Health

11 best foods to lower bad cholesterol (LDL)

Published

1 year ago

February 10, 2023

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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.

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Health

Managing Chronic Pain: Integrative Techniques for Wellness

Published

2 weeks ago

April 4, 2024

admin

Table of Contents

Key Takeaways

Understanding chronic pain and its various treatment options is essential for effective management.
Lifestyle factors, including diet, exercise, and sleep, can significantly influence chronic pain.
Integrative techniques, including medical treatments and complementary therapies, are vital in tackling pain holistically.

Understanding Chronic Pain

Chronic pain is a persistent type of pain that can last for months or years and may be caused by various factors. In contrast to acute pain, it can continue even after the original injury has healed. Healthcare professionals evaluate a patient’s self-reported pain level and the impact it has on their daily activities to address the complexity of chronic pain. When the underlying cause is unknown, multidisciplinary approaches are necessary to relieve pain.

The Role of Lifestyle in Chronic Pain Management

In the quest for relief, many find solace in discovering a reputable pain clinic near me that employs a range of treatment options. Diet and chronic pain have a significant, if not entirely understood, relationship. Pro-inflammatory foods, excessive caffeine, alcohol, and refined sugars tend to exacerbate inflammation, potentially intensifying pain. On the other hand, anti-inflammatory foods such as fatty fish, greens, nuts, and seeds may help reduce inflammation and, as a result, pain. Consistent hydration and balanced meals can support the body’s natural coping mechanisms. Creating a personalized diet plan with a nutritionist or dietician can be a proactive step in managing chronic pain through lifestyle. Being physically active is critical to managing chronic pain.

Medical Treatments for Chronic Pain Relief

Medications often serve as the first line of defense in chronic pain management. NSAIDs, for example, are commonly used to alleviate inflammation and pain. Antidepressants and anticonvulsants can also be prescribed for their pain-relieving properties. Caution must be taken, especially with more robust, potentially habit-forming medications such as opioids; these should only be used when necessary and with a strict plan for monitoring and tapering. Furthermore, patients are encouraged to ask their healthcare providers about potential side effects and interactions with other medications.

Beyond pharmacological measures, interventional treatments like nerve blocks, epidural steroid injections, and radiofrequency ablation offer non-surgical pain relief for various conditions. In some cases, these targeted procedures may provide lengthy periods of relief and help patients engage in physical therapy and rehabilitation more effectively.

With chronic pain being such a dynamic and individualized issue, research into new therapeutic methods is ongoing. Treatments such as platelet-rich plasma therapy (PRP) and stem cell injections are emerging as potential alternatives. They focus on repairing damaged tissues and reducing pain naturally. However, consulting with experienced pain management specialists before considering these advanced options is essential.

Psychological Approaches to Pain Management

Chronic pain has deep psychological and emotional roots in addition to physical causes. Therapies like Cognitive Behavioral Therapy (CBT) address the thought patterns that can worsen pain perception and decrease the quality of life. Patients can learn to change these thoughts, engage in positive behaviors, and develop strategies to manage setbacks in their pain journey. Biofeedback is a technique that measures and provides real-time data on bodily functions, such as heart rate, muscle tension, and skin temperature. It helps patients gain voluntary control over these functions, and mastering such autonomic processes can improve pain management and give a greater sense of personal power.

Emotional well-being is integral to pain management, as negative emotions can intensify pain perception. Healthcare providers may recommend therapy sessions to address the psychological impacts of chronic pain, helping individuals cope with associated feelings of frustration, depression, or isolation. These therapeutic approaches highlight the importance of treating chronic pain as a comprehensive, biopsychosocial condition.

Navigating the Healthcare System

The complexity of healthcare systems can add a layer of stress for those managing chronic pain. Advocacy is critical. Patients must feel empowered to ask questions and make informed decisions regarding their care. Understanding how health insurance works, what treatments are covered, and how to access necessary medications is imperative. Healthcare professionals can also be invaluable allies in helping patients navigate these systems and ensure that they receive appropriate and timely care.

Looking Ahead: The Future of Pain Management

As we learn more about pain, there is hope for better pain management through new treatments and technologies. For example, virtual reality therapies can help distract patients from pain and reduce its intensity by immersing them in relaxing environments. Scientists are also exploring innovations in pharmaceuticals, non-invasive brain stimulation techniques, and cognitive behavioral therapy apps to treat chronic pain more effectively. Additionally, personalized medicine, which considers an individual’s genetic makeup, lifestyle, and environmental factors, is set to revolutionize pain management.

Health

5 Health benefits of butea superba and side effects

Published

1 month ago

March 9, 2024

admin

Table of Contents

How does it work?
Health Benefits of Butea superba
Precautions and Side Effects of Butea Superba
- Related
The benefits of Butea Superba include its ability to reduce fatigue, lower cholesterol, increase libido, stimulate male fertility and reduce inflammation.It also helps to benefit hair health, treat certain types of cancer and improve heart health.
The effects of Butea Superba on sexual libido and male sexual performance have made this very important for many cultures throughout history. The deep root of the Butea Superba herb is where most of the beneficial nutrients are, which is why tubers are so sought after.

It has largely been kept secret in this region, but in recent decades, and with the rise of globalization, Butea Superba has now become a highly desirable male supplement in other parts of the world.

Studies of the root itself have shown that it is rich in different nutrients and chemicals, including sterol, flavonoids, phytochemicals, and over 15 other unique acids and components that affect human health in various ways.

In other words, although Butea is famous for its effects on male sexual desire, more and more potential uses are being discovered all the time.

How does it work?

It is not yet known how Butea can work as a remedy. Some evidence suggests that the chemicals in Butea Superba may act similarly to hormones that regulate sexual function.

Health Benefits of Butea superba

Let’s take a closer look at some of these important health benefits of Butea superba.

