15 Foods Fruits and Beverages That Can Lower Your Cholesterol

For those of you who have high cholesterol levels, cholesterol lowering foods list below may be useful. Negative assumptions about cholesterol, not always true. Cholesterol is one of the body fat (lipid) which is essential for the activity of cell membranes, make hormones, vitamins and bile acids. Cholesterol also helps in the transmission of nerve impulses.

Cholesterol levels in the blood depends on what you eat and how the body makes cholesterol in the liver. Having too much cholesterol in the blood is not a disease, but it can lead to hardening and narrowing of the arteries (atherosclerosis) in the cardiovascular system.

There are two kinds of cholesterol: the bad is called low-density lipoprotein (LDL) and good is called high-density lipoprotein (HDL). LDL can contribute to heart disease and other cardiovascular diseases. HDL removes excess LDL in your blood and bring it to the liver for disposal.

Cholesterol lowering foods, fruits and beverages

1. Grapes. Red grapes increase good cholesterol. It is recommended to drink two glasses of grape juice every day.


2. Blueberry. Blueberries contain a large number of substances that fight bad cholesterol. Compounds in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs with fewer side effects.


3. Plum. Such as blueberries, plums have a large amount of material that lowers cholesterol.


4. Avocado. Unsaturated fat in avocados is the kind of healthy because it can increase your HDL cholesterol levels.


5. Pomegranates. A study by the National Academy of Sciences (USA) showed that pomegranate juice reduces cholesterol plaque buildup and increases nitric oxide production which helps reduce arterial plaque.


6. Tomatoes. Drinking two glasses of tomato juice a day lowered bad cholesterol from your body significantly.


7. Garlic. Garlic has a positive effect on your bad cholesterol while maintaining good cholesterol. Many clinical trials have looked at the role and benefits of garlic in heart disease, mainly by lowering total cholesterol, LDL cholesterol and triglycerides. American Dietetic Association recommends that the health benefits of garlic, we should consume 600-900 mg (about 1 clove fresh) per day.


8. Olive oil. Olive oil can reduce bad cholesterol from your body. Researchers at the Universidad Autónoma de Madrid (Spain) found that olive oil enriched diet helps lower bad cholesterol (LDL).


9. Flaxseed oil. Linseed or flaxseed oil can lower blood pressure in men with high cholesterol. In a three-month study on 59 middle-aged men, those who consumed flaxseed oil supplements every day, decreased blood pressure significantly. 


10. Fish and fish oil. A study from the Norwegian University of Science and Technology found that people with diabetes type 2 who consumed high doses of fish oil over nine weeks lowered the concentration of cholesterol in their bodies.


11. Olive oil. Olive oil can reduce bad cholesterol from your body. Researchers at the Universidad Autónoma de Madrid (Spain) found that olive oil enriched diet helps lower bad cholesterol (LDL).


12. Nuts. Walnuts, almonds and other nuts can reduce blood cholesterol. Research has shown that eating a few walnuts every day can lower your cholesterol by 27 percent. According to the U.S. Food and Drug Administration (FDA), consuming about a handful (42.5 grams) of almonds, hazelnuts, peanuts, pecans, pine nuts, pistachio nuts and walnuts, may reduce the risk of heart disease. The content of Omega-3 fats and antioxidants in nuts work to rehabilitate the arterial damage caused by saturated fats.


13. Yogurt with probiotics. Several studies have shown that the probiotic Lactobacillus acidophilus and Lactobacillus reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back into the blood stream.


14. Green tea. Study in Japan found that theanine in green tea is beneficial to increase good cholesterol and prevent the formation of bad cholesterol. You should drink at least four cups of sugar-free green tea every day to get the benefits.


15. Soy products. Soy products such as soy milk, tofu and tempeh not only reduces your cholesterol, but also rich in protein.

Check your cholesterol level

Data taken from www.nlm.nih.gov

Total Cholesterol Level	Category
Less than 200mg/dL	Desirable
200-239 mg/dL	Borderline high
240mg/dL and above	High
LDL (Bad) Cholesterol Level	LDL Cholesterol Category
Less than 100mg/dL	Optimal
100-129mg/dL	Near optimal/above optimal
130-159 mg/dL	Borderline high
160-189 mg/dL	High
190 mg/dL and above	Very High
HDL (Good) Cholesterol Level	HDL Cholesterol Category
Less than 40 mg/dL	A major risk factor for heart disease
40—59 mg/dL	The higher, the better
60 mg/dL and higher	Considered protective against heart disease

15 Amazing Benefits Of Sesame Oil

Sesame oil is a by-product of sesame seeds which is used for cooking purpose. It is enriched with various essential nutrients as well as antiseptic and anti-inflammatory properties.

