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Food Cures: 10 Foods To Lower Cholesterol Level

Food Cures: 10 Foods To Lower Cholesterol Level

According to the American Heart Association, heart disease is the leading cause of death in the United States. And it’s out modern lives that have led to this staggering statistic.

Americans are less physically active than ever before, and we have more access to fattier — think fast — food than ever before. This combination of a sedentary lifestyle and poor diet can lead to high cholesterol and increase the risk of heart attack and stroke.

The good news, though, is that high cholesterol can be preventable and reversible with proper diet and exercise.

What Is Cholesterol?

Cholesterol in and of itself isn’t bad — in fact, our bodies need it for proper functioning. The problems arise when the ratio of good to bad cholesterol is off, and our bodies begin to build plaque inside our arteries.

When we refer to cholesterol, we are actually referring to the conveyance mechanism that moves cholesterol through our blood stream. This mechanism is made of lipoproteins that bond to cholesterol and move it around our bodies.

HDL, the good cholesterol, cleans arteries of excess cholesterol while LDL, the bad cholesterol, can cause plaque buildup. This plaque buildup, called atherosclerosis, reduces blood flow and may cause heart attack or stroke.

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Foods That Lower Cholesterol

As much as poor diet can contribute to high cholesterol and increase the risk of heart attack and stroke, a proper diet rich in certain cholesterol-lowering foods can reduce the risk of heart attack and stroke.

It’s as easy as switching out unhealthy ingredients in recipes and Incorporating these 10 foods into your diet for good heart health:

1. Oily Fish

While the term “oily fish” may sound counterproductive in reducing plaque in our bloodstreams, fish like salmon are low in saturated fat and high in omega-3s. These fatty acids are actually good for your heart.

Omega-3s help reduce inflammation and lower triglycerides. Adults should have two 3.5 ounce servings per week for optimal benefit.

salmon

    2. Nuts And Seeds

    Walnuts, almonds and flax seeds also contain omega-3 fatty acids. One ounce of nuts or seeds per day will provide many health benefits.

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    Not only will they help reduce inflammation, but they may help you maintain a healthier weight and reduce the risk of type 2 diabetes. Try to get 1 ounce of nuts or seeds at least five times a week.

    3. Oatmeal And High Fiber Foods

    Soluble fiber found in oatmeal, beans and prunes helps to reduce the amount of cholesterol that is absorbed into your blood. Just 1.5 cups of oatmeal for breakfast is a great way to get the daily recommended amount of fiber into your diet.

    You can also add oatmeal into your baking by making oat flour. Simply grind the oats in a food processor and you have a high fiber flour than can be used in place of wheat flour.

    4. Avocados

    Avocados are a good source of another heart-healthy fatty acid known as MUFAs, or  Monounsaturated Fatty Acids, and they help lower levels of LDL — the bad cholesterol. Add some slices of avocado to your salad or try this guacamole recipe.

    Just make sure you aren’t eating greasy chips with your dip. Use fresh veggies instead.  Stick to half an avocado per day though, because they are calorie dense.

    5. Olive Oil

    Olive oil has antioxidant properties and is good source of MUFAs. Two tablespoons per day are recommended, and they can be added into your diet via salad dressings or as replacement for butter or margarine.

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    For a double dose of MUFAs, try this creamy salad dressing made with avocados and olive oil.

    6. Oranges

    Oranges contain pectin, which is a fiber that helps reduce cholesterol. The potassium in oranges may also help lower blood pressure by offsetting salt intake.

    If you are going to get your daily dose of orange in juice form, make sure to select high pulp content because pectin is found in the pulp. Aim for one orange a day to get optimal benefits.

    7. Alcohol

    The right kinds of alcohol in moderation have been known to increase HDL — the good cholesterol — which helps clean plaque from your arteries. Red wine in particular offers heart-health benefits because it contains the antioxidant, resveratrol.

    Limit yourself to one glass a day, though, and choose healthier cocktails when it comes to your alcohol consumption. Making a red wine Sangria with high fiber fruits such as apples and oranges will give you the combined benefit of both alcohol and fiber.

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    kale

      8. Kale

      Kale is a heart-healthy super food. It has antioxidants, fiber and omega-3s which are all good for lowering cholesterol. Kale also contains glucoraphanin, which helps keep plaque from building up on your arterial walls.

      Making kale chips is a fun way to incorporate this plant into your diet. Not only will you get the benefits of eating kale, but it will keep you from snacking on a less healthy food. Find other recipes that will enable you to work one to two cups into your diet several times a week.

      9. Pomegranate

      Antioxidants fight a process called oxidation. Oxidation of LDL is what starts the plaque buildup inside arteries. The polyphenol antioxidants in pomegranate are unique because not only do they prevent plaque from forming, but they can also help clear plaque that has already formed.

      Pom Wonderful is a company that makes it very convenient to get pomegranate in either fresh fruit or juice form, and eight ounces a day is recommended.

      10. Green Tea

      Green tea is rich in an antioxidants called catechins — which have been shown in clinical studies to not only lower cholesterol but to help reduce body fat as well. Black tea also has catechins but has more caffeine than green tea.

      So try swapping out your morning coffee for a black tea, and sipping on green tea instead of soda in the afternoon. Having several cups a day will reap the most benefit.

      Eating foods that fight inflammation, prevent or reduce oxidation, clean your bloodstream and reduce the amount of cholesterol that can build in your arteries will greatly increase your heart health and decrease your chance for heart disease.

      Even if you have already have high cholesterol, adding these foods to your diet can reverse the process and get you on the right track. It’s never too late to be good to your heart.

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      Anum Yoon

      Writer & Journalist

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      Last Updated on January 11, 2021

      11 Hidden Benefits of Using Oil Diffusers

      11 Hidden Benefits of Using Oil Diffusers

      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

      Read on for 11 hidden benefits of using oil diffusers.

      1. Safe Scents That Make Sense

      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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      2. Stress Relief

      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

      3. Improved Sleep

      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

      4. Appetite Control

      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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      5. Bacteria and Mold Killing

      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

      6. Decongestion and Mucus Control

      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

      7. Mosquito Repellant

      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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      8. Pain Relief

      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

      9. The New Anti-Viral

      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

      10. Improved Cognitive Function

      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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      11. Money Saving

      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

      Featured photo credit: Jopeel Quimpo via unsplash.com

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