Cholesterol isn’t bad…unless you have too much of it. Your body actually needs it to build cells and make vitamins, but too much of it can cause high cholesterol which can increase your risk of heart disease and stroke.

Chapters:
0:00 Intro
0:15 There are two types of cholesterol
1:10 Bad Cholesterol is extremely dangerous
1:50 The Fix is In
2:49 Outro

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First off, what is cholesterol and why do you need to lower it? Cholesterol is a fat-like substance that the body uses to build healthy cells. If that’s the case, why is it so dangerous and do you really need to lower it? Yes and no, because not all cholesterol is created equal. 

Low-density lipoprotein (LDL) or “bad” cholesterol can form plaque in the arteries and increase the risk of atherosclerosis. High-density lipoprotein (HDL) or “good” cholesterol can help remove bad cholesterol from the bloodstream. If you have high cholesterol, you have a higher risk of heart disease and heart attack. It also means that you have too much LDL and not enough HDL, but there are lifestyle changes you can make to lower your LDL and increase your HDL.

Eat Healthier

This is such a broad concept, right? It can be difficult to know which healthy foods to eat to benefit your situation. Regarding heart health, a few simple dietary changes can reduce cholesterol: 

• Avoid trans fats: These fats are common in margarines, store-bought cookies, crackers and cakes. On ingredients lists, you may see hydrogenated oils or partially hydrogenated vegetable oils, both of which are trans fats that raise total cholesterol levels.
• Increase soluble fiber intake: Soluble fiber essentially grabs cholesterol in the gut before it gets into the bloodstream, a process that helps lower LDL levels. It exists in oats, barley, quinoa, lentils, chickpeas, whole grains, kidney beans, Brussels sprouts, walnuts, and flaxseeds. 
• Reduce intake of saturated fats: Saturated fats are primarily found in full-fat dairy products and red meats. Much like trans fats, saturated fats can raise bad LDL cholesterol levels. 
• Eat more omega-3 fatty acids: Omega-3s don’t affect LDL levels, but they do offer other heart-healthy benefits, such as reducing blood pressure and boosting HDL levels. Foods that are rich in omega-3s include flaxseeds, chia seeds, walnuts, avocados, salmon, and cod.

Quit Smoking

When you quit smoking, you can help raise HDL cholesterol levels and ultimately reduce your risk of lung cancer and lung disease. The chemicals in cigarettes damage your blood vessels and accelerate the accumulation of plaque in the arteries. Studies have shown that within 20 minutes of quitting, blood pressure and heart rate recover from the spike that comes from cigarettes. Within three months of quitting, both lung function and blood circulation start to improve. Within a year of quitting, your risk of heart disease is 50% less than someone who smokes. 

Lose Weight

If you carry a few extra pounds, you have a higher risk of high cholesterol. One study found that losing 5%-10% of total body weight for overweight or obese people, respectively, could be enough to improve cholesterol levels. It can be difficult to lose weight, especially if you have struggled with weight loss in the past. Consider small changes to start, rather than committing to an all-or-nothing diet. Start by drinking water or seltzer water in place of sugary beverages and sodas. If you crave sweets, opt for fresh fruit instead of processed boxes or bags of candy. Choose plain, air-popped popcorn instead of bags of flavored chips. Finally, look for ways to incorporate more activity into your daily life. Take the stairs instead of the elevator or park farther away from the office to walk more. Walk on your lunch breaks instead of sitting down the entire time. 

Prepare Foods A Little Differently

Sometimes it’s not what you eat, but how you eat it. If you can change what you buy in the grocery store, you can change how you prepare your meals. Food prep is just as important as food choices if you want to lower your LDL cholesterol levels. Instead of frying, breading, or cooking food in lots of butter, consider boiling, roasting, baking, poaching, or broiling as alternative cooking methods. Additionally, trim the fat and remove the skin off meat, poultry, or fish. That helps you get the protein you need without the need of excess fat intake. 

