Category: Nutrition

Nutrition for a healthy lifestyle.

Your Low Salt Diet Plan For High Blood Pressure

low salt diet salad

Salt/ salt content of food

From low carb to high carb, low fat to high fat. intermittent fasting, and detox of every major, the is  diet for everyone. However, regardless of the diet you decide to try out, if you have high blood pressure you need to be very mindful of the amount of salt in the food you eat.

If you are prone to have high blood pressure, or you

Salt & sodium

When you talk about spices and all the little ingredients we add to our food to make it taste better, inevitably we talk about sugar and salt. While sugar is mostly used when cooking something sweet, usually desserts, salt is used in almost every dish we make. Even when we don’t add it, we are still consuming it. This is because salt and other ingredients rich in sodium are used in many canned and processed foods.
We often hear how too much salt is bad for our health because it increases our blood pressure causing many other issues and health problems.  During these discussions we often hear two terms: salt and sodium.
Since people quite often use these two terms salt and sodium interchangeably, many people believe that salt and sodium are roughly the same; however, they aren’t the same.
Salt (by which we mean the table salt) is a mineral primarily composed of sodium chloride (NaCl): or to be more precise, the table salt consists of 40% sodium and 60% chloride.
Usually, 90% of the sodium we consume comes in the form of sodium chloride, and lesser part from sodium bicarbonate (also known as baking soda). Sodium is a soft, silvery-white, highly reactive metal. Salt and other similar sodium-containing ingredients are used in almost all food (especially processed, canned food) because they help to preserve that food as well as enrich its texture, color, and taste. Nevertheless, the fact that it is used a lot in the preparation of food, doesn’t make this ingredient healthy. In fact, we need to be careful with the dose of sodium we take because it can cause some serious health issues.

How does sodium influence our blood pressure and body?

Probably you have heard this from the doctor and from many nutritionists or people who are careful with what they consume, that sodium is not healthy it can be quite dangerous, and we need to limit our intake of it if we want to avoid having serious health issues. And you wonder is it another exaggeration or is this true?

So, how dangerous is sodium?

The answer is deadly dangerous: a new study estimates 1.65 million deaths a year are attributable to sodium intake. And this is not just an American issue, it is a global issue. According to a new study published in the New England Journal of Medicine, people worldwide consume an average of 3,950 milligrams of sodium a day. Of course, there is a difference and this number varies from 2000 to 5500 milligrams depending on which region and country we are talking about, but still, the global average, 3950 milligrams is almost double of what the World Health Organization recommends: no more than 1,500 (maximum 2000 mg) per day for most adults. In comparison, on average, Americans eat more than 3,400 milligrams of sodium each day, which is more than double the recommended dose.

This difference in what our body needs and how much we actually consume sodium, leads to shocking, devastating statistics: about 1.65 million deaths from cardiovascular disease each year can be attributed to sodium consumption. This puts sodium in the spotlight, marking it as the serious causer of several major deadly diseases.

How does sodium affect our blood pressure and our body?

When we consume sodium, it enters our bloodstream and wrecks its delicate balance: our kidneys are responsible for holding and releasing water, but when we consume more sodium, sodium influences our kidneys and they start to store/hold on to more water.
Our kidneys use osmosis – a delicate process that relies on the balance of sodium and potassium to pull the water across a wall of cells from the bloodstream into a collecting channel that leads to the bladder to draw the extra water out of our blood. When the delicate balance of sodium /potassium is interrupted because of excess sodium, the process of osmosis is interrupted as well and our kidneys are not able to properly reduce the extra fluids.

The extra water is extra fluid and extra strain on the delicate blood vessels leading to the kidneys. As a result, our blood pressure rises.
With time, this extra strain caused by excess sodium damages our kidneys; furthermore, the extra strain raises our blood pressure, and our arteries try to cope with this extra pressure by becoming stronger and thicker; and this is far from ideal as when the arteries become stronger and thicker the space inside them becomes even smaller, which makes blood circulation even heavier, which raises the blood pressure even more. This cycle of increasing blood pressure leads to arteries bursting or becoming so narrow that they clog entirely; this further leads to our heart getting less blood, causing additional troubles and hearth issues such as angina.

