Having high cholesterol is a major concern for many Australians as it is known to contribute significantly to chronic heart disease and other harmful conditions. It is also very prevalent, with studies showing that, in 2013, roughly 5.6 million Australians had high levels of cholesterol.
The good news is that there are many ways that you can help lower cholesterol naturally, and that are very easy to integrate into your day-to-day life. Many of these are very effective in lowering LDL (bad cholesterol) and boosting levels of HDL (good cholesterol). If you would like to read more about the difference between HDL and LDL, we recommend reading our helpful guide on the subject.
But if you are well-versed on all things cholesterol, let’s dive straight in. Here are 10 easy ways to help lower cholesterol naturally.
Saturated fat intake influences your LDL cholesterol level more than anything else in your diet and should be limited as much as possible. This includes fatty meats (such as beef, pork and lamb, processed meats like salami, sausages and chicken skin), full cream dairy products (such as butter, milk and cream), deep fried food, processed cakes, biscuits and pastries.
Trans fatty acids (known simply as trans fats) influence both your LDL and HDL levels and should be limited as much as possible too. Trans fats are found in many fried, processed and takeaway foods (such as burgers and fries, frozen pizza, biscuits and cakes). Some foods contain both saturated fat and trans fat – these should be eliminated from your diet completely.
Regular exercise is very important for helping lower cholesterol levels. During physical exertion, the fatty content of lipoproteins in your body are consumed for energy, which is great for lowering LDL. Physical activity also can help you raise your HDL cholesterol level, which is very important for reducing the risk of chronic heart disease.
There are two different types of fibre – soluble and insoluble, and the former can help lower your LDL levels. Whole grains, beans and legumes, bran, cereals, and brown or wild rice are an excellent source of soluble fibre. Many of these are easily substituted for common foods we eat – simply eat whole grain bread instead of white; brown or wild rice instead of white rice; or add lentils to rice dishes or salads. Fruits prunes, apples, and pears are high in fibre and can boost your HDL and lower your LDL levels too!
Olive oil is an excellent alternative to using butter or coconut oil for cooking as it contains unsaturated (monounsaturated) fat, which lowers the impact of LDL on your body, and can increase your HDL levels.
There are natural complementary medicines that can help boost HDL and lower LDL levels. Cuban Policosanol is isolated and purified from a natural source, Cuban sugar cane wax, that studies have shown can reduce LDL cholesterol and increase HDL cholesterol within the normal cholesterol range. When incorporated into a healthy regime of a balanced diet with plenty of exercise, this can be an extremely effective way of managing cholesterol levels. Read more about Policosanol here.
Red meats contain a higher proportion of saturated fat than fish and poultry, and should be consumed less. Instead, eat omega-3-rich fish such as salmon, sardines, mackerel, and trout. Omega-3 is an essential fatty acid that can lower LDL and increase HDL.
Many seeds and nuts, such as chia seeds, flax seeds, almonds, pistachios, and peanuts are rich in omega-3 fatty acids and fibre. Try incorporating these into your diet to help increase HDL and lower LDL levels.
Switching to a plant-based diet is a very effective way to cover a lot of bases mentioned above. By cutting out meat, you will naturally gravitate towards plant-based products, such as soy, fruits and vegetables, legumes, nuts and seeds for sustenance. In terms of your cholesterol levels, you are effectively killing two birds with one stone!
Smoking is detrimental to your health in multitude of ways. Studies have shown that smokers have significantly lower HDL levels than non-smokers, while non-smokers have higher HDL levels. Studies have also shown that smokers who quit experience a boost in HDL after they do so.
Red wine contains no cholesterol and, in terms of your health, is a great alternative to beer and sugary alcoholic drinks. Some studies have even shown that those who drink in moderation have higher levels of HDL. However, excess drinking can increase levels of triglycerides in your body – and the lower your triglyceride level, the better. So keep it to a glass a day at most.
Fibroids are benign (noncancerous) tumours that grow within the uterine wall. They are also known as uterine fibromas, myomas, uterine fibromyomas, fibromas or leiomyomas.