Exercise Most Days Of The Week

When you exercise at a  moderate-intense level, you can help raise HDL cholesterol. As long as you are able to exercise in your current condition, aim to exercise for at least 30 minutes per day, five times per week. If you engage in high-intensity workouts, 20 minutes of exercise three times per week is sufficient, according to health experts. Adding physical activity, even in short intervals several times a day, can help you lose weight. Consider the following: 

• Riding your bike to work (provided you live within a feasible riding distance)
• Playing a sport you love, such as a community sport (soccer, pickleball, basketball, etc.)
• Taking a brisk walk during your lunch break

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Bergamot, which you may know if you dabble in essential oils or drink Earl Grey tea, is a citrus fruit primarily found in the Calabria region of Southern Italy. That area of Italy has a long tradition of using bergamot in folk medicine to treat fevers and infections. In recent years, researchers have examined bergamot’s antioxidant and anti-inflammatory properties, which indicate that it may help lower total cholesterol levels. 

Can Bergamot Improve Cholesterol?

According to clinical trials that involved oral administration of bergamot, it may help reduce total cholesterol and low-density lipoprotein (LDL) cholesterol (the bad one). Other lab studies indicate that bergamot’s polyphenols may influence enzymes that relate to cholesterol metabolism. In fact, a systematic review of 12 studies found that supplementing with bergamot demonstrated the following:

• LDL cholesterol decrease: ranging from 7.6% to 40.8%
• Triglyceride decrease: ranging from 11.5% to 39.5%
• Total cholesterol decrease: ranging from 12.3% to 31.3%

An additional eight trials found that bergamot was able to increase high-density lipoprotein (HDL) cholesterol (good cholesterol). The studies revealed a potential dose-dependent effect and synergy with statins. That means that bergamot could be an alternative for dyslipidemia, especially in statin-intolerant people. In fact, one study found that bergamot fruit extract reduced overall cholesterol levels in liver cells. Although it didn’t block the enzyme involved with making cholesterol, it did limit cholesterol absorption in intestinal cells. 

How Long Does It Take For Bergamot To Lower Cholesterol?

There is one component in bergamot fruit extract, neohesperidin, which studies found decreased the activity of the enzyme responsible for cholesterol production. Additionally, neohesperidin boosted the function of another enzyme related to cholesterol management. Clinical studies suggest that cholesterol levels may reduce after weeks of regular bergamot supplementation. The effects may last one to six months, depending on lifestyle factors and personal biology. The time it takes for bergamot to work its magic may vary among individuals, and you should consult your healthcare professional about supplementation if you suffer from high cholesterol.

How Much Bergamot Is Necessary?

Determining how much bergamot to take to manage cholesterol levels will depend on a few things. The form of bergamot, such as extract, oil, supplement, the concentration of bergamot, and the individual’s overall health, including underlying conditions. In studies, typical doses ranged from 150 milligrams (mg) to 1,500 mg of extract daily. Unfortunately, the best form of bergamot for managing cholesterol is still unclear. Different forms of the fruit, including extracts, juices, or supplements are the available forms, at least in the clinical studies confirming their efficacy. 

Are There Side Effects?

In certain cases, bergamot may cause side effects, which are detailed below: 

• Drug interactions: Antibiotics and diabetes medications, in addition to drugs that cause photosensitivity, may negatively interact with bergamot. As stated earlier in this article, some studies suggest that bergamot extract may enhance statin effects. Combining bergamot with other medications, however, could intensify their effects and increase the risk of muscle pain. 
• Increased sensitivity to sunlight: Bergamot contains compounds that may make your skin more sensitive to sunlight, increasing your risk of skin irritation or sunburn. 
• Allergic reactions: Some people are allergic to bergamot, which can result in rash, itching, or difficulty breathing, but this depends on the severity of the allergy. If you are allergic to other citrus fruits, you may want to reconsider bergamot supplementation, or get a food allergy test.

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When it comes to managing heart health, serious lifestyle changes are often necessary. Incorporating more exercise is a great start, but diet tends to play a larger role, especially in regards to managing cholesterol and blood pressure. That means that you have to give up certain “bad” foods, some of which include pizza, burgers, bacon, fries, and sweets. In fact, a 2021 study reported that people who ate those foods regularly had a higher risk of heart disease.

What Is Cholesterol?

