Smoking. We know the facts. The science is in and many people have personal horror stories attributed to a friend or family member that has lost the battle with lung cancer after a lifetime of nicotine addiction. Whether its to save money by not having to buy heavily-taxed tobacco products or to preserve one’s health, almost everyone who is a smoker has tried to quit at some point in time. Often, these people make the effort more than once only to fall victim to the pressures of the stress of daily life and the powerful cravings nicotine induces.

So, how does one finally kick the habit? The first step is actually deciding to do something about it. Addiction is a powerful force and must be met with an equally-equipped will to overcome. Half-hearted attempts at curbing addiction rarely pan out successfully.

Once the resolution has been firmly decided, planning is key. While procrastination is seductive, it is probably not in your best interest to attempt to quit smoking during finals week at school or while you prepare for a high level business meeting. If possible, avoid coinciding your efforts with intense, high-pressure events or activities. There will be withdrawal symptoms regardless of when you choose to break the streak, but stress is an excellent excuse to just have that one last smoke, and that is a scenario that is to be avoided.

Plan your distractions. What are some activities that you can do to get your mind off of your cravings? Some people hold a pen or pencil in the manner that they would a cigarette. Others squeeze a stress ball to relieve pressure and curb nervousness. Healthy alternatives to smoking are the preferred methods of distraction. Keep a bottle of water by your side or on your desk and take a few sips every time you feel the need to smoke. Celery sticks or carrot sticks can keep that smoking hand busy while also providing an added serving of vegetables to your diet. Get creative. The name of the game is trying to train your mind and body to replace an unhealthy habit with one that is, at best, healthy or at least not as harmful as smoking.

Here are some widely accepted tips for helping you quit smoking for good:

– Change your routine. Smoking, like all habits, is routine-based. Set your alarm a little earlier and do a few sit-ups instead of having that first smoke. Get into work a little earlier and eat your breakfast there instead of at home. Walk the dog a little bit longer. Change the timing of your breaks at work. Do whatever you can in an effort to reset the clock inside you that tells you when it’s time to smoke.

– Avoid places where other people will be smoking.

– Ask friends who smoke for understanding and courtesy during this challenging time. If they refuse to extinguish around you or goad you into having a smoke with them, make an effort to avoid them.

– Create a support system. Tell your family you are quitting and why. Encourage them to help you stay on track and hold you accountable.

– Take advantage of quitting agents such as nicotine gum and patches. While some prefer to go cold turkey, others choose to avoid the severity of withdrawal symptoms by weening themselves off gradually. You may have to experiment to see what works best for you, but follow the directions and understand that no method is without its challenges.

– Live past the relapses and enjoy the small victories. People rarely quit smoking and never look back. Relapses are extremely common when dealing with addictive substances. While they should be avoided at all costs, don’t allow yourself to fall back into your habit and start over. Plan a party or special dinner to celebrate personal milestones. These will give you goals to look forward to achieving and allow you to share your pride and accomplishments with those closest to you.

Lastly; do your research. Countless people have quit smoking successfully and they all have a story. Understand why nicotine is such an addictive substance and do some research into what other people have done to remove it from their lives. Knowledge is power, and in the information age there is no excuse to not find yourself educated and armed to the teeth.

Improve Heart Health With Cholesterol-Lowering Foods

Heart disease, the leading cause of death for men and women in the United States, is often associated with high cholesterol levels. If you have been diagnosed with high cholesterol, your doctor may prescribe medication to help reduce your levels. However, you may also be able to lower your cholesterol naturally by making dietary changes and becoming more physically active.

What is cholesterol?

Although many people automatically associate cholesterol with health problems, this waxy substance in your blood is actually indispensable; without it, your body couldn’t continue to build healthy cells. It only becomes a problem if cholesterol levels – particularly levels of low-density lipoproteins, or LDL cholesterol for short – become too high and accumulate in your blood vessels, narrowing them and restricting blood flow. This condition, called atherosclerosis, can put you at risk for heart attack and stroke. By contrast, beneficial HDL cholesterol – high-density lipoproteins – actually picks up excess cholesterol and shuttles it back to your liver.

