Health
11 best foods to lower bad cholesterol (LDL)

Discover the best 11 foods to lower bad cholesterol (LDL).
Foods and ingredients that, incorporated into the diet, help us fight bad cholesterol.
Cholesterol is a molecule composed of fatty acids that, when found in excessive levels in the blood, can cause heart disease, which is why there is a general concern to lower cholesterol levels.
Exercise, maintaining a healthy weight, not smoking, and adding foods to lower bad cholesterol to the diet are the recommendations that doctors make to counteract this evil.
10 foods that help lower bad cholesterol
For cholesterol to be transported through the blood, it needs lipoproteins; When these are of low density and their levels are excessive, they accumulate in the circulatory system, blocking it, the so-called “bad cholesterol” appears.
On the other hand, if the lipoproteins are of high density, they transport the cholesterol that accumulates in the circulatory system and helps to eliminate it, it is the “good cholesterol”
What foods help lower bad cholesterol levels? Let’s see a few.
1. Oatmeal
It is the food par excellence in the mission of lowering bad cholesterol levels. It contains a fiber that, unlike other cereals, is soluble.
It is recommended to consume three grams of oats daily, and when cholesterol levels are not very high, in a few weeks they will drop considerably.
2. Apple
Eating an apple a day takes care of the arteries, as it reduces the absorption of the fact that other foods provide.
This fruit to a certain extent prevents cholesterol from adhering to the wall of the blood vessels thanks to the fact that it contains flavonoids.
It will also help you fight hypertension and not retain fluids. In short, regularly consuming apples is excellent for lowering blood cholesterol levels.
3. Flax and Chia Seeds
These seeds are a good source of omega 3 and studies show that their consumption reduces cholesterol between 6 and 13%. Chia seeds are also very rich in fiber and antioxidants.
They can be included in salads as the recommendation is that they be consumed without soaking.
4. Egg white
Contrary to the belief that eggs raise blood cholesterol levels, the fatty acids in egg whites help increase good cholesterol. Having two boiled egg whites for breakfast is one of the best food alternatives to lower bad cholesterol.
5. Vegetable oils
Sunflower, olive, or canola oil should substitute for oils of animal origin. These vegetable oils contain polyunsaturated fatty acids.
Accompanying salads or vegetables and fruits with these oils that help lower cholesterol levels is an excellent option.
6. Eggplant
Eggplant is a fruit that contains chlorogenic acid that helps prevent good cholesterol from oxidizing. It also works by absorbing cholesterol in the blood. It should be eaten cooked and whole without removing the skin or the seeds.
Eggplant is a powerful food to lower cholesterol levels; just cut it into large pieces, cook it and consume it to notice results in a short time.
7. Walnuts
Walnuts contain a type of omega 3 that not only increases good cholesterol and reduces bad cholesterol, but also promotes the elasticity of blood vessels, prevents blood clots, and lowers high blood pressure.
It is enough to consume 3 or 4 a day for this seed to lower cholesterol levels. But you should not eat too many, as they contain a lot of fat.
8. Legumes
These are effective foods to lower bad cholesterol because they are a source of soluble fiber that works like a broom, sweeping it away and then eliminating it along with the feces.
But it is not the only function of legumes. When fiber is working, the liver needs more cholesterol to produce more bile salts, thus reducing its concentration.
Lentils, beans, chickpeas, and beans should be consumed regularly to reduce bad cholesterol in the body.
9. Blueberries
These berries increase good cholesterol and reduce blood pressure, artery stiffness, and general inflammation. In general, they are considered an excellent food to take care of the heart and their consumption is excellent for lowering good cholesterol.
Blueberries can be consumed dried or fresh and in either form is food that lowers cholesterol levels.
10. Fatty fish
Faced with a high level of cholesterol in the blood, we must eliminate the consumption of red meat. A good substitute for these is fish such as mackerel, salmon, tuna, sardine, or trout. They can be cooked on the grill.
These foods are rich in omega 3, so they lower blood pressure, prevent blood clotting, and therefore lower total cholesterol.
11. Almonds and chocolate
The surprise on the list of foods that lower bad cholesterol is chocolate. The truth is that the exact combination of almonds and chocolates has proven to be heart-healthy.
Research-backed by the University of Pennsylvania has shown that 20 g of almonds along with ¼ cup of dark chocolate reduce low-density lipoproteins, thereby lowering bad cholesterol.
Health
Benefits of apple cider vinegar gummies

Discover the benefits of apple cider vinegar gummies.