If we lower the sodium intake, the blood pressure will lower as well, and this may help to alleviate some of the problems and reduce the risk of greater damage.

However, if this doesn’t happen, then the sodium will continue to make our kidneys store extra water, and when the extra water is stored in our body instead of released, our blood pressure will continue to get increased which will continue to put strains on our kidneys, arteries, heart, and brain, leading to inevitable severe issues with these organs.

How to lower the sodium intake?

  1. Be aware of the nutritional facts of the food you are consuming, and know which food is rich in sodium and which not so much.
  2.  Buy fresh meats, fruits, vegetables and avoid buying processed canned food.
    Even if you buy processed food, be aware of the sodium content they have by reading the Nutrition Facts label.
  3. Buy sauces, soups, canned food that is labeled to have low levels of sodium,
  4. Rinse all canned foods which contain sodium, regardless if it is veggies, tuna, beans, etc.
  5. Cook your own food and avoid eating already prepared food.
  6. When cooking, instead of adding salt, try using different spices and herbs (like oregano, garlic, cilantro, coriander, rosemary, etc.) that will give extra flavor to the dish without adding sodium.
  7. Reduce the portion size of the naturally sodium-rich foods.

Which products have high sodium content?

If you want to lower your blood pressure quickly then you need to become obsessive of the hidden sodium.   The more processed the food is, the higher the sodium content.. That’s because sodium is used as a way to preserve the food and make it last longer. Here is a list of foods high in sodium:

List of unexpected products rich in sodium:
• Canned vegetables: asparagus, (1/2cup of serving has 310 mg sodium) and peas (1/2 cup of serving has 346mg of sodium)
• Tortillas: 8-inch flour tortilla has 391 mg of sodium;
• Pretzels: 2 ounces serving of pretzels has 644 mg of sodium;
• Pickles: 1 ounce (single one pickle) has 241 mg of sodium;
• Tomato sauce: ¼ cup has 321 mg of sodium;
• Bagels: a grocery store size bagel has 400mg of sodium;
• White bread: 1 (25g) slice has 122.8 mg of sodium;
• Rye bread: 1(25g) slice has 150.8 mg of sodium;
• Whole-wheat bread: 1 (25g) slice has 112mg of sodium;
• Biscuits: 1 ounce of biscuits serving has 164.4 mg of sodium;
• Soy sauce: 1 tablespoon serving has 1,024mg of sodium;
• Barbeque sauce: 1 tablespoon serving has 175 mg of sodium;
• Boxed potato casseroles: 2/3-cup cooked serving — has 450 mg of sodium;
• Cottage cheese: ½ cup serving has roughly 400mg of sodium;
• Instant oatmeal: 1-ounce serving has 86.7 mg of sodium;
• Cereal: ½ cup has 280mg of sodium;
• Pasta sauces: for example Ragu Old World Style Traditional Sauce flavored with meat, has 480 mg per half-cup;
• Salad dressings: typical salad dressing has more than 200mg of sodium per serving;
• Cocktails: one Bloody Mary cocktail can have 650 mg of sodium.

ØList of usual products rich in sodium:
• Processed meat: ham, bacon, salami, pepperoni, jerky, pork rinds, hot dogs and sausages

These products: ham, bacon, salami, pepperoni, jerky, pork rinds, hot dogs and sausages are especially high in sodium because a large amount of sodium-containing ingredients are used in the production process. Here is the amount of sodium these foods have:

o Ham – 3-ounce (85-gram) serving of roasted ham averages 1,117 mg of sodium;
o Pork rinds – 3-ounce serving of pork rinds has 1545 mg of sodium;
o Jerky (beef) – 3-ounce serving has 1860 mg of sodium;
o Salami – 2-ounce serving of salami has 1016 mg of sodium;
o Hot dogs – a hot dog or bratwurst link averages of 578 mg of sodium;
o Bacon – 1 slice (8g) of bacon pan-friend has 137.4 mg of sodium;
o Pepperoni – 3-ounce serving of pepperoni has 1479.3 mg of sodium;
o Sausage – 3-ounce of sausage can have from 500-1500 mg of sodium, depending on which type of sausage it is;

• Sandwiches, Toasts, