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Table of Contents
Food
How to use chia seeds for cholesterol
Table of Contents
- What is cholesterol?
- Why does chia seeds help lower cholesterol and triglycerides?
- Many people try to control their cholesterol levels, sometimes with medication, and to help them naturally, there is a great food: chia seed!
Let’s detail here an important use of small chia seeds from the Aztecs , finding out why are chia seeds good for cholesterol and how to consume them?
This article is for information only and does not replace consultation with a doctor.
What is cholesterol?
Good or bad cholesterol?
Cholesterol is a lipid from the sterol family which plays a central and essential role in many biochemical processes in the body.
We often talk about good and bad cholesterol, in reality there is only one cholesterol molecule, the difference between good and bad is in how cholesterol is transported from the liver to other cells in the organism, which is made either via high density lipoproteins (HDL), or low density lipoproteins (LDL).
The cholesterol carried by LDL is the “bad cholesterol”, and that carried by HDL Cholesterol is the “good cholesterol”.
Why? LDL-c can deposit cholesterol in the arteries, whereas HDL-c does not, but rather “picks up the excess and eliminates it.”
What about triglycerides in all of this?
Triglycerides are, like cholesterol, a form of fat that stores energy in the body. When you don’t burn enough calories, triglycerides can start to build up along with cholesterol, and cause the same harm.
They are therefore close cousins, but the level of triglycerides in the blood is influenced by sugars, while cholesterol is influenced by fats.
A change in diet:
If you have a high cholesterol level, this means that you have to change your lifestyle, particularly by adopting a healthy diet, but also by adding a sport, and finally follow the treatments prescribed by the doctor if ever. it’s the case.
Among all these changes, there is one food that I strongly advise you to add: chia seed!
Why does chia seeds help lower cholesterol and triglycerides?
Simple, natural, effective, and pleasant, chia seeds are one of the remedies that nature offers us to improve our daily lives.
Omega 3:
Chia seeds or flax seeds contain a high content of omega 3 essential fatty acids, which are very effective in reducing excess cholesterol and triglycerides.
Omega 3 acts on low density lipoprotein (LDL) which deposits harmful cholesterol and triglycerides in the arteries, directly preventing its synthesis in the liver.
Also, we can say that omega-3 are good fats, by giving them to the body, the body needs less cholesterol and will lower the level of “bad” cholesterol in the blood.
Omega-3 is a fatty acid that is made up of two amino acids: EPA and DHA. EPA has anticoagulant and anti-inflammatory properties and would make the blood vessels more flexible.
Thus, chia seeds, in addition to directly reducing bad cholesterol and triglyceride levels, improve blood circulation and therefore prevent possible cardiovascular problems.
Valérie Mery-Mandeville, Dietitian and nutritionist, specifies that: “They therefore protect our cardiovascular system by regulating blood pressure and reducing the risk of stroke and heart attack thanks to their antioxidants. ”
It should also be noted that omega-3 chia seeds come from a vegetable source, they do not contain cholesterol, while animal sources of omega, such as fish, contain saturated fat and therefore cholesterol.
Food
7 Benefits of feta cheese and side effects
Table of Contents
- What is feta cheese?
- Nutritional benefits of feta cheese
- Health benefits of feta cheese
- How to make feta cheese
- Side effects of feta cheese
- Key Findings
- They speak very well of those cheeses with French, Spanish, and Italian origin, thanks to the fact that their gastronomies are highly recognized for these dairy products, however, there is one that many overlook, the so elegant Greek gastronomy.
This gastronomy has to its credit extravagant dishes, but it is also the owner of a very famous cheese: feta cheese, which we will explain in this article in which we will share its properties and health benefits.
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What is feta cheese?
Feta cheese is a white cheese of Greek origin, being the oldest in this country, situated in the most remote times of classical antiquity, it is also one of the most famous cheeses worldwide, possessing special characteristics.
This Greek cheese has a very curious elaboration, by mixing sheep’s and goat’s milk as relevant ingredients.