Fibroids can range in size from very small – about as big as a pea or even smaller, and invisible to the naked eye – to quite large, up to 20 cm in diameter. With some being so small, they are often undiagnosed and do not require treatment.
However, occasionally they are associated with infertility, miscarriage and premature labour, and require treatment. They are most common in women during their childbearing years and affect roughly 30-50% of women of reproductive age. However, only about half of these actually present symptoms.
There are three types of fibroids, which are categorised by their location on the uterus:
• Intramural: These are the most common type – growths in the wall of the uterus
• Submucosal: These are growths in the endometrium (the lining of the uterus)
• Subserosal: These are growths on the outside of the wall of the uterus (serosa), which can sometimes appear like long stalks.
• Pedunculated: These grow on a stalk either to the outside of the uterus, or inside the uterine cavity.
Some fibroids are very small and do not cause any noticeable symptoms – many women don’t even notice they are present. Sometimes they are only detected during a routine gynaecological check up, or when the uterus is being examined for another condition.
However, larger growths, or those growing on a particular part of the uterus, can present symptoms (for example, submucosal fibroids often cause heavy or painful periods).
• Pain during sex
• Heavy periods (menorrhagia) or painful periods (dysmenorrhoea)
• Spotting between periods
• Pain or pressure in the pelvic area
• Frequent urination, or constipation
• Noticeable swelling in the lower abdomen
• Headaches or fatigue
We do not know for sure why fibroids occur, however, as they only present in women in their childbearing years, we do know that female hormones play a significant role in their development and growth. After menopause, they tend to decrease in size and slowly disappear due to decreased levels of oestrogen and progesterone.
There are some risk factors associated with fibroids. These include:
• Race – women of African or African American origin face a fourfold increase in their risk of developing fibroids
• Age – older women, prior to menopause – are at a higher risk
Fibroids often do not present symptoms and will not need to be treated. In this case monitoring is the best approach for management.
Treatment of fibroids that are causing troublesome symptoms or complications will depend on their size, number and location. These include:
• Hormone medication: Can be used to shrink fibroids, making surgical treatment easier. Agents such as GnRH agonists, or selective progesterone receptor modulators are effective in this way.
• Uterine artery embolisation: A procedure to reduce the supply of blood to the fibroid, causing it to shrink.
• Transcervical Resection: A hysteroscope is used to remove a fibroid that is partially or completely inside the cavity of the uterus, and partially in the wall of the uterus.
• Laparoscopy: Keyhole surgery to remove a fibroid
• MRI and ultrasound: An MRI is used to located the fibroid, which is then destroyed using the heat from ultrasound waves. This procedure is considered experimental at this time.
• Open surgery: Keyhole surgery may not be possible for larger fibroids. In this case, open surgery may be required.
• Hysterectomy: Removal of part or all of the uterus. This may be required for very large or multiple fibroids that are causing major symptoms or complications. Pregnancy is not possible after a hysterectomy, so this should be discussed with your gynaecologist beforehand.
Falafel is a cultural icon in Lebanon. While there are many who can make a tasty falafel, few can match the fresh, healthy and authentic Lebanese version made from chick peas which are soaked, ground and mixed with spices, such as cumin, chilli, garlic and coriander, then deep friend to golden brown perfection.
Aside from being a delicious snack, falafel is very healthy, though it might be hard to believe how something so delicious can be good for you. To convince you, let’s take a look at the health benefits of falafel.
High In Fibre and Protein
Like other legumes, like lentils and beans, chick peas are high in fibre and protein, both of which have a multitude of health benefits including good heart health, muscle repair and development, weight management, digestive health and more.
Loaded With Vitamins and Minerals
Chickpeas are loaded with a range of vitamins and minerals crucial for heathy bodily function including calcium, iron, phosphorus, zinc, folate, potassium, B vitamins and magnesium.
Low in Calories
Compared to other fried goodies, falafel is very low in calories. Similar dishes, such as shawarma or doner kebabs all contain high calorie meats, whereas the chickpeas that falafel is made from offer a much lower calorie count.
