PHYTOSTEROLS or plant sterols, which are fats that are part of plant cell membranes, have the ability to lower LDL (low-density lipoprotein) or bad cholesterol. This has been the subject of studies for more than 50 years in over 40 clinical trials. The unique action of these sterols is that while they lower LDL, they do not affect HDL (high-density lipoprotein) or good cholesterol. HDL is beneficial to the body because it prevents cardiovascular disease.

Natural sources include cold-pressed oils like rice bran, flaxseed, olive, sesame and wheat germ, nuts and seeds, algae, seaweed, spirulina, vegetables, fruits, cereals, legumes (beans).

Remember the expression ?Five almonds a day will save my heart?? It?s true. While almonds contain 141 mg/100 g of phytosterol, rice bran oil being the highest at 1190 mg/100 g, it?s enough for heart health, just like pistachios at 214 mg/100 g. If you want to lower your cholesterol by 10 percent the natural way, consume 1-3 g or 2-3 tsp of nuts or veggies daily.

Tips

1. Eat vegetables and fruits daily ? the fresh kind, not the canned variety. While canned fruit may be convenient, it is also high in sugar.

2. Try a serving of nuts daily. Sprinkle on your salad and oatmeal/cereals.

3. Use cold-pressed vegetable oil.

4. Increase the intake of carrots, pumpkin, broccoli, mangoes, apricots. These are high in carotenoids.

Eat a rainbow, nutritionists say. Carotenoids, which are also responsible for the color of fruits, vegetables and foods, provide ultraviolet protection and ensure eye health.

The colors yellow, orange and red are converted into Vitamin A, which the body uses as antioxidant to protect the skin and eyes. So eat more guavas, tomatoes, grapefruit, yellow peppers, corn, orange, marigold flowers, avocado strawberries, blueberries, salmon, lobster, prawns, leafy dark green vegetables. Carotenoids also help prevent cancer.

Best-known carotenoids are identified by their colors: Orange for beta-carotene; yellow for lutein and zeaxanthin; red for lycopene; pink for astaxanthin.

Body aches

The stiff neck or frozen shoulder and body aches that don?t seem to go away may be the product of long-held emotional pain. The result? Tension. There are ways to release the stiffness in your body by easing the hardness in your life.

Emotions tend to be concentrated in particular parts of the body, and their interpretations include:

Chest ? This is where you carry the burden of grief and loss.

Sides of body ? One?s anger and frustration are stored here.

Heart ? This organ holds your joy.

Lower back ? Loss of sense of creativity

Shoulders/neck ? Feeling the heaviness of one?s responsibilities.

Stomach ? Holding on to one?s disgust and dissatisfaction

Head ? Overloading mind with fears

Legs ? Feelings of immobility and inability to move forward

What to do:

Enroll in an exercise class.
Go on vacation.
Have moments of silence.
Sleep. Laugh.
Celebrate.

Affirm: ?My blessings are on their way.?

Love and light!