We all remember when we were kids and we had a jar of vitamin gummy that tasted like candy. One of the best ways to get younger children to take their vitamins is by camouflaging them as one of their favorite snacks: fruit snacks.
Apple Cider Vinegar (ACV) gummies may not be as palatable to younger children, but they have a lot of appeal for adults.
Recently, ACV gummies have been gaining in popularity—here’s a brief overview of what apple cider vinegar is and why it’s all the rage.
What is apple cider vinegar?
Apple cider vinegar has been a popular home remedy in cooking and medicine for centuries.
There are many mentions about the therapeutic effects of apple cider vinegar, but it is important to note that it has not been shown that it can treat or cure diseases; however, they can be used together for greater health benefits.
Some people claim that stroke can prevent and treat multiple diseases, including cancer, but there is no research to back up these claims.
Making apple cider vinegar is a bit different than making apple cider. Both are made from pressed apples, but in ACV the apples are fermented. Fermentation is the chemical breakdown using bacteria or yeast.
During the fermentation process, the sugar in apples is converted to alcohol and after adding beneficial bacteria to further fermentation, it creates acetic acid.
Acetic acid is one of the main components of vinegar and is responsible for many of the health benefits in vinegar, including apple cider vinegar.
Other types of vinegar are made by fermenting grains, while apple cider vinegar is made by fermenting apples.
ACV can mainly be purchased in two presentations, filtered and unfiltered:
The unfiltered alternative includes the “mother”, which appears cloudy when viewing the bottle. Cloudiness does not mean it has gone bad.
Rather, these are the beneficial gut proteins, enzymes, and bacteria. If you are going to use the unfiltered alternative, be sure to shake the jar first.
The filtered alternative does not have the “mother” and has undergone a filtration process and probably a pasteurization process as well.
Both types of ACV can be used in a variety of ways, such as baking, cooking, beauty products, and even household cleaning. It’s a versatile ingredient and a great kitchen staple to have on hand.
Health benefits of apple cider vinegar gummies
The health benefits are one of the main reasons ACV is so popular. Here are some of the main pathologies on which apple cider vinegar could have an effect.
1. Regulation of blood sugar level
The blood sugar level is the amount of glucose in our blood that the body can use for energy. When levels rise and fall inconsistently, this can lead to chronic disease.
Some studies have shown that taking apple cider vinegar before a high-carbohydrate meal might slow the rate at which food passes from your stomach to your intestines.
A slower rate of emptying prevents sudden ups and downs in blood sugar levels. ACV might also help improve insulin sensitivity by moving more glucose out of the bloodstream.
It has been shown that around four teaspoons a day can produce benefits. Remember to take your medications as prescribed and work with your healthcare professional if you are making any changes.
2. Weight Loss
Some report better weight control when supplementing with ACV. A common report is a feeling of fullness that causes people to eat less.
A 3-month study found that daily consumption of apple cider vinegar led to a reduction in abdominal fat and weight loss.
The best results have been seen when combined with diet and lifestyle changes.
Adding an item to your lifestyle probably won’t have a significant effect on your overall weight loss or weight management. For long-term success in weight management, consult with a registered dietitian.
3. Elimination of bacteria
Vinegar has been used for its antibacterial properties for many years, especially in cleaning agents and cooking methods such as pickling.
Vinegar, including apple cider vinegar, may help kill pathogens like bacteria, though it may not be as effective as commercial-grade cleaners.
It could also be used to preserve food, as it prevents the growth of bacteria in food to prevent it from spoiling quickly.
4. Cholesterol reduction
There have been some studies that indicate that vinegar might reduce the chance of developing heart disease. These conditions are often genetic, but dietary changes have also shown benefits.
An animal study showed that ACV intake reduced cholesterol and triglyceride levels, both of which are associated with heart health.
There are no conclusive human studies regarding these claims, so definitive conclusions cannot be drawn.
Ways to take apple cider vinegar
There are several ways to take ACV: it can be in the form of liquid, capsules, tablets, and gummies. Recently, gummies have become a popular way to take supplements, especially for those who don’t like the taste of a nutrient in other forms.
Gummies are edible, sweet, and chewy, and sometimes come in various shapes and sizes. Taking supplements in gummy form has several advantages:
Gummies are practical. If you’re on the go or in a hurry, it’s easy to take apple cider vinegar gummies with you wherever you go. They are easy to take and you won’t have to drink water or worry about how much liquid you have when you pack.