Rich In Healthy Fats
Falafel is rich in what are known as “healthy fats” and does not contain any trans fats or saturated fats, which are two of the biggest contributors to high cholesterol.
Good For Blood Sugar Levels
Foods that are rich in fibre also help control your blood sugar levels. Fibre slows down digestion, and lets sugar transfer slowly from your digestive tract into your bloodstream. This means there is no sugar “high” after eating falafel, and no fatigue or irritation from a blood sugar crash.
Low In Salt
Falafel is low in sodium. And maintaining a low-sodium dietary intake is essential for maintaining a low blood pressure.
Hotels are multi-faceted spaces that house range of activities day and night, and a large spread of people, and their infrastructure must reflect this diversity.
Doors are a very important component in the overall makeup of a hotel and must be able to take whatever is thrown at them. Here are some things to think about when choosing doors for hotels.
“Fire door” is a short term for a fire-rated door set. Fire doors consist of the door leaf, frame and associated hardware such as handles, locks, viewing panels and air grills. Fire rated doors are an essential part of every building’s fire protection model – hotels in particular.
Fire doors save lives by stopping fire and smoke from spreading quickly and from entering places where staff or patrons may get trapped, like stairwells and corridors. They are also crucial for the hotel’s preservation and ensuring flames do not spread past the source.
Solid core doors have fantastic sound proofing properties.
Any kind of door works as a sound barrier at some level. With standard doors, however, sound waves will still manage to make their way through unless further preventative measures are taken. These measures include sound insulation and sound absorption – putting up an acoustic barrier.
The greater the mass of the insulation material per unit area of a door, the more soundproof it will be. A double-leaf partition – two sections separated by an air gap filled with a sound absorber – is an efficient and practical sound absorber.
Hotels need to highly durable and able to take a lot of wear and tear. The overall build quality of solid core fire doors is far superior to hollow core doors, and thus are extremely durable and will last a lifetime in a hotel.
Hotels are all about looks and granduer! Despite being heavy-duty, solid core doors and fire doors are extremely adaptable and can be aesthetically tailored to suit many types of hotel fit-outs.
Solid core doors offer far superior levels of resistance to attacks and/or forced entry. While there are security doors avaliable for heavy duty applications (ballistic doors), standard solid core doors and fire doors are still very hefty and are more suitable in hotels.
Cleaning is an essential part of everyone’s life. Whether it’s at home or in the workplace, we all clean everyday.
Some of the waste we produce can be managed with the weekly rubbish removal services provided by our local council. But in many cases, a little extra help is required. Here are 5 benefits of using a rubbish removalist in Sydney.
Home renovations and office strips outs, no matter the size of the job, will leave you with a mess on your hands. And there’s nothing worse than having a shiny new kitchen or office with all the leftovers sitting out front.
While skip bins might seem like the best option for storing waste, the reality is that they are an eye sore, they take up space on the street, can ruin your lawn and usually end up sitting in front of your house much longer than necessary – plus they can pose major health and safety risks!
It is our responsibility as global citizens to recycle as much as we can. Despite how easy it is, there is still a large percentage of recyclable waste that is not being disposed of responsibly. And this is a big problem.
By using a rubbish removal service, you take the hassle out of sorting your recycling from other waste, and the process of taking it to a dedicated recycling facility – we’ll do it all for you!
Rubbish removal can be tricky business. Much of the waste we deal with is quite dangerous, and attempting to remove it yourself can be strenuous and even unsafe. Lifting heavy items like washing machines or fridges, or even mattresses, can put quite a lot of strain on your back.
Getting rid of green waste, such a branches and logs, is also tricky – don’t go using an axe if you don’t know what you’re doing! Get a rubbish removalist (who offer light demolitions and labour hire) instead!
Doing a big household cleanup, such as a spring clean or clearing out a deceased estate, can be a mammoth task, and without a helping hand can end up taking weeks. The problem with cleaning is that you usually end you making more mess than you began with.
