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
Health benefits of djeka leaves or ogyama leaves
Table of Contents
Health
Benefits of guava leaves Sensually
Table of Contents
- Benefits of guava for Sensualty
- Guava is a tropical fruit with a very particular sweet and sour taste. Known for being an excellent fighter against cancer, this fruit can also help you in the area of your relationship. Guava leaves is said to improve Sensuality, do you want to know why?
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Benefits of guava for Sensuality
To begin with, guava contains a large amount of vitamin C, which allows the Sensual glands to function perfectly. On the other hand, it is rich in antioxidants, which prevent diseases of all kinds, including Sensual ones.
We can not only consume the fruit itself but also the leaves of the plant since they contain analgesic properties – with pain there is no good relation – and anti-inflammatory properties – for example, inflammation of the prostate can cause a variety of Sensual dysfunctions in men. , beyond the clear health problems.
The leaves also contain antioxidant properties that fulfill the same function as those of the fruit.
Copper, one of the nutritional elements that guava provides, improves the production and absorption of all hormones in the body, including Sensual ones.
- As if that were not enough, magnesium allows us to be more relaxed, both muscularly and mentally: we already know that stress decreases libido and generates other Sensual problems.Without a doubt, guava is an aphrodisiac: it stimulates blood circulation in the genital area, making it easier to have and maintain an erection in the case of men, as well as increasing arousal and sensitivity to touch in women. All of this makes it easier to have an orgasm.Although it is a fruit that is not recommended to consume as a natural remedy during pregnancy and lactation, there is no chance that it will have any adverse reaction or interaction with other medications or herbal remedies. It is recommended not to eat guava on an empty stomach, as it can be a bit heavy.
Guava leaf tea recipe
You need:
30g guava leaves
2 glasses of water
- Sweetener to taste (can be honey)InstructionsHeat the glasses of water together with the leaves and boil for 20 minutes over low heat.
Let cool and strain the leaves.
Sweeten and serve.
Guava Juice Recipe
To make a guava juice to improve Sensuality you will need the following ingredients:
- • 1 cup guava peeled and chopped• 1 spoon of sugar• ½ cup cold water
• Ice cubes
• grated ginger (optional)
Place all ingredients except ice in a blender until smooth. Filter well and add a few ice cubes to make it cooler.
- If you want you can strain it, put it back in the blender with the ice, and make a kind of granita. You can also add frozen berries instead of ice to have a juice with a particular flavor.If you want to make a smoothie, you will need:• 1 ½ cup guava juice
• 5 tablespoons of coconut milk
• 1 ½ cup vanilla ice cream
Place everything in a blender and beat, it will be left with a thicker consistency and a smoother flavor. Serve very cold.
Health
9 Health Benefits of Consumption Loquat
Table of Contents
- Loquat types
- Description and ecology
- Cultivation and uses
- How to eat loquat fruit
- 9 Health Benefits Of Consuming Medlar
- Precautions
- Loquat or commonly called medlar, scientifically known as Mespilus germánica, is a large shrub or small tree and named after the fruit of this tree.
The fruit has been cultivated since Roman times and is unusual in being available in winter, and in being eaten when marked.
It is eaten raw and in a variety of dishes. When the genus Mespilus is included in the genus Crataegus, the correct name for this species is Crataegus Germanica Kuntze.
If you’ve ever been walking through south-central China and stumbled across a small evergreen shrub or tree with bright orange fruit, then perhaps you are familiar with the medlar.
Scientifically known as Eriobotrya japonica, the medlar is popularly grown for its fruit, due to its delicious sour taste, sweet flesh, and delicious juices.
Pear-shaped and slightly larger than a plum, the taste of loquat fruit has been likened to a cross between mango and peach.
This particular type of fruit may be native to China, but it became naturalized in Japan over a millennium ago and has spread to other countries in Asia, the Middle East, North America, South America, and the Mediterranean region.