Gummies are typically preferred because they taste better than other forms of supplements. This makes them an attractive alternative. This also increases the desire to take your vitamins and leads to less forgetfulness.
Having a fun period in the day, like taking a vitamin gummy, could be nostalgic and fun. The best way to remember to do something is to have fun doing it. A flashback to the past can be an invigorating way to take your vitamins.
Something to consider when choosing supplements in the form of gummies is the sugar content. To make them taste sweet like a fruit snack, sugar sometimes needs to be added.
Some vitamin gummies may have 2 to 8 grams of sugar per serving. When the amount of added sugar is higher, this reduces the health benefits, even when combined with health-promoting foods like apple cider vinegar.
If sugar is excluded, the gummies could use artificial sweeteners or sugar alcohols, which could cause digestive problems in some people.
Because they are so delicious, they may be easier to overeat. Keep in mind what the recommended portion is and stick to it. Excess consumption, especially in children, can lead to vitamin or mineral toxicity.
Vegans and vegetarians looking to add apple cider vinegar gummies to their routine, or any other type of gummy, can take a look at the ingredient list. Many gummies are made with cornstarch, water, sugar, food coloring, and gelatin.
Gelatin is made from the bones and ligaments of animals and is not suitable for vegans or vegetarians. Instead, choose a vegan-friendly ACV gummy that uses pectin.
Ways to use apple cider vinegar
Not only can you take ACV orally as a nutritional supplement, but you can also use it at home or in cooking or baking. Here are some ideas for incorporating this must-have product into your routine.
Prepare an all-purpose cleaner by mixing 1 cup of water with a half cup of apple cider vinegar.
Do you have fruit that has been out in the open too long or a new plant in the house? You may need help catching fruit flies. Pour 1/4 cup of apple cider vinegar into a glass and add a few drops of dish detergent and they’ll be gone in no time.
Prepare a solution for fruits and vegetables that allows you to better clean your produce. Using apple cider vinegar to wash your product may help reduce bacteria like Escherichia coli and Salmonella.
Side Effects of Apple Cider Vinegar
In general, ACV is safe to consume, but it could cause side effects in some people. Due to its high degree of acidity, regular intake could damage tooth enamel.
Those who use medications such as insulin or diuretics should also check with their healthcare professional before making any changes, as ACV may have drug interactions with these medications.
If you experience nausea or vomiting after taking ACV, this could be due to heartburn. Stop use immediately and see your doctor.
Conclusions
All in all, apple cider vinegar can be very effective, both for use at home and for possibly promoting health benefits related to blood sugar, weight management, and bacteria.
If you’re thinking of taking ACV, check with your doctor before starting anything new.
Health
Side effects of hemp seeds

Table of Contents
Health
6 shocking health benefits of black garlic

Table of Contents
- Health benefits of black garlic
- Black garlic nutrition
- Black garlic uses
- Precautions about the black garlic
- What are the main differences between black garlic and raw garlic?
- Conclusions
- Discover the 6 shocking health benefits of black garlic.
Once considered a secret ingredient found only on the shelves of specialty markets and upscale restaurant menus, the benefits of black garlic have recently become a favorite with foodies looking to boost the taste and nutritional content of your dishes.
This unique ingredient is made from Allium sativum or common garlic, and it even shares many of the same health benefits as raw garlic, from preserving cognitive function to protecting heart health and more.
However, there are many differences between the two, for example, black garlic is believed to contain a higher concentration of antioxidants and a distinctive texture, taste, and aroma.
- It’s also super versatile, delicious, and easy to make at home with just a few simple ingredients, giving you plenty of reasons to add this herb to your dinner rotation.
Health benefits of black garlic
1.- Loaded with antioxidants
Antioxidants are compounds that can have a powerful effect on health; They work by neutralizing harmful free radicals to prevent oxidative stress and damage to cells.
Not only that, but research shows that antioxidants can reduce the risk of developing certain types of chronic diseases, such as coronary heart disease, cancer, and diabetes.
Garlic is packed with disease-fighting antioxidants, but some studies show that black garlic may contain even more.
According to a study, allowing garlic to age for 35 days to form black garlic causes a significant increase in antioxidant content, reaching peak antioxidant levels on day 21 of aging.
2.- Helps fight cancer growth
The antioxidants found in black garlic can have several beneficial health effects, especially when it comes to preventing the development of chronic diseases such as cancer.
These antioxidants help block the buildup of free radicals to inhibit the growth and spread of cancer cells in the body.