Found in your blood and cells, cholesterol is a waxy substance. Although the liver produces most of the cholesterol in the body, it also comes from the foods you eat. The body needs cholesterol for optimal organ function and to make hormones, digestive fluids, and vitamin D. There is low-density lipoprotein (LDL), which is the unhealthy type of cholesterol that builds up in the arteries and forms plaque. And then there is high-density lipoprotein (HDL), which is healthy cholesterol that transports excess cholesterol out of the arteries to the liver, where it removes it from the body. Having high cholesterol increases your risk of serious health conditions, as LDL can damage your arteries. 

It’s not easy to just give up certain foods, especially if you don’t have replacements to take their place. There are smarter food choices that can satisfy certain cravings without elevating cholesterol levels. Continue reading to learn about simple food swaps that can help you manage or lower cholesterol levels. 

Add Nuts To Salads, Not Croutons

The more carbohydrates you eat, especially simple carbs, the more you increase the risk of high LDL cholesterol levels. That means that you should ditch the croutons on your salad and replace them with heart-healthy nuts. According to a 2020 review of studies, regular consumption of tree nuts helped lower blood cholesterol levels. The results were consistent when the amount, type, and duration of nut consumption varied. Nuts boost HDL production and lower LDL levels due to their polyunsaturated fats. 

Ditch The Store Bought Dressings

On the subject of salads, ditch your store bought salad dressings and start making your own with healthier ingredients. More often than not, they are high in saturated fats and sodium, both of which contribute to higher LDL cholesterol levels. Drenching your salads in these types of dressings is like smoking cigarettes while jogging. The health benefits of the salad ingredients lose to the bottled dressings. Instead, whip up a quick dressing using fresh lemon juice, extra virgin olive oil, apple cider vinegar, and spices. Click here to get more familiar with the different types of salads and dressings you can make.

Oats Instead Of Breakfast Cereal

Fiber is an essential part of the diet, and many people fail to consume the recommended daily amount. Soluble fiber, in particular, dissolves in the gut to form a thick paste that binds to cholesterol, preventing absorption. According to research, eating three grams of oat beta-glucan per day may reduce LDL cholesterol by 5-10% over one month. Ditch your sugary, processed breakfast cereal and start enjoying old-fashioned oats with grade A maple syrup and raisins. 

Roast Potatoes, Don’t Fry Them

If you want to help lower cholesterol, do your best to avoid French fries, especially frozen packaged varieties. Don’t order fries when you go out because they are doused in unhealthy oils. It’s better to roast potatoes or sweet potatoes and season them with sea salt, pepper, and a drizzle of olive oil. Both regular potatoes and sweet potatoes are nutritionally dense, offering potassium, vitamin C, and fiber. As long as you aren’t deep frying them, then you can reap their health benefits. 

Go Fish

While you don’t literally have to go to a river or the ocean and catch your own fish, it’s better to enjoy fish over red meat. Swapping fish for red meat may contribute to lower LDL levels, as most fish contain omega-3 fatty acids, which help reduce the risk of heart disease. Now, don’t just choose any fish at random, as some are not healthy. Swai fish, for example, is known to be quite harmful to your health. Do your best to avoid farmed fish and opt for wild caught varieties, including salmon, cod, tuna, mahi mahi, trout, and mackerel. 

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It’s a fact that people who include a half tablespoon of olive oil in their daily diet experience a 14% lower risk of cardiovascular disease. This is according to a new study from the Harvard School of Public Health, which was published on January 18th, 2022, in the American Journal of Cardiology. 

The study analyzed data from 31,801 men and 60,582 women from the Nurses’ Health Study and Health Professionals Follow-up Study. Both of those are long-term health studies that track the health of participants over time. Participants in the study did not have heart disease or cancer at the start of the study in 1990. They weighed in every four years during a 28-year follow-up period about diets. 

The researchers noted how much olive oil each participant consumed, in addition to butter, margarine, and other vegetable oils. Over the course of the study, people consumed more olive oil, increasing their intake from 1.6 grams a day in 1990 to roughly 4 grams per day in 2010. Interestingly enough, margarine consumption decreased from 12 grams a day in 1990 to 4 grams a day in 2010. It’s important to note that 36,856 people died during the study period. The researchers observed that participants who consumed the most olive oil per day had a 19% lower risk of dying from cancer, an 18% lower risk of dying from respiratory illness, and a 29% lower risk of dying from neurodegenerative diseases. 