Using a rubbish removal service to take everything away in one go is a great way to ensure this isn’t an issue! No matter how diverse the rubbish you have on your hands is – furniture, mattresses, green waste – we can take everything away quickly and efficiently.
Aside from offering fast and affordable rubbish removal services, we are also offer light demolitions and labour hire to all of our valued clients. This means that we can bring a bathroom back to its shell or demolish an old shed or garage, andremove the waste right away. You can’t beat efficiency like that!
Utilising our 10 years of experience in the industry with our dedicated, capable team to cater to your needs, we can tackle jobs of any size and, of course, in an eco-conscious manner. Contact us today or book a free quote online!
While steel is one of the most resilient and versatile materials you can build with today, it is still susceptible to corrosion. This in turn can affect its integrity, durability and aesthetics. Thankfully there are ways you can protect your steel against different types of corrosion through surface treatment.
There are many reasons why steel surfaces are treated, from making them more attractive through to protecting them against scratching, peeling, extreme weather and, of course, corrosion
Zinc phosphate primers are formulated with a mineral zinc phosphate that provides inhibitive or active corrosion protection to protect the steel. Let’s take a look at what is it and the process involved.
Steel surfaces can be painted with specially formulated primers in order to improve corrosion resistance as well as boost their visual appeal, with one of the most popular applications being zinc phosphate priming.
Zinc phosphate is an inorganic chemical compound that can provide active or inhibitive corrosion resistance to low-alloy and carbon steel and zinc primer has been used in everything from construction to ship building to the automotive industry.
Zinc phosphate can be applied in a number of different ways:
Brushing: Brushing is a simple process, but it is slow and labour-intensive (thus expensive). Nonetheless, it provides very high shearing forces between the paint and the substrate.
Rolling: Rolling is quicker and more suitable for larger areas – however they must be flat. Therefore, rolling is not suitable for many steel sections.
Spraying: Spraying is more effective for steel sections with sharp angles. This involves atomising the primer into fine droplets and spraying them onto the section to form a continuous film.
For more information on the different types of corrosion you will want to protect your steel from, please see below:
• Uniform attack corrosion
• Pitting corrosion
• Intergranular corrosion
• Crevice corrosion
• Galvanic corrosion
If you need quality steel that is fabricated to suit your unique needs, or steel surface treatment to protect your steel, contact Steel Fabrication Services today.
Our team of expert structural steel fabricators have the experience and knowledge to answer any of your questions and will ensure that you find the best solution to suit your needs.
To contact us today, simply call, fax, email or drop by our Brookvale location.
One of the most common conditions that can occur whilst playing golf is Golfer’s elbow, or medial epicondyalgia. The muscles that flex your wrist and fingers attach on the medial epicondyle, the bony lump on the inside of you elbow. It is a wear-and-tear type condition affecting the flexor muscle/tendon.
Golfer’s elbow is opposite to what happens in Tennis Elbow, which affects the muscles/tendons that extend the wrist and fingers. Symptoms can include pain on the inside of your elbow radiating into the flexor muscle mass in you forearm, pain on gripping and with elbow/wrist movements and weakness. It is caused by repetitive elbow and wrist movements and gripping.
• Ensure you warm up appropriately prior to playing.
• Seek help from an expert and re-assessing your swing technique and modifying movement patterns can help to de-load some of the muscles and strain on the tendinous insertion.
• Use the right equipment, lighter clubs or larger grips may be beneficial in reducing muscle effort.
• Rest in between sessions and return to golf and other activities in a graduated fashion to reduce flare-ups.
• Once the acute symptoms have settled, stretching before playing can help prepare your arm for the game.
A tailor made exercise program will be designed for you by one of our hand therapists.
Symptoms of medial epicondyalgia are different for each person and differing movements can be aggravating for some and not others. Your therapist will be able to assess you and determine what treatment will be the most effective to help ensure your safe return to golf.
It may include heat and massage to the flexor muscles, using anti-inflammatory cream, graded strengthening exercises, stretching, nerve gliding exercises and use of splints such as a counterforce brace.