An in vitro study showed that aged black garlic extract was able to effectively kill and reduce the growth of colon cancer cells.
Similarly, another in vitro study reported that aged black garlic extract also decreased the growth and spread of leukemic cells.
Although human research is limited, other animals and test-tube studies suggest that black garlic may also have therapeutic effects on lung cancer and stomach cancer.
This should come as no surprise, as garlic and other herbs are among the top cancer-fighting foods out there.
3.- Improves heart health
One of the best-known benefits of black garlic is its ability to protect and improve the health of your heart. Black garlic can also help improve heart health, and some studies even show that it can be just as effective as raw garlic.
An animal model compared the effects of black garlic and raw garlic on recovering heart health after damage caused by ischemia or a lack of blood supply to the heart muscles.
Interestingly, the researchers found that both raw garlic and black garlic exhibited cardioprotective effects and were equally effective in minimizing damage to the heart.
Another animal model showed that black garlic was able to lower high cholesterol and triglyceride levels to reduce the risk of heart disease.
4.- Preserves cognitive function
Like regular garlic, black garlic can have a powerful effect on brain health; Because it is rich in antioxidants, it can alleviate inflammation and can aid in the prevention of cognitive conditions such as dementia, Alzheimer’s disease, and Parkinson’s disease.
A recently published animal model showed that aged garlic extract improved memory in cognitively impaired rats, as well as helping to decrease inflammation in the brain as well.
Another animal study also found that black garlic protected against oxidative stress and prevented memory impairment after administration of monosodium glutamate or MSG in rats.
5.- Stabilizes blood sugar
Maintaining high blood sugar levels can have several negative health effects, in the short term, it can cause diabetes symptoms such as frequent urination and fatigue.
In the long term, it can even cause kidney dysfunction, skin infections, and an increased risk of heart disease.
Adding black garlic to a healthy, balanced diet is a simple way to help maintain normal blood sugar levels.
The aforementioned animal model showed that black garlic extract was not only effective in reducing blood cholesterol and triglyceride levels in rats fed a high-fat diet, but it could also lower blood sugar levels.
Meanwhile, an animal study reported that the high levels of antioxidants in black garlic may also help prevent diabetes complications.
6.- Kick Immunity
Your immune system plays a crucial role in your overall health; prevents diseases and infections and can even help prevent chronic diseases.
The antioxidants found in black garlic boost immunity by fighting free radicals, reducing inflammation, and preventing oxidative damage to your cells.
An in vitro study evaluated the differences between the benefits of black garlic and raw garlic and their individual effects on immune function.
Black garlic not only exhibited the strongest anti-cancer and antioxidant properties but also had a more powerful effect in stimulating immunity.
These immune-boosting benefits could have far-reaching effects on various aspects of health and can help treat everything from allergies to autoimmune disorders and acute infections.
Black garlic nutrition
Black garlic benefits contain a concentrated dose of antioxidants, and some studies suggest that it may contain even more than regular garlic.
Compared to fresh garlic, it is also slightly higher in calories, fat, and fiber, as well as sodium and iron, and slightly lower in carbohydrates and vitamin C.
40 calories
4 grams of carbohydrates
1 gram of protein
2 grams of fat
1 gram of dietary fiber
160 milligrams sodium (7 percent DV)
0.64 milligrams iron (4 percent DV)
2.2 milligrams vitamin C (4 percent DV)
20 milligrams calcium (2 percent DV)
For comparison, two tablespoons of raw garlic contain approximately:
25 calories
5.6 grams of carbohydrates
1 gram of protein
0.1 grams of fat
0.4 grams of dietary fiber
5.2 milligrams vitamin C (9 percent DV)
30 milligrams calcium (3 percent DV)
0.3 milligrams iron (2 percent DV)
3 milligrams sodium (0 percent DV)
Black garlic uses
Like regular garlic, black garlic is incredibly versatile. It can be used in most dishes where you would use roasted garlic and works well to increase the flavor of savory dishes like meats, gravies, and gravies.
You can also puree olive oil to make a black garlic oil paste that can be used in everything from dressings to marinades to crostinis.
If you’re feeling even more adventurous, you can even try making black garlic ice cream, cookies, or brownies.
For an even easier way to add a quick burst of flavor and nutrients, try black garlic powder. Available at most major retailers, as well as online, sprinkling a pinch of this powder is the perfect way to infuse the sweet and unique black garlic flavor into almost any recipe.
