s true, even dessert can be heart-healthy. The cocoa bean contains antioxidants called flavonoids that fight cholesterol. Generally, the higher the cocoa content, the more antioxidants you’re getting, so reach for dark over milk chocolate, and don’t eat too much.

Spinach
All vegetables contain cholesterol-lowering fiber, but spinach is a particularly great source, with 6 grams per cup. If your greens tend to wilt in the fridge before you can finish them, remember: The frozen variety has just as much fiber and nutrients as fresh.

6 Natural Beauty Tips for Women

1. Sleep on it.
All you have to do is check the mirror after a night of tossing and turning to understand just how much your skin needs shut-eye.

Research backs that up. A 2013 study in the journal Sleep found that people who were sleep-deprived had puffy, blood-shot eyes, dark under-eye circles, more wrinkles, and droopier eyelids than well-rested folks.

The culprit? The stress hormone cortisol.

“It’s at its lowest during sleep, so if you’re not sleeping enough, your levels of cortisol go up and that results in a loss of collagen,” says dermatologist Amy Wechsler, MD, author of The Mind-Beauty Connection. “You can see it after even a single sleepless night.” Aim for 7.5 to 8 hours of shut-eye every night.

2. Break a sweat.
Talk about motivation to move more: People over 40 who exercise regularly have the skin of people half their age, according to a 2014 study at McMaster University in Ontario.

Even better, you don’t have to run marathons or spend your life in yoga class to reap the rewards. People in the study who exercised at a moderate pace -- they jogged or cycled for half an hour twice a week -- also saw benefits.

The key? Sticking with it. Pick an activity you like (walk the dog, bicycle with your kids) and then mark it on your calendar.

3. Stick to the shady side of the street.
That sunscreen you wear every day helps, but don’t count on it alone. For one thing, it wears off as the day goes on.
To make sure you’re fully protected against the sun’s UV rays, wear sunglasses, cover up, and seek out the shade when you’re outdoors, especially between 10 a.m. and 4 p.m. That's when burning and cancer-causing UVB rays are at their most intense. We’re talking year-round, especially at high altitudes and on reflective surfaces like snow and ice, where you can get double the UV dose.

“There is nothing more aging than ultraviolet rays,” Wechsler says. “Over time, they break down collagen, thin out the skin, and create sunspots and extra blood vessels.”

4. Stay hydrated.
Check the ingredients on your favorite moisturizer, and chances are you’ll see one called “hyaluronic acid.” It’s found naturally in your skin, and it’s a moisture magnet, holding on to the water you get from food and drinks, making your skin firmer and fuller.

But “if you’re dehydrated, the water goes to your [other] organs instead,” Day says.

A quick trick to know if your skin is thirsty: Pinch the back of your hand or lower arm. If the skin doesn’t snap back quickly, you’re running low on H2O.

Not a fan of plain water? Fruits and veggies that naturally are loaded with water - such as cucumbers, cauliflower, tomatoes, grapefruit, and celery -- are just as effective.

5. Less worry, more happy.
When you’re stressed, cortisol -- that familiar foe -- goes up, doing a number on collagen and causing dry skin and wrinkles, Wechsler says. No wonder men in a 2013 study published in Biology Letters found women with high levels of stress hormones to be less attractive.

Meditation is a proven stress zapper, but it’s not the only one. Treat yourself to a massage or a mani-pedi. Working out also torches stress. And you’ll handle it better if you’re well-rested. Win-win!

6. Exfoliate regularly.
Skin cells turn over constantly, but as you get older, and depending on the environment, sometimes they need help to fully slough off. Give your skin an assist and exfoliate once or twice a week.

Try Day’s all-natural DIY recipe: Combine salt, sugar, and enough honey and coconut oil to form a paste. Make it thicker and coarser if you have oily skin, she says.