1. Benefits of Butea superba for men

Most of the attention for Butea superba comes from men and with good reason. The photogenic found in such a high supply within the herb mimic male hormones, which gives men a faster recovery time, increased muscle tone, strength, and energy.

While women can benefit from the herb for other health problems, there isn’t much good that male hormone-mimicking substances do in your body in terms of sexual performance.

2. Heart health:

There are several plant nutrients and flavonoids that directly access cardiovascular function, helping to fight heart disease and levels of cholesterol.

Although the exact pathways are not completely understood, it is clear that cholesterol is more balanced in individuals who use Butea Superba and rebalance their hormone levels.

3. Benefits of Butea Superba for hair

A similarly stimulating effect can also be found for men who suffer from hair loss or thinning hair.

Similar to Saw Palmetto extracts, Butea stimulates certain elements in males that cause hair growth and strengthening, a long-awaited solution to an endless problem.

4. Sexual Health:

Sexual performance is not just limited to energy and fitness; Erectile dysfunction affects millions of men, young and old.

Butea Superba has shown a remarkable ability, in both modern research and traditional use, to stimulate sexual libido, encouraging stronger orgasms, increased blood flow, and greater chances of conception.

5. Improved bone mineral density:

Studies have shown a marked increase in bone strength and bone mineral density with the consumption of Butea Superba, perhaps due to its influence on the efficiency of nutrient absorption in the intestine.

This makes it important for people suffering from osteoporosis and other bone degenerative diseases.

Precautions and Side Effects of Butea Superba

Pregnancy and Breastfeeding: Not enough is known about the use of Butea Superba during pregnancy and breastfeeding. Stay on the safe side and avoid use.

Dosage: The proper dose of Butea Superba depends on several factors such as age, health, and various other problems of the user.

At this time there is not enough scientific information to determine an appropriate dose of Butea Superba.

Health

7 health benefits of kumquat

Published

1 month ago

March 9, 2024

admin

Table of Contents

Health benefits of kumquat
Kumquat is a citrus fruit whose fruit tree comes from the Rutaceaes family, native to the Far East. Although barely bigger than an olive, kumquat contains many nutrients of great health value. Coming from the same family of plants as the orange, kumquats are one of the best sources of vitamin C and fiber that you can find in your diet.

Health benefits of kumquat

Below are the amazing health benefits of kumquat:

1. Rich in antioxidants

Antioxidants are compounds that help neutralize harmful free radicals in the body, preventing oxidative damage to cells and lowering the risk of chronic disease. Antioxidants also play a central role in health, with some research showing that free radicals may be involved in the development of diseases like rheumatoid arthritis, heart disease, and autoimmune disease.

Kumquats are rich in disease-fighting antioxidants and can help gain better health. Additionally, kumquats are also the only citrus fruit that can be eaten with the peel, which contains an even more concentrated amount of antioxidants than the pulp. Consuming one or two servings per day can help prevent disease and improve overall health.

2. Increases immunity

Like other citrus fruits, kumquats are loaded with vitamin C, an important nutrient that provides great benefits when it comes to boosting immunity. In fact, a study in Switzerland showed that enough vitamin C could help improve outcomes for diseases such as diarrhea, malaria, and pneumonia. In addition, vitamin C has helped improve symptoms and shorten the duration of respiratory infections, such as the common cold.

Kumquats are also rich in antioxidants, which can prevent the build-up of free radicals to reduce the risk of chronic disease. According to a review published in Current Topics in Medicinal Chemistry, dietary antioxidants may also improve immune function and protect against infections caused by bacteria, viruses, and parasites to help maximize your health.

3. Boosts energy

You wouldn’t expect kumquats to be so high in carbohydrates, but they are!

Carbohydrates are essential to replenish our energy reserves in a simple way. Kumquats can provide this burst of energy in our diet, while giving us all the other benefits too! The high level of riboflavin, a key vitamin involved in energy production, makes this process even easier.

4. Weight loss

Kumquats are high in fiber, water, and carbohydrates and low in calories. Hence, they are an ideal food for people who are trying to lose weight. They will fill you up and keep you healthy, which will reduce your urge to overeat. Adding kumquat to your diet is an easy way to curb cravings. Try replacing high calorie snacks with a serving of kumquats to increase the fiber content and help the pounds slip off.

5. Skin care

The combination of antioxidants and vitamins in kumquats makes them ideal for protecting the skin from the cancerous effects of the sun and the negative effects of free radicals, which cause wrinkles, age spots, and rough, unhealthy skin. Kumquats, like many citrus fruits, can have a great effect on the look and feel of your skin.

6. Supports digestive health

One of the biggest benefits of kumquat is its impressive fiber content. Fiber helps add bulk to bowel movements to keep you regular and prevent problems like constipation. Fiber may benefit other aspects of digestive health as well, with some research showing it may protect against inflammatory bowel disease and prevent bowel ulcers. Some studies have even found that a diet high in fiber is also associated with a reduced risk of colorectal cancer.

With 6.5 grams of fiber per serving, kumquat is one of the best high fiber foods available. Add one or two servings to your daily diet along with other high fiber foods to keep your digestive system functioning properly.

7. Reduced risk of cancer

Thanks to their incredible antioxidant content, it’s no wonder that consuming citrus fruits like kumquat is associated with lower cancer risks. In fact, citrus fruits like kumquats, oranges, lemons, and limes are often considered good cancer-fighting foods that you can add to your diet.

According to a study in Korea, frequent consumption of citrus fruits was linked to a 10% lower risk of breast cancer. Other studies have shown similar results, showing that citrus consumption has been associated with a lower risk of pancreatic, esophageal and stomach cancer

We hope the article on the 7 health benefits of kumquat has been of great help to you.