Olive Oil And Your Health

Olive oil contains several types of beneficial fatty acids, most of which are monounsaturated fats. These have to potential to assist in reducing low-density lipoprotein (LDL) cholesterol, also known as bad cholesterol. Reducing LDL levels can help lower the risk of heart disease and stroke. Olive oil does contain more calories than other types of oils, amounting to about 120 calories per tablespoon. Because it has healthy fats, however, it’s better to consume olive oil than less healthy oils or butter. 

Is olive oil the sole reason that some people had a reduced risk of certain health conditions during the study? This is not the case because it’s difficult to determine lifestyle habits and other factors, which researchers only observe in a randomized controlled trial. Genetics, physical activity, smoking, and dietary habits all factor into the equation. Therefore, it’s tough to ignore the other factors that may have contributed to the results. 

What the researchers do know is that increasing the intake of monounsaturated fats helps to decrease the intake of polyunsaturated, saturated, and trans fats. The average American adult consumes more polyunsaturated, saturated, and trans fats, all of which have adverse health effects, than they do monounsaturated fats. 

Olive Oil Consumption And Alzheimer’s

In a separate study, researchers found that higher olive oil intake was linked to a reduced risk of neurodegenerative diseases like Alzheimer’s. Alzheimer’s disease is a serious neurodegenerative condition that commonly leads to dementia. The unfortunate reality is that preventative studies that detail strategies to combat Alzheimer’s disease are lacking. That’s why the morbidity and mortality rates are higher for Alzheimer’s. Learning that olive oil may reduce the risk of neurodegenerative disease is a great step in the right direction. 

Is Olive Oil The Answer? 

Although olive oil may exhibit beneficial health properties, it is not a cure-all food that automatically lowers the risk of certain health conditions. It does contain healthy fatty acids, but how much should you consume to experience the benefits? More research is necessary to determine this. The primary takeaway from the study should be that it’s better to consume foods that are rich in monounsaturated fatty acids, as opposed to foods that contain trans and saturated fats. Additionally, reducing the consumption of processed foods is highly advised. Focus on avocados, nuts, seeds, nut butters, olive oil (especially extra virgin olive oil), and other nutritionally dense foods to experience better health.

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Cholesterol is a trigger word for many people. Heart attack and heart disease come to mind when you think of high cholesterol levels, but not all cholesterol is bad. Low-density lipoprotein (LDL) cholesterol is unhealthy and comes from a diet rich in saturated fats, hydrogenated oils, and fried foods. High-density lipoprotein (HDL) cholesterol is beneficial for the body, carrying cholesterol to the liver so it doesn’t accumulate in the bloodstream. 

In order to reduce the build up of LDL cholesterol, dietitians recommend that people avoid trans and saturated fats. These foods increase plaque build-up in the arteries and increase the risk of heart disease. It’s optimal to focus on healthy fats, which help to lower LDL levels and raise HDL levels. This can help protect the body from heart disease and stroke. HDL also exhibits anti-inflammatory and antioxidant effects, which play a role in the reduced risk of heart disease. 

The right food choices can do wonders for the body. A 2020 study found that the Mediterranean diet may be one of the best places to start for increasing HDL levels. This diet has demonstrated an ability to lower overall blood cholesterol in people with risk factors of metabolic disease. You can naturally increase HDL cholesterol by consuming more of the following foods. 

Whole Grains

Wild rice, bran, bulgur wheat, steel cut oats, buckwheat, millet, and spelt may help to reduce LDL cholesterol levels. By lowering LDL levels, you naturally give your HDL a big boost. Whole grains are rich in fiber, specifically soluble fiber, which aims to lower LDL levels and increase HDL cholesterol. According to dietitians, it’s best to consume two servings of whole grains per day. This can be as simple as consuming a bowl of steel cut oats for breakfast and adding a side of wild rice at dinner. 

Avocado

Monounsaturated fats are simply fat molecules that have one saturated carbon bond on the molecule. They help to reduce bad cholesterol levels in the blood and provide nutrients that help develop the body’s cells. Avocados are excellent sources of monounsaturated fatty acids, which aim to increase HDL levels. A 2015 study found that eating one avocado a day while following a moderate-fat diet contributed to a reduction of LDL levels. Participants in the same study also experienced higher HDL levels and a reduction in triglycerides. 

