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How to Lower Cholesterol with These Foods

Some foods are actually so great that they are not only well-known for healthy diets but also able to help you lower cholesterol. Since they are a part of a beneficial healthy diet, it’d be better for all us to consume them with a decent portion every day. The more we have them for our diet, the more they can act to help us lower cholesterol, too.

5 Foods to Help Lower Cholesterol

Here are the most recommended 5 foods to consume in order to achieve lower cholesterol level:

  1. Foods with unsaturated fats

For your information, a healthier diet for lowering cholesterol levels is mainly especially done with cutting down foods with high saturated level. Thus, replacing them with foods with unsaturated level is highly suggested if one wants to lower their cholesterol.

The foods with unsaturated fats include vegetable oils, like olive oils, corn, seed, and sunflower oils; spreads made from vegetable oils; nuts; and seeds. However, try avoiding coconut and palm oil, unlike the previously mention vegetable oils, as they have high saturated fats.

Fish is also said to be a good source of omega 3 that acts as healthy unsaturated fats for our body. Aim to have at least two portions every week. Fresh, frozen, or tinned all count.

  1. Fruits and veggies

Fruits and veggies are known resourceful to lower the cholesterol level, thanks to their fibers, minerals, vitamins, and plant chemicals that help one to stay healthy and avoid diseases. Especially they fiber, it blocks fats from being absorbed into the bloodstream, thus preventing the increasing cholesterol level. In fact, the majority of fruit and veggies contain little to no fat, and have low calories, too, so it’d be possible for us to eat lots of it and stay in a healthier weight.

  1. Oats

Oats are grains with a high amount of fibers, called Beta Glucan. Having at least three games of Beta Glucan each day will help one to maintain their healthier diet, and eventually lead them to a lower cholesterol level.

When Beta Glucan is consumed, it binds the cholesterol-rich acids by forming a gel in the intestines. This condition limits or blocks the absorption of cholesterol acid. By doing such an advantage, the liver takes more cholesterol out of the blood, and that means lowering the cholesterol.

  1. Soya foods

As has been mention earlier, nuts are great to help lowering cholesterol, and that includes soya foods. The beans and foods contain high protein, minerals, and vitamins, plus, they are low in unsaturated fats. If possible, you can try replacing meat and dairy products with more soya alternatives as an amazing effort to start living with a healthier diet and lifestyle.

  1. Sterols and Stanols

Sterols and Stanols are chemicals that have similar shape and size as cholesterol. As a good plant chemical, they act as the blocker in the intestines to prevent cholesterol acid from being absorbed into the bloodstream. Getting even a small amount of foods with Sterols and Stanols, like yogurt drinks and milks, will be helpful enough to help to lower the cholesterol.

Hal-tablespoon of Olive Oil a Day Keeps the Disease Away

While vegetable oils are widely-known for their benefits in health, recent research found a result that certain vegetable oils could show an astonishing performance that led to a highly positive result, especially towards the heart. The vegetable oil we’re talking about is the Olive Oil.

Earlier this year, researchers found that olive oil showcases great outcome that is being a versatile item in a healthy diet, and improve the cardiovascular condition. For your information, vegetable oils are indeed the perfect choice for healthier representation rather than the animal-based fat. Olive oil itself has been a part of the groundbreaking Mediterranean diet, a diet that’s highly recommended and popularized for the healthiest diet of overall alternatives.

Olive Oil And The Mediterranean Diet

Mediterranean diet has been known as the healthiest diet of all alternatives, mainly because of the well-balanced nutrition from its menu, and the decent portion of each element it includes. Recently, research spots the quite fine line of the popularity of the Mediterranean diet, which is on the olive oil that acts as a main component of the diet that boots heart health.

It was a presentation at the American Heart Associations (AHA) headquarter earlier this year that puts the connections quite in the spotlight. The research conducted deep analysis on long-term data that showed a half-tablespoon of olive oil a day will help lower the danger of cardiovascular disease by up to 15 percent, and the danger of coronary disease by up to 21 percent.