The medlar fruit is used to make jams and jellies and is also eaten in its plain or dried form.
The leaves of the plant have also been found to be beneficial when dried and brewed into tea, which is a popular traditional remedy in Japan.
Poultices and ointments can also be made from the crushed leaves, and when applied topically to wounds and pains.
Loquat fruits and leaves include pectin, iron, potassium, vitamin A, vitamin C, and fiber, making them very effective in increasing overall human health.
Origins and related species
Despite its Latin name, or the scientific Germanic Mespilus meaning German or Germanic medlar, it is indigenous to Southwest Asia and also Southeastern Europe, especially the Black Sea coasts of Bulgaria and modern Turkey.
It may have been cultivated for as long as 3,000 years. The ancient Greek geographer Strabo refers to epsilon in Geographica, Book 16, Chapter 4.
The flower has long sepals that remain on the fruit. Flower bud showing petals and sepals Flower bud. The sepals are behind the petals.
Loquat types
Until recently, the Germanic Mespilus was the only known species of the medlar. However, in 1990, a new species was discovered in North America, now called Mespilus canescens.
The medlar (Eriobotrya japonica), is more distantly related than genera such as Crataegus, Amelanchier, Peraphyllum, and Malacomeles, but was thought to be closely related, and is still known as the “Japanese medlar.”
From an extensive study of the literature and plant specimens, Kazimierz Borowicz concluded that the true homeland of the medlar (Mespilus germanica) is only in the south-eastern part of the Balkan Peninsula, in Asia Minor, in the Caucasus, Crimea, northern Iran, and possibly Turkmenistan as well.
Description and ecology
The Medlar requires warm summers and mild winters and preferably sunny, dry places and slightly acidic soils.
Under ideal circumstances, the deciduous plant grows up to 8 meters (26 feet) tall. In general, it is shorter and more shrub-like than a tree.
With a lifespan of 30-50 years, the medlar is quite short-lived. Its bark is grayish-brown in color with deep vertical cracks that form rectangular plates that tend to peel off.
The leaves are dark green and elliptical, 8-15 centimeters (3.1-5.9 inches) long and 3-5 centimeters (1.2-2.0 inches) wide. The leaves are thickly hairy (pubescent) underneath, turning red in autumn before falling off.
It is found in southern Europe, where it is generally rare. It is reported to have become naturalized in some forests in southeast England but is found in few gardens.
The flowers have five widely oval white petals. The flowers appear in late spring, they are hermaphroditic, pollinated by bees, and self-fertile. The flower is 6 centimeters (2.4 inches) wide.
The reddish-brown fruit is a pomace, 2-3 centimeters (0.79-1.18 inches) in diameter, with persistent, widely spreading sepals around a central pit, giving the fruit a ‘hollow’ appearance.
Cultivation and uses
The medlar was introduced to Greece around 700 BC and Rome around 200 BC. It was an important fruit plant during Roman and medieval times.
In the seventeenth and eighteenth centuries, however, it had been replaced by other fruits and is rarely cultivated today.
Loquat seeds are one of the few fruits that become edible in winter, making them an important tree for gardeners who want to have fruits available year-round.
Medlar plants can be grafted onto the rootstock of another species, for example, pear, quince, or hawthorn, to improve their performance in different soils.
Loquat fruits are tough and acidic, but become edible after being softened, ‘scored’, frozen, or stored naturally long enough.
Once softening begins, the skin quickly takes on a wrinkled texture and turns dark brown, and the inside is reduced to the consistency and flavor reminiscent of apple sauce.
This process can confuse newcomers with loquats, as a softened fruit looks as if it has gone bad. Once marked, the fruit can be eaten raw and is often eaten for dessert, or used to make loquat jelly.