Although genetics may play a role in how your body produces and handles cholesterol, lifestyle factors, such as lack of exercise, unhealthy diet, and smoking can all contribute to a skyrocketing cholesterol count.

And this is actually good news: these are all things that you can do something about.

According to Mayo Clinic, foods high in saturated animal fat – such as red meat and full-fat dairy — can raise your cholesterol. Baked goods, which often contain trans fats, are another common culprit when it comes to ramping up unhealthy LDL cholesterol . But, just as there are foods that raise cholesterol, there are foods that lower it. The trio of foods below can become your allies in the battle against unhealthy cholesterol.

Oatmeal

This familiar breakfast offering may not seem particularly exciting or glamorous. But don’t let its homely image fool you: scientists say that when it comes to fighting high cholesterol, oatmeal is a virtual hero. And its secret weapon is its store of beta-glucans, a type of fiber found in oats.

In a review published in “Vascular Health Risk Management,” researchers concluded that beta-glucans not only significantly lowered levels of triglycerides – or fats – in the blood, they also reduced LDL while boosting heart-healthy HDL. A half-cup of oatmeal also provides .26 milligrams of niacin, or vitamin B-3 – a potent high cholesterol-fighter in its own right.

Bonus: the researchers also credited oat beta-glucans with reducing appetite, which could help control the excess calorie intake that contributes to high triglyceride and cholesterol levels.

If you find the taste bland, you can jazz your oatmeal up with healthy additions. Sprinkle it with raisins, mix it with sliced bananas, drizzle it with a little honey, or spice it up with cinnamon. Your heart will thank you for it.

Avocados

With their rich, buttery taste and creamy consistency, avocados would not seem, at first glance, to be a heart-healthy superfood. But when it comes to improving health and lowering cholesterol, these delicious fruits are MVPs. Avocados are rich in beneficial monounsaturated fatty acids, the “good” fat also found in olives and nuts. They are also very high in soluble fiber, which suppresses the absorption of cholesterol into your bloodstream.  Experts say you should ingest at least 5 to 10 grams of soluble fiber a day to decrease your total and LDL cholesterol; with a whopping 7 grams of fiber per 3.5-oz serving, avocados fill the bill.

And there is clinical support for avocado’s health-promoting benefits.  Mayo Clinic reports that overweight people who added one avocado per day to their diets significantly lowered their LDL cholesterol levels.  In other studies, scientists found that these unique fruits can lower LDL by as much as 22 percent, while raising HDL up to 11 percent.

Add luscious avocados to salads and sandwiches, or eat them out of hand as a snack. For a potent punch of disease-fighting antioxidants and micronutrients, pair avocados with tomatoes.  These two superfoods can actually enhance each other’s health-giving properties.

Almonds

Crunchy, nutty-flavored and satisfying, almonds are not only tasty but good for you. Like avocados, they contain healthy monounsaturated fats, particularly oleic acid, which can lower LDL levels while raising HDL.  They are also high in dietary fiber.

In a British study, participants who ate 50 grams – about a handful – of almonds a day experienced improved flow-mediated dilation, making for healthier blood vessels and reducing risk of heart disease.

Because almonds are high in calories, with a handful containing a hefty 575, it is best to eat them in modest amounts. However, you shouldn’t automatically assume they are a “fattening” food.  In one study, volunteers who added almonds to their daily diets — without making any conscious attempt to cut calories in other areas — not only didn’t gain weight but voluntarily reduced their intake of carbohydrates.

Bonus: Almonds have been shown to boost levels of serotonin, a neurotransmitter that cuts appetite while boosting mood.

You can use almonds to top off yogurt, add crunch to salads and enhance fish and chicken recipes.  To maximize health benefits, you should avoid smoked, sweetened or highly salted almonds.