It should be noted that it has a slightly salty flavor, although it is obtained in a soft or hard way, in the presentation of wheels, in itself it is white with a soft consistency. -
Important: An analysis highlights the following: “There is a significant concentration of feta consumption in Greece since this country reaches between 70% and 85% of the total in the European Community”.
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Nutritional benefits of feta cheese
What makes feta cheese so famous? What allows its high consumption in Greece and its great distribution worldwide? Those nutritional properties that it gives us, we mention below:
1. Vitamins
This cheese is rich in several vitamins, standing out in vitamin B12 (riboflavin in 1.7 mg), vitamin D (with 16 mg), vitamin B6 (in 0.4 mg) as well as vitamin B2 and vitamin A, although in few portions.
- To highlight: It also contains vitamin K, an essential element of feta cheese to prevent deformation and injury of bone structures, which includes greater strength of soft tissues.
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2. Minerals
On the other hand, goat’s milk (from feta cheese) is a great source of minerals, where we find the famous phosphorus (337 mg), calcium (493 mg), iron (0.65 mg), potassium (62 mg ), magnesium (19 mg), sodium (917 mg), zinc (2.88 mg), copper (0.03 mg), manganese (0.02 mg), and selenium (15 mg).
Note: It is important to mention that minerals are closely related to the metabolism of the system, which helps with the transformation of proteins into energy.
3. Other compounds
Feta cheese has incredible compounds, which are divided into total fat (specifically saturated), a considerable level of sugar, carbohydrates, protein, and low content of monounsaturated fatty acids, although its consumption should be moderate.
To highlight: Another important element is probiotics, an important complement for the formation of the “traditional feta”, not to mention that they provide hydration to intestinal health unlike many other kinds of cheese of different flavors.
Health benefits of feta cheese
Feta cheese has many healthy properties, but what does our body get in exchange for these components? The answer is divided into 7 essential benefits, which are presented below:
1. Improves the immune system
Vitamin A and thiamine are essential components in natural feta cheese to strengthen the immune system (the main defenses of the body), adding a curious element, probiotics.
Note: According to one study, probiotics ” are complex, indigestible carbohydrates that enhance the immune system. “
2. Supports intestinal health
The probiotics of natural feta cheese also improve intestinal flora and digestion, together with the power of sodium that favors the hydration of gastrointestinal health.
It should also be remembered that the probiotics housed in feta cheese are classified as a booster of the immune system, avoiding intestinal problems due to times of stress or fatigue.
To highlight: One review mentions the following “Probiotics stimulate the protective functions of the digestive tract and prevent gastrointestinal infections. “
3. Benefits of feta cheese for bone and teeth
The absorption of iron, manganese, and calcium together with the vitamin D or K found in feta cheese, helps to maintain the strengthening and further development of bone tissues, encompassing the skeleton together with the teeth.
You should know: The low intake of these components leads to the appearance of conditions such as osteoporosis (a condition related to the wear of bone tissue).
4. Protects eye health
The vitamin A that feta cheese has an additional function, promoting eye health, in short, the ability to see better, taking into account that this cheese also has antioxidants, which prevent the oxidation of cells.
To highlight: Vitamin B2 also can prevent oxidation of eye health, preventing critical conditions such as cataracts and glaucoma, many of them related to premature aging.
5. Benefits of feta cheese for anemia
Anemia is common due to the decrease in red blood cells, the copper in feta cheese allows maintaining an adequate volume of the blood, taking into account that riboflavin is necessary for the formation of cells in the body, this includes the formation of red blood cells.
Also, vitamin B12 has a job about iron (to deal with anemia), an essential mineral in the human diet, since nutrients are closely related to hemoglobin and the transport of oxygen through them (which also depends on energy).
6. Reduces headaches
Feta cheese can reduce headaches and migraines in certain cases, this is achieved thanks to the intake of vitamin B12 and vitamin B2, which help a lot in the formation of energy for the body.
7. Benefits of feta cheese for cancer
It is claimed that feta cheese can reduce the symptoms or occurrences of certain types of cancer, with a combination of calcium, vitamin D, and magnesium, related to the metabolism and chemical reactions of the body.
In addition, feta cheese has antioxidants, which limit the damage caused by free radicals.
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