Beans And Other Legumes

Similar to whole grains, beans and other legumes provide quality soluble fiber. The fiber in black beans, kidney beans, navy beans, lentils, and black-eyed peas help to increase HDL levels. Because canned beans can contain tons of salt and processed ingredients, opt for dried beans and soak and cook them yourself. Remember that high sodium content increases the risk of high blood pressure.

Antioxidant-Rich Foods

According to a 2016 study, diets that contain a diverse mix of antioxidant-rich foods help to raise HDL cholesterol levels. Higher antioxidant consumption may also reduce the risk of heart failure, stroke, and inflammatory biomarkers. Foods that are rich in antioxidants include beets, purple cabbage, tomatoes, berries, nuts, leafy greens, red bell peppers, and other colorful produce items. 

Flax

No matter if you consume flaxseeds or flaxseed oil, you’ll be getting healthy dose of omega-3 fatty acids. Flaxseeds happen to be one of the better plant-based sources of these heart-healthy fats. When you purchase flaxseeds, make sure to purchase ground flaxseed. Whole flaxseeds are near impossible for the body to digest, meaning they won’t provide the body with any nutrients. Ground flaxseed is easy for the body to absorb. 

Healthy Oils

Not all oils are created equal. Both olive oil and coconut oil are beneficial when it comes to raising HDL levels. A July 2015 study found that including olive oil in the diet significantly decreased LDL concentrations in healthy young men. Olive oil also contains heart-healthy fats that help lower the inflammatory impact that LDL cholesterol has on the body. You can add olive oil to marinades, dressings, and sauces. It’s better to cook with coconut oil because it doesn’t break down at high temperatures like olive oil does. 

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Can eating a little dark chocolate every day keep the doctor away? Dark chocolate may not replace the “apple a day” adage, but many research studies suggest that dark chocolate has a place in a healthy diet. Sorry, but milk and white chocolate do not count. Those varieties just don’t have the same antioxidants or nutritional profile as the classic bittersweet treat.

What Makes Dark Chocolate Different?

Like all chocolate, dark chocolate comes from the cacao plant. Cacao has a diverse nutritional profile, exhibiting more antioxidant activity than green tea. The phytonutrients (flavonoids) act as antioxidants, which may lower the risk of cancer and heart disease, according to a 2016 review. Dark chocolate that has 70% or higher cacao content is your best bet if you want to reap some of the health benefits.

Dark chocolate is rich in fiber, iron, magnesium, copper, manganese, zinc, selenium, and potassium. One thing to keep in mind is that dark chocolate is still chocolate, meaning that it’s high in saturated fat and calories. You can enjoy dark chocolate, but only in moderation. Dietitians suggest that people eat no more than one ounce of dark chocolate per day to experience the following benefits. 

Boost Your Brain Power

Will an ounce of dark chocolate before your big meeting have your neurons firing at maximum efficiency? Nobody can confirm or deny that, but consuming dark chocolate can help increase alertness and give the brain a little boost. One study found that the flavanols in dark chocolate help to dilate blood vessels, allowing more oxygen and blood to reach the brain. This process can help fight fatigue and some of the effects of aging. 

Improve Heart Health

There are several compounds in dark chocolate that may protect against bad LDL cholesterol oxidation. Higher levels of LDL cholesterol can increase the risk of clogged arteries, resulting in a potential heart attack. One long-term observational study found that the cocoa in dark chocolate was able to reduce the risk of death by heart disease by 50% over a 15-year period. Another study found that eating dark chocolate at least two times per week lowered the amount of calcified plaque in arteries by 32%. As of now, most of the studies are observational, so more research is necessary. 

Good For Your Gut

Several studies confirmed that during digestion, dark chocolate behaves similar to a prebiotic. This is a type of fiber that feeds beneficial bacteria in the gut, which can improve your microbiome. When you have a higher amount of healthy bacteria in the gut, the body can absorb nutrients more easily. A balanced microbiome can also support healthy metabolism. Additionally, one study found that eating a small amount of dark chocolate before or after a meal can trigger hormones that tell the brain you’re full.