Since many years ago, consuming a good amount of olive oil has been associated with improving heart health. The recent research was finally able to highlight that fact out, based on a test performed within the US-based population.

Facts About Olive Oil

According to the director of preventive cardiology at Sandra Atlas Bass Heart Hospital in New York, Dr. Benjamin Hirsh, the benefits of olive oil for health are finally acknowledged, scientifically proven, and thus understood.

“The simplest yet most effective way one can try is by replacing unhealthy food with saturated, trans-fatty foods with unsaturated food. One of the best choice among all is the olive oil,” he said.

As a reference, take a look at these interesting facts about olive oil:

  • Olive oil is a vegetable oil that is rich in omega 3 that reduces inflammation and lowers cholesterol
  • Olive oil is a source of minerals and vitamins that help improve heart health, vascular function, and survival
  • Olive oil can be a good substitute for animal-based products, such as butter, margarine, and mayonnaise
  • The varieties of olive oil that are good for the heart health can be common olive oil and virgin olive oil

Conclusion: The Link Between Olive Oil And Heart Health

Though the health benefits of olive oil, especially for the heart, sounds very promising and all, it is actually still a bit vague to have it as an end solution. Solutions that will help the heart include a balanced, healthier diet, physical activities and doctor visits regularly. Hirsh recommended that consumption of olive oil is, indeed, a life-saver for the heart, but it’s not that it is a magical medical cure for every case.

6 Health Benefits of Gluten-free Bread

Gluten-free foods start to gain attention because of the possibility of their many health benefits. One of the most popular and delicious variants of it is gluten-free bread. However, the debate is still going around, mainly discussing about whether to fully adopt gluten-free foods in our daily lives is worth the try unless we’re having a severe gluten intolerance.

As a reference from, a gluten-free diet is recommended, especially when one suffers from gluten intolerance, and celiac disease. Since gluten can be found in most foods we consume nowadays, like bread, cereal, snack, sauce, to beverages, it’s a lot safer to not have it at all under such circumstances. It all will be worth the effort because it is rather hard to cope with the symptoms than to live avoiding gluten at all.

6 Benefits Of Eating Gluten-Free Bread

There have been facts and fakes surrounding us about gluten-free foods, including the best gluten-free bread that’s become one of the most widely available variants of a gluten-free menu. One thing for sure, though, going on a gluten-free diet can bring us so many health benefits, other than for those who actually can eat gluten foods.

Below are the super 6 health benefits we can achieve by performing a gluten-free diet:

  1. Improves energy levels

The condition of suffering from chronic fatigue can happen because of gluten sensitivity. People with such cases will have their intestines damaged by just consuming products that contain gluten. As a result, there’d be an imbalance absorption, especially iron, that leads to iron deficiency and eventually them suffering from fatigue to anemia.

Moving on to trying a gluten-free diet, you give your intestines some time to self-heal, yet restore the normal absorption for each nutrient that the body needs to improve your energy level.

  1. Offers healthier weight gain opportunity

Do you know the symptoms of having gluten intolerance, a celiac disease? These include fatigue, bloating to diarrhea which, frankly speaking, appear to be rather vague than clear that causes extreme aftermath due to late or miss-diagnosis. Therefore, a gluten-free diet can help you gain weight healthily, when once you lost it because of the possible nutrients deficiency from a previous illness.

  1. Reduces joint pain

Other than the signs we’ve mentioned before, gluten intolerance and celiac disease are also often linked to an immune reaction. This could lead to internal inflammation that causes joint pain in some parts of the body, like back, wrists, and knees. Therefore, a gluten-free diet is highly recommended to reduce the pain, and thus help you avoid the chance of experiencing it. For the longer term, a gluten-free diet also results in preventing the recurrence of such conditions.