Add it to meat mixes for a black garlic burger, or use it to add flavor to casseroles, pasta dishes, or casseroles.
Precautions about the black garlic
Although black garlic is generally considered safe to consume, some potential side effects should be considered.
Like regular garlic, it can irritate the gastrointestinal tract and can cause symptoms such as heartburn, gas, nausea, diarrhea, and body odor, especially when consumed in large quantities.
If you notice these or other adverse side effects after consuming fresh garlic, consider tapering off its use and seeing if symptoms persist.
Some people may also experience food allergy symptoms after consuming garlic. Some of the most common side effects are asthma, runny nose, or skin problems like dermatitis, if you think you may have a garlic allergy, you should discontinue use and speak to a trusted healthcare professional.
Garlic can also lower blood pressure and increase the risk of bleeding. If you are taking anticoagulants or medications for high blood pressure, it is best to keep your intake in moderation to avoid interfering with your medications.
What is black garlic?
Black garlic is produced by allowing normal garlic to age at temperatures between 140-170 degrees Fahrenheit for a period of three to four weeks.
This allows you to experience the Maillard reaction, a chemical process that occurs between amino acids and reducing sugars.
Not only does this reaction give garlic a dark color, chewy texture, and distinctive taste and aroma, it also further increases the nutritional value of this superfood.
The taste of black garlic is generally described as sour with a syrupy and balsamic flavor. It works well in tasty and sweet dishes alike and can be used in everything from meat mixes to desserts. It’s even available in powder form to provide an extra dose of flavor with minimal effort required.
Wondering where to buy black garlic?
Thanks to its rapidly growing popularity, you can find black garlic in many major retailers and specialty Asian markets. For a convenient alternative, you can also buy it online and have it delivered right to your doorstep.
Plus, if the cost of black garlic deters you from trying it, you can even make it at home with just a few ingredients. All you need is some fresh garlic, a rice cooker, and a little patience, and you can be enjoying this unique ingredient in no time.
What are the main differences between black garlic and raw garlic?
Although black garlic is made from raw garlic that has been “fermented” in a warm, humidity-controlled environment over several weeks, there are several notable differences between black garlic and raw garlic in terms of health benefits. and flavor.
Nutritionally, the differences between black and raw garlic are minimal. Raw garlic is lower in calories and contains less sodium with slightly more vitamin C. Black garlic, on the other hand, contains more fiber and iron and is slightly lower in carbohydrates.
Raw garlic also tends to be higher in allicin, one of the key compounds found in garlic that is responsible for many of its potential health benefits, as well as its characteristic taste and aroma.
However, it is also lower in antioxidants, with studies showing that black garlic contains a more concentrated amount of these disease-fighting compounds.
How to make black garlic?
Unfortunately, the price of black garlic can turn many people away from trying this delicious, nutrient-packed ingredient. It can easily cost more than $ 20 per pound, which is significantly more expensive than fresh garlic, plus, finding black garlic for sale can also be challenging and may require you to look a little further than your local grocery store.
Making your own home is a simple and cost-effective way to enjoy the benefits of black garlic without spending a fortune. In addition, it allows you to have total control, minimizing the risk of food additives and preservatives in your diet.
Wondering how to make black garlic? One of the simplest ways consists of just two ingredients: a few garlic heads and a rice cooker; Simply toss the garlic into the rice cooker, plug it in and make sure it is set to ‘keep warm’ instead of ‘cook rice’.
Then just wait 3-4 weeks and let your black garlic slowly form; You can also use a proofer box or slow cooker and set the temperature between 140-170 degrees Fahrenheit.
Black garlic can be stored at room temperature, but it is best stored in the refrigerator to further extend its shelf life. Once refrigerated, it can last up to a month without losing its distinctive flavor and aroma.
Conclusions
• Black garlic is made by allowing raw garlic to age in a controlled environment between 140-170 degrees Fahrenheit for several weeks, giving it a unique sweet taste and smooth texture.
• Compared to fresh garlic, black garlic benefits contain a higher concentration of antioxidants and certain vitamins and minerals such as iron.
• Some of the potential health benefits of black garlic include reduced cancer growth, better heart health, better cognitive function, regular blood sugar levels, and better immune health.
• Like raw garlic, it is low in calories but contains some fiber, sodium, iron, and vitamin C.
• You can find it in specialty stores or online or you can even try making it at home using a rice cooker and allowing it to age for a period of three to four weeks.
• Add garlic to a healthy diet to take advantage of the various nutrients and health-promoting properties each has to offer.
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