All women experience their menstrual cycle differently. However, one thing most can expect each month is period pain, which is caused by contraction of the muscles in the uterus.
Period pain – also known as dysmenorrhoea – is different for everyone, and can include cramping or heaviness in the pelvic area, as well as pain in the lower back, stomach or legs. These symptoms can result in lethargy, nausea, vomiting, paleness, diarrhoea or loose bowels
Period pain is very common and can usually be managed with over-the-counter painkillers and other management techniques such as heat packs and massage. However, for some women, period pain can be far more severe.
Normally, pain should only last for the first few days of your period, and should be manageable with period pain killers, and other management techniques. If your period pain is not manageable through these means, continues for longer than a few days, or is so debilitating that it affects your day-to-day life (meaning you can’t go to work or school, or go out), then it may be considered abnormal. In this case you should get in touch with your gynaecologist.
There are two types of period pain: primary and secondary.
• Primary dysmenorrhoea is what most women experience, where there is no underlying condition in the uterus. Pain is caused by contractions of the muscles in the uterus to dislodge the thickened lining.
• Secondary dysmenorrhea is pain that is caused by an underlying condition affecting the uterus. This is more common in older women. Aside from painful periods, there may be other symptoms that point towards a condition, such as heavy bleeding and pain during intercourse.
Secondary dysmenorrhea may be caused by several conditions, including:
• Endometriosis: Endometriosis is condition where the innermost layer of the uterus – the endometrium – grows outside of it, causing painful adhesions on the uterus, ovaries, fallopian tubes and bowel.
• Adenomyosis: Adenomyosis where the endometrium grows into the muscle of the uterus.
• Fibroids: Fibroids, also known as myomas or leiomyomas – are benign tumours that can appear on the uterus during a woman’s childbearing years.
• Cervical stenosis: Cervical stenosis is the narrowing of the opening to the uterus.
• PID: Pelvic inflammatory disease – abbreviated as PID – is an infection of the upper part of the female reproductive system namely the uterus, fallopian tubes, ovaries and the inside of the pelvis.
• Sexually transmitted infections.
• Stress and fatigue.
• Applying a heat pack to help relax the muscles around the uterus
• Gentle exercise to help release endorphins
• Pain relief medication
• The contraceptive pill
• Complementary therapies such as acupuncture
• Yoga and other stretching activities
• Massaging the area
• Soak in a warm bath
Treatment for secondary dysmenorrhea will depend on the underlying issue. If you are experiencing painful periods and normal management methods such as painkillers, a heat pack or relaxation techniques are ineffective, you should make an appointment with your gynaecologist.
You should also see your gynaecologist if you are experiencing severe pelvic pain, increased vaginal discharge, clots in your menstrual discharge, or pain outside your period.
Investigation and diagnosis will usually entail questions about your health, blood tests, examination of your cervix and vagina, a pelvic ultrasound, or surgical examination to find the cause of the pain.
If you have any questions regarding irregular or painful periods, or would like to book an appointment, please don’t hesitate to give us a call. We will strive to offer advice and compassionate care in every way possible.
Halawa is a blanket term for a variety of dense, sweet desserts from the Middle East, Mediterranean, eastern Europe and Central Asia.
Derived from the Arabic word for sweet confection or “sweetmeat”, many cultures have their own take on halwa, as well as their own spellings – you may know it as helva, halva, halvah, halwa, halawi. Nonethless, they all mean the same thing: a damn delicious dessert.
A Little History
According to some sources, the first known recipe for halawa can be traced back to the Arabic Kitab al-Tabikh – “The Book of Dishes” – which detailed several different variations. This was around the 13th century – a time during which similar dishes were being created in Spain. One in particular, found in a Spanish cookbook, was made with candy made from boiled sugar, honey, sesame oil and flour, rosewater, and ground pistachios.
Over the next few hundred years, the dish proliferated throughout the Middle East, Central Asia, eastern Europe and Mediterranean, with each region putting their own spin on it. Egyptians favoured pistachios, almonds or pine nuts, while Indians put in ghee, coconuts and dates.