They are used in “Níspero cheese,” which is similar to lemon curd, which is made from fruit pulp, eggs, and butter. Medlar cultivars grown for its fruit include ‘Hollandia’, ‘Nottingham’ and ‘Russian’, the large-fruited variety ‘Dutch’ (also known as’ Giant ‘or’ Monsters’), ‘Royal’, ‘Giant of Breda ‘and’ great Russian ‘.
How to eat loquat fruit
What you don’t get is a lot to eat from each medlar (they contain several pretty chunky stones, the “nuggets” just don’t paint the right picture) and my favorite way to eat them is to scoop the meat straight from the fruit with a spoon.
It is a delicacy with wine, port, or cheese. You can also mix the pulp with sugar and cream, but I think this reduces its flavor. Adding it to yogurt for breakfast is a delight.
Medlars are probably best known, however, for being turned into gelatin or cheese, when the fruits are cooked whole and passed through a sieve.
You’ll need a fair number to make more than just a small glass, but the fun will be getting your friends to guess what it’s about.
9 Health Benefits Of Consuming Medlar
Let’s take a closer look at the many health benefits of loquat.
1.- Reduce blood pressure
One of the many nutrients found in good condition within the medlar is potassium, which acts as a vasodilator for the cardiovascular system.
By reducing stress and pressure on blood vessels and arteries, potassium can lower blood pressure and protect heart health.
Potassium is often considered a brain booster, due to increased blood flow to the capillaries in the brain, which can improve cognition.
2.- Prevents Diabetes
Loquat tea is often suggested as a means of preventing or treating diabetes, as it has been shown to lower blood sugar significantly in those who ingest it regularly.
The unique organic compounds found in loquat tea are capable of regulating insulin and glucose levels, helping to protect the body against diabetes.
Also, for those suffering from diabetes, avoiding spikes and drops in blood sugar is crucial, and this tea can help.
3.- Reduces the risk of cancer
In the medlar, several antioxidants are beneficial for human health. Antioxidants are capable of neutralizing free radicals in the body that are generated as a natural by-product of cellular metabolism.
These molecules with their unpaired electrons can cause healthy cells to mutate, leading to chronic diseases, including cancer. Loquat tea has been specifically linked to lower rates of lung and oral cancer.
4.- Respiratory system
Expectorant substances are important in treating colds and other respiratory infections. Loquat tea is used as an expectorant, either when drunk or gargled, as it can cause coughing and expulsion of mucus and phlegm.
This is where bacteria can live and grow while exacerbating other symptoms, so removing it from your airways can help you feel better fast.
5.- Increases immunity
Medlar is a wonderful source of vitamin C, which is a key component of everyone’s immune system. Vitamin C helps stimulate the production of white blood cells, the body’s first line of defense against pathogens, and it also works as an antioxidant to prevent chronic diseases.
In addition, vitamin C is necessary for the production of collagen, which helps the growth and repair of tissues throughout the body after illness or injury.
6.- Helps indigestion
Pectin is a particular type of dietary fiber found in loquat fruit, and it is often praised as a digestive aid.
Dietary fiber can accumulate stool and stimulate peristaltic movement, which helps with the regularity of bowel movements.
If you suffer from constipation, diarrhea, cramps, bloating, or other stomach disorders, dietary fiber can ease that inflammation and improve the health of your gut.
7.- Control cholesterol levels
Although the precise mechanism is not fully understood, research has directly linked loquat to lower cholesterol levels in those subjects who regularly consume fruit and tea.
This health benefit of medlar is very exciting, but also relatively unproven on a large scale, and studies to find out more are ongoing.
8.- Strengthens the bones
Loss of bone mineral density is a major problem for many people as they age, especially for women after menopause.
Fortunately, medlar has been shown to prevent loss of bone density in various parts of the body, due to its rich mix of vitamins, nutrients, and hormone-mimicking chemicals.
9.- Regulates the circulatory system
High levels of iron in a person’s diet are important if they want to avoid anemia and its brutal symptoms. Iron is found in high concentrations within the medlar, which is good news for your red blood cells.
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