  1. Reduces the frequency and pain of a headache

Over some last decades, many scientists have shown that the brain and gut are closely associated. There were also studies that discovered that some foods or intakes could implicate heavily to the health of these body parts. People suffering from gluten intolerance, and celiac disease, are more prone to having any kind of headache, also from the mild to a severe one. Trying a gluten-free diet will reduce the occurrence of headaches, as well as the pain if there’s any bad occasion.

  1. Helps one cope with depression

Do you know that the fatal effect in people suffering from celiac disease is them getting depressed? According to many studies, it is highly suggested for more people to try the gluten-free diet because it also affects one’s mentality. It provides an excellent effect on people who are likely to suffer from depression as well. Overall, a gluten-free diet will also help one to improve their quality of life in general.

  1. Improves the health of small body parts

Last but not least, the health benefits of having a gluten-free diet in our lives is the improvement of many aspects of our smaller body parts, like bone, teeth, skin, and hair health. People who suffer from gluten intolerance and celiac disease tend to experience malabsorption that leads to a mineral deficiency.

In order to provide enough calcium, zinc, and vitamins to help us endure, a gluten-free diet is mostly the solution to try. Switching foods with gluten, like average bread to gluten-free bread for good, can perform significant development on the body parts’ density and texture.

What Does Vegetarian Diet Do to Lower Stroke Risk?

Have you ever thought of being a vegetarian? This is not only about the trend, though. Being a vegetarian is actually bringing you some utmost benefits. Today, we are going to specifically talk about the vegetarian diet that, in fact, is very good to lower stroke risk.

Previously, the vegetarian diet has been mostly linked to improved gut health and helps lower the chance of someone developing diabetes. Recently, a study that’s published in Neurology Journal discovered that going through a vegetarian diet, that includes a decent amount of consuming vegetables, nuts, and/or soy can actually lessen the risk of heart attack and stroke as well.

Vegetarian Diet Lowers Stroke Risk: A Research In Taiwan

The research was conducted in Taiwan, where it examined more than 13,000 people of doing the vegetarian diet for up to 15 years. The research, then, included some examinations on them, such as measuring their alcohol and smoking use, body mass index, physical activity, blood pressure, vitamin levels, and the possibility of having a heart disease case.

The research showed a rather satisfying result, which is 60 to 74 percent of the participants had a lesser risk of experiencing an ischemic stroke, a condition that happens when the artery supplying blood is blocked, by fat and any other chemicals, during their transfer to the blood. Moreover, 65 percent of the participants who have been doing excellent application of a vegetarian diet would also less likely experience a hemorrhagic stroke, a condition that occurs when the artery leaks or ruptures taking place right in the brain.

Those who are grouped in the lower-risk category have certain things in common:

  • Regularly consuming a high amount of vegetables, nuts and/or soy
  • Limiting, or cutting the consumption of animal protein
  • Processing their foods rather by boiling and not frying

Vegetarian Diet: A Closer Look

The lead author of the research was Taiwanese specialists in diet, and the CEO of the Buddhist Tzu Chi Taiwan Medical Foundation, Chin-Lon Lin. To initiate the comprehension of this topic, Lin first stated that the Taiwanese didn’t necessarily rely on various kinds of vegetables either, as they were most likely to have and, therefore, be able to consume only some kinds like broccoli, cabbage, spinach, carrots, and onions.

Other than that, focusing mainly on the consumption of it was the key to finally succeed in lowering the risk of stroke by undergoing a healthy vegetarian diet. Adding those types of foods as the main elements of one lifestyle will effectively reduce blood pressure, or making it under control so that one can absolutely lessen their risk of developing or experiencing stroke overall.

Vegetarian Diet: A Precaution

However, the participants who have been recorded to perform a quality vegetarian diet have also something to concern about. They were most likely to have a lower amount of vitamin B12 in their blood levels. Vitamin deficiency could happen because of the less variety of foods that they have consumed for such a long period of time. In the future, it is also noticeable that low B12 could cause anemia, to extreme neurological problems.

So, on a serious note, please have a balanced and healthier diet to maintain your health in general.

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