Inflammation Reduction

Another benefit of increasing healthy microbes in the gut is that you can lower inflammation in the body. The good microbes feast on dark chocolate and ferment it into anti-inflammatory compounds that improve heart health, according to a 2014 research study. The body doesn’t fully absorb the antioxidants and fiber in dark chocolate until they reach the colon. This may lessen inflammation within cardiovascular tissue and reduce the risk of stroke in the long run.

Great For Your Skin

Dark chocolate has a diverse mineral content, offering lots of magnesium, copper, iron, and manganese, to name a few. Manganese works to support the production of collagen, a necessary protein that helps maintain healthy-looking skin. The American Academy of Dermatology claims that the body can shed up to 40,000 skin cells each day. The mineral content in dark chocolate may help to repair and renew skin, preventing skin from drying out or producing excess oil. Other studies found that dark chocolate’s antioxidants may protect the skin from powerful ultraviolet (UV) rays from the sun.

Improve Blood Flow

The flavanols in dark chocolate work to stimulate the endothelium, arterial lining, to produce nitric oxide. Nitric oxide has many functions, but one of its main purposes is to signal the arteries to relax. Relaxed arteries lower the resistance of blood flow, which in turn can reduce blood pressure. Many controlled studies found that cocoa and dark chocolate have mild abilities to both improve blood flow and reduce blood pressure. There have been some variations between studies, though, concluding that dark chocolate may not always be able to aid with blood pressure reduction. However, it is clear that it may improve blood flow. 

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Medicinal mushrooms have taken the health world by storm. You can eat mushrooms in their raw form, but the new trend is powder, and they go far beyond portobellos, buttons, and oysters. Nowadays, you can find supplements and functional powders that consist of medicinal mushroom blends. Some of the most popular varieties include lion’s mane, reishi, turkey tail, chaga, and cordyceps. 

What Are Mushrooms?

Health experts consider mushrooms to be in a tier above common superfoods like kale, avocado, or acai. Nothing against those delicious foods, but mushrooms are in a class of their own: functional foods. They contain nutrients that help energize the body and even assist with fighting common diseases. Not all of these mushrooms are appetizing, or readily available in stores, which is why they are available in dried, dehydrated, or powder form. 

What Is Mushroom Powder?

The use of medicinal mushrooms is far from a new trend. Traditional Chinese Medicine refers to mushrooms as the “elixir of life.” People brewed mushrooms into teas in the past, but modern convenience allows manufacturers to create mushroom powder blends that contain a high concentration of super nutrients. After drying out mushrooms, they are ground into a powder. Once the mushrooms are in powder form, it’s easy to mix them into various food preparations. The most common and trendy way to consume mushroom powder is in coffee or tea, but it’s possible to take them as supplements as well. 

The Benefits Of Mushroom Powder

Every single medicinal mushroom contains a signature blend of polysaccharides, antioxidants, phytonutrients, and enzymes that benefit the body. One polysaccharide, beta glucan, helps to balance immune function, instead of enhancing or suppressing it. Because of this trait, mushroom powder is a better alternative to cholesterol or anti-inflammatory supplements, which can occasionally trigger autoimmune responses.

Good For Your Heart

According to several studies, cordyceps mushroom powder may help reduce LDL cholesterol levels. High LDL levels increase your risk of heart disease, so lowering these levels can reduce damage to your heart. Cordyceps have also exhibited the ability to lower triglyceride levels in animal studies. More human studies are necessary for conclusive evidence. 

Balance Immunity

As we mentioned earlier, beta glucans and other polysaccharides help to support a healthy immune system. By balancing the immune system, you can avoid unnecessary autoimmune flare-ups. Chaga mushrooms, in particular, work to stimulate spleen lymphocytes, which work to regulate immune function. These lymphocytes help the body fight off bacteria, viruses, and other foreign invaders. 

Keep Yourself Young

Looking for the fountain of youth? We can’t promise that it’s at the bottom of a mug that contains mushroom powder tea, but mushroom powder may help fight early signs of aging. Mushroom powder contains a diverse mix of powerful antioxidants, which work to fight free radical damage and oxidative stress. Lessening the amount of free radicals in the body can help slow the signs of aging and contribute to better health. Some studies found that reishi mushrooms have the ability to extend life expectancy. Reducing oxidative stress and cellular damage helps boost longevity. 

