Cholesterol performs many important roles in the body. For instance, it helps cells maintain their structure, aids in producing hormones, balances vitamin D levels, and supports digestion. That said, too much cholesterol can increase the risk of various health conditions, including heart disease. Fortunately, one can lower cholesterol levels naturally to a certain extent by making healthier lifestyle choices, such as eating the right foods and exercising. Eat more plant-based foods Plant-based foods, such as vegetables, fruits, beans, lentils, and whole grains, are packed with nutrients that help lower cholesterol levels naturally. They are also good sources of essential vitamins, minerals, and antioxidants that help reduce inflammation caused by high cholesterol. There are many ways to incorporate plant-based foods into meals. For instance, one can prepare stir-fried vegetables and veggie-packed bowls or simply add beans and lentils to chili, tacos, and soups. Besides helping lower cholesterol, these plant-based foods add a dash of color to the plate, making meals feel more appetizing.  Choose healthy fats over saturated fats Saturated and trans fats increase cholesterol in the body. On the other hand, unsaturated fats support better cholesterol balance. One way to include more unsaturated fats in meals is to cook with olive, avocado, sunflower seed, or canola oil instead of butter or shortening.

Three key elements that contribute to immune health are sleep, hydration, and physical activity. Hydration is essential for survival, migration, and responses of immune cells to harmful microbes, while quality sleep supports the creation and regulation of immune cells that fight infection and inflammation. On the other hand, physical activity enhances immune function and reduces the risk of chronic inflammation. Together, these three elements, along with some immunity and wellness basics, can enhance a person’s disease-fighting mechanisms. Role of hydration in strengthening the immune system White blood cells, like other cells in the body, require enough hydration to function normally. A consistent supply of water enables these cells to survive and perform their respective functions. Hydration and the lymphatic system are closely linked. Lymphatic fluid can move only through water, and this fluid actively looks for pathogens and other harmful microbes before eliminating them. Drinking enough water keeps this fluid in motion. Water also helps facilitate the transport of white blood cells to various parts of the body, enabling them to fight against bacteria and viruses. Several studies have shown that even mild dehydration (losing 1-2% of body water) can impair immune response and cognitive function. Additionally, there’s a direct correlation between inadequate water intake and reduced immune cell counts and gut health issues, which are linked to impaired T-cell function in the gut.

The human body requires certain minerals to support bodily functions. One such mineral is magnesium. It supports sleep by soothing the nervous system, relaxing muscles, and regulating hormones during rest. It also facilitates the release of GABA, a neurotransmitter that promotes calmness and eases tension. However, many people struggle with magnesium deficiency, leading to poor sleep quality and increased stress levels. In such cases, including magnesium-rich foods can enhance sleep quality, lower stress, and improve muscle movement. Pumpkin seeds These seeds, also known as pepitas, are a solid natural source of magnesium. A single cup of dried pumpkin seeds contains as much as 792 mg of magnesium, as per the USDA statistics. Even consuming a quarter cup of these seeds can help in meeting one’s daily magnesium needs. These seeds can be consumed in different ways. One can eat the seeds raw or roast them to enhance flavor. Alternatively, they can be eaten as a standalone snack or used as a garnish on a regular meal to add crunch and flavor. Many people often use these seeds as a topping to add extra flavor, texture, and nutrition to dishes such as yogurt, porridge, and salads. Nuts Nuts and seeds are among the richest sources of naturally occurring magnesium, even when they are consumed in small servings.