One particular variation, created by chefs working for the Ottoman Empire’s longest- reigning sultan Suleiman the Magnificent (1520-1566), was made with tahini. And this is the kind that made its way to America and beyond in the early 20th century.
As a confectionary, halawa is actually quite healthy, with a range of benefits for your body. The sesame seeds used to make tahini in halawa are nutritious – high in protein, vitamins and minerals – and have similar immune-boosting, cardiovascular-protective properties to other superfoods like olive oil and walnuts. Tahini is also gluten-free and paleo-friendly! You can read more about the health benefits of tahini here.
There is no better way to top off a great meal than with a tasty dessert and once you have tried Lebanese sweets you will never go back.
Our twist on halawa features a delicious blend of sweet tahini, pistachios and banana enclosed in puff pastry. You can even add vegan chocolate!
If you’d like to try the best baklavas and halawa in Sydney, simply drop by Manoosh or order from us online.
Some commercial and industrial spaces, and all healthcare facilties, present a demanding environment when it comes to hygiene.
From hospitals and aged care facilities, to dental clinics and veterinaries, to industrial kitchens and laboratories, sanitation is of utmost importance and the infrastructure of these spaces must reflect this.
Hygienic doors are those have been purpose built with sanitation being of utmost importance, meaning they will not harbour bacteria and other pests, and are unaffected by moisture and common cleaning chemicals.
Our hygiene door sets have been designed to ensure optimum hygiene levels are ensured at all times. They offer the highest resistance to bacteria and are other harmful agents and are very easy to clean. They are also extremely versatile, and can be tailored to meet the needs of any commercial or industrial space.
The two most common materials used for metal sheeting in hygienic doors are steel and aluminium:
• Aluminium metal sheeting is ideal for doors that need to be more lightweight or that have hygiene requirements; it is also great for external doors that need to provide weather protection
Metal Sheeting & Door Core Systems.
• Steel is generally stronger than aluminium, and is more sturdy and durable. It’s also ideal for fire protection.
The type of core system utilised in any door with metal sheeting will make a significant difference to its performance. The following are 3 common core systems used in doors in conjunction with metal sheeting.
Honeycombed Core – This is where a honeycomb structure made from metal, cardboard or a variety of other materials is used in the core of the door. It enables the door to be lighter, stronger and have better fire resistance, while also improving insulation and sound proofing
Steel Stiffened Core – This approach involves using lengths of steel to reinforce the core of the door. Steel stiffened cores add a significant amount of strength to a door, as well as improve its qualities of sound absorption, fire resistance and insulation
Polystyrene Core – This involves inserting a polystyrene fill into the core of the door and is often used in conjunction with steel stiffeners. Polystyrene offers a wide variety of benefits such being light weight, absorbing sound, providing effective insulation and withstanding high temperatures (if treated).
Here at FSE we provide a range of high quality hygienic doors to your needs:
• Hinged fire doors – Our standard hinged fire doors are perfect for use in hygiene-sensitive facilities. Our product has been designed and engineered specifically for heavy duty use that also offer higher performance levels of security, longevity and sound attenuation.
• Swinging fire doors – Swinging double action fire doors are crucial in healthcare facilities where corridors have heavy traffic flow in both directions. They perform like any other door. However, the key difference is that they swing 180-degrees to allow traffic to move quickly and easily back and forth through the doors.
• Sliding fire doors – Sliding fire doors are quite common in larger spaces where, in the event of a fire, larger entry/exit points are needed to accommodate more people, but where the use of conventional side hung doors is impractical. They are also useful in hallways that require automatic doors.
• Radiation Shielded Fire Doors – Radiation shielding for doors provide a vital layer of protection on your doors to keep staff, clients and the general public safe from radiation. They are suitable in healthcare spaces where radiation is used: radiology and x-ray facilities, dental practices, research labs and veterinary clinics. These doors doors are lined with lead sheet and can include radiation shielded glass vision panels too.