Boost Your Brain

Boosting brain power and reducing the risk of cognitive decline has become a popular health trend. Many studies reveal the link between poor gut health and an increased risk of Alzheimer’s disease or dementia. Naturally, people want to be sharp as they age, so people turn to the power of mushrooms. Lion’s mane mushroom reigns supreme when it comes to boosting brain power! Several studies found that it helps to reduce the impact or neurodegenerative diseases. Mushroom powder may also mental clarity and improve your ability to focus. 

Anti-Cancer Properties

Both turkey tail and reishi mushrooms may potentially reduce the risk of the development of certain cancers. According to several reports, polysaccharide-K in turkey tail mushrooms is an acceptable prescription for cancer patients in Japan. A systemic review of reishi mushrooms found that people undergoing chemotherapy responded better when taking reishi supplements. Additionally, reishi mushrooms increase NK-cell activity to increase white blood cell activity to fight infections. 

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High cholesterol is a common condition that can affect anyone. People with unmanaged cholesterol levels have an increased risk of heart disease, which is the number one killer of American adults. Lowering cholesterol levels has become an obsession for people with high LDL (low-density lipoprotein) cholesterol. Fortunately, there are foods that can help you lower those numbers.

It’s important to understand that not all cholesterol is bad for you. Too much LDL cholesterol, mentioned in the previous paragraph, is dangerous to your cardiovascular health. The higher your LDL levels are, the more at-risk you are for developing heart disease. HDL (high-density lipoprotein), on the other hand, is beneficial cholesterol that transports cholesterol from other areas of the body to the liver, where it gets filtered and removed from the body.

What Happens If Blood Cholesterol Is Too High?

Too much cholesterol in the blood leads to accumulation in the arterial walls. An unhealthy diet and lack of exercise causes plaque to form over time. Hardened plaque begins to harden the arteries, which can cause atherosclerosis. Finally, the limited blood flow through the arteries can lead to insufficient oxygen transportation to the heart. This is something you want to avoid at all costs, and you can if you eat the foods in this article.

Flaxseeds

Flaxseeds are fiber superstars, but they are beneficial to include in your cholesterol-lowering diet. According to several studies, consuming a quarter-cup of flaxseeds per day helps to reduce LDL levels in young adults by 8%. Studies on people with high cholesterol revealed a 14% LDL reduction after consuming 38 grams of flaxseeds per day. You can incorporate flaxseeds into baked goods, hot cereals, granola, or energy balls.

Avocados

The monounsaturated fatty acids in avocados are extremely beneficial for the heart. While trans fats and saturated fats from fried, fast, or processed foods raise LDL levels, the monounsaturated fatty acids actually help lower LDL levels. Avocados also work to promote beneficial HDL levels. Because they are rich in potassium, avocados are excellent for people with high blood pressure. Make sure you put avocados in salads or eat guacamole with fresh cut vegetables. Eating guacamole with corn chips fried in high fat oils negatively impacts your health, though.

Extra Virgin Olive Oil

Just like avocados, extra virgin olive oil contains beneficial monounsaturated fats. Studies have shown that a diet high in these fats helps to dramatically reduce LDL cholesterol. A diet high in saturated fats, on the other hand, typically leads to high LDL levels. Diets that focus on olive oil and other foods rich in monounsaturated and polyunsaturated fats can experience an 18% reduction in LDL levels.

Oats

The beauty of rolled oats or steel cut oats is that they contain a lot of soluble fiber, which works to reduce the absorption of cholesterol in the bloodstream. If you consume five to ten grams of soluble fiber each day, you can naturally decrease LDL cholesterol. One serving of oats in the morning offers three or four grams of soluble fiber. Add berries, bananas, mango, or papaya to your oatmeal for more fiber!

Dark Leafy Greens

You can never go wrong with adding more leafy green vegetables to your diet. Rich in beneficial antioxidants, dark leafy greens work to prevent oxidative stress that can cause arteries to harden. Scientists explain that leafy greens bind to bile acids, forcing the body to excrete more LDL cholesterol. Great leafy greens to consume include spinach, arugula, kale, collards, chard, and beet greens.