This magical potion offers countless beauty and health care benefits.  It is mild and affordable. The pleasant smell emanating from this oil makes it an ideal base for massage oils. Don’t you feel like learning more about sesame oil after reading the above information? If yes, then here are few helpful tips that can reap excellent benefits for your skin and hair.

Sesame Oil: Skin Benefits

There are innumerable benefits of sesame oil for skin and beauty care. Listed below are few benefits:

1. Infused with antibacterial and healing properties, sesame oil speeds up the healing process of cuts and wounds. With its excellent anti-inflammatory properties, it also helps in curing several skin conditions like psoriasis and eczema.

2. It contains a powerful antioxidant, vitamin E, which helps in preventing free radical damage. Plus, it also hosts another antioxidant called Sesamol, which is effective in holding back the aging process and giving you an opportunity to look younger.

3. Sesame oil is a natural sunscreen. It prevents sun tan when applied to the exposed parts of your body before heading outdoors.

4. Essential fatty acids such as palmitic, oleic, linoleic, and stearic acid make this oil a good moisturizer. If applied on a regular basis, it keeps your skin soft and smooth.

5. Sesame oil is highly beneficial for treating cracked heels, extremely dry knees and elbows. o prevent excessive dryness during winters, sesame oil can be added in your bathing water.

6. The high viscosity of this oil helps it to penetrate deep into the skin and nourish it from within. A regular sesame oil massage improves circulation and repairs damaged skin cells, thereby rendering your skin a healthy glow.

Sesame Oil: Hair Benefits

7. When it comes to hair care, sesame oil once again has a lot to offer. Given below are some key benefits of sesame oil for hair:

8. Massaging the scalp and hair regularly with sesame oil can add instant sheen to your locks, leaving them strong and shiny.

9. Sesame oil works effectively to relieve several hair conditions such as dry scalp, dandruff, hair loss etc.

10. Sesame oil is an excellent natural hair conditioner. Simply mix it with a regular deep moisturizing conditioner and work it onto your hair and scalp thoroughly. Let the treatment sit for almost one hour before washing off. You may even leave it overnight for better results. Wash next morning to experience soft, bouncy, well-conditioned locks!!!

11. The oil has great penetrating properties and works wonders to revitalize the damaged hair by nourishing the hair and scalp from deep within.

12. A regular hot oil treatment using sesame oil enhances circulation in the scalp, stimulating the hair follicles to produce healthier strands. Moreover, it also strengthens the locks, thus keeping split ends and brittle hair at bay.

13. Stress is among the chief culprits behind hair loss. Due to its amazing cooling properties, sesame oil helps to relive stress and thus play a vital role in combating hair loss.

14. It works like a magic to soften up dry, rough hair and also helps preventing premature graying of hair.

15. Sun and UV protection is another wonderful benefit that sesame oil offers to your hair and scalp. In addition to sun protection, it also keeps other environmental factors away from wreaking havoc on your strands

Sesame Oil: How to Select and Store

Sesame oil has been a primary ingredient in several Asian cuisines for long time. However, it should be chosen wisely and stored sparingly, so that you can draw its maximum benefits. Here are some tips for selecting and storing sesame oil:

Selection:

While buying sesame oil, look for the ones having light-golden color that is free from any discoloration, cloudiness or granules.

Storage:

Store the sesame oil in a cool, dark place and make sure to use it within two months after opening. It is advisable to transfer the oil into a metallic bottle so its actual taste can be retained for long.

Sesame Oil: Tips for Usage (Cooking/Eating)

Replace your regular cooking oil with sesame oil while cooking curries. Simply pour a little amount of oil in a pan and sauté the food as usual. It can also be added in other oils for enhanced flavor.

You can use light sesame oil for deep frying. Since it has a high smoking point, light sesame oil doesn’t tend to burn at high temperatures. However, dark sesame should not be used for deep frying.

Sesame oil can also be used as salad dressing or can be incorporated into vinaigrette recipes such as grilled veggies or marinate meats to spice them up a bit more.
These are some of the best advantages of sesame oil. Let us know your response about the sesame oil in the comment box.