Nuts

In general, nuts contain beneficial monounsaturated fats. Nuts also contain phytosterols, which are compounds that have a similar structure to cholesterol. What this means is that the phytosterols can block cholesterol absorption in the intestines, helping to lower LDL levels. Many studies found that two to three servings of nuts per day can reduce LDL levels by about 10.2 milligrams per day.

In addition to adding these foods to your diet, try to eliminate saturated fats from your diet. Foods that contain lots of saturated fats include meat, butter, cheese, processed foods, and full-fat dairy products. You can easily lower your LDL levels by 8-10% if you limit your consumption of saturated fats to less than 7% of your daily caloric intake.  

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People have used medicinal plants to remedy ailments and cure diseases for thousands of years. Indigenous cultures prepared these medicinal plants in various ways to create herbal remedies, some of which are still used today. With an increased focus on using plants for their medicinal properties, many studies have been conducted to evaluate their abilities. One plant of focus is known as Nigella sativa, black seed.

In recent years, black seed has emerged as some sort of “miracle herb,” despite the fact that it has a rich history of pharmacological and religious use. Black seed is the most common name, but it also goes by fennel flower, black cumin, kalonji, black caraway, cumin noir, small fennel, or seed of blessing. The plant is native to southwest Asia and the Mediterranean, but it currently grows in Europe, the Middle East, and throughout India.

Traditional Uses Of Black Seed

Black seed was used in folk medicine to treat a variety of disorders related to digestive, kidney, liver, cardiovascular, immune, and respiratory health. Black seed has a long history of use in Indian and Arabic civilizations as a food medicine, while southeast Asian and Middle Eastern countries used it for asthma, rheumatism, bronchitis, and other inflammatory conditions. Tinctures were made for internal use, while the oil was used topically as an antiseptic.

Health Benefits

Research suggests that black seed has the potential to remedy numerous conditions. Scientists believe that the healing properties are attributed to thymoquinone, an active ingredient in black seed that has anti-tussive, anti-inflammatory, antibacterial, anti-cancer, anti-diabetic, antifungal, and anti-hypertensive properties. Continue reading to learn more about you can benefit from black seed’s many health properties.

For Immune Disorders

Extensively studied for its biological activity, black seed has exhibited an ability to help people with autoimmune disorders, including rheumatoid arthritis, allergic asthma, eczema, sinusitis, and Hashimoto’s disease. In a 2018 placebo-controlled eight-week clinical trial, results indicated that patients who received two grams of black seed daily experienced a reduction of anti-TPO antibodies from an average of 295-148. Other studies also found that black seed can act as an immunosuppressive agent to reduce oxidative stress that results from ionizing radiation.

For Cardiovascular Diseases

Research has shown that black seed possesses qualities that may be beneficial for patients with cardiovascular diseases. Black seed has shown that it can help reduce LDL cholesterol, blood pressure, plaque formation, and decrease inflammation. According to a 2013 study, the anti-hypertensive properties of black seed significantly reduced systolic and diastolic blood pressure levels in all 70 participants. Other studies suggest that taking one gram of black seed twice daily before meals for one month can reduce triglyceride and LDL levels in people with high cholesterol.

For Asthma

A 2013 review, which investigated the therapeutic properties of black seed extract, found that black seed extract has the potential to alleviate asthma symptoms. The reason it is able to do this is because it helps to widen the bronchioles, promoting better airflow to the lungs. Additionally, a month-long study in 2011 found that black seed helped reduce symptoms of rhinitis, including runny nose and sneezing, within the first two weeks of patients taking it.

For Skin Disorders

Early research has found that the combination of black seed, vitamin E, beta-carotene, and biotin, admitted orally, may help suppress itchy or inflamed skin. This is especially beneficial for people with eczema and other inflammatory skin conditions. The antifungal properties of black seed also exhibited strong defenses against fungal infections on the skin.

For Cancer

The antioxidant properties of black seed are well known, and they may be the reason for the anti-cancer properties. Both in vitro and animal studies have found that black seed helps to inhibit the growth and reduce tumor size in various types of cancer, including pancreatic, liver, skin, kidney, breast, blood, colon, and prostate. There has also been evidence that thymoquinone, the active ingredient in black seed, helps to sensitize brain cancer cells to chemotherapy, which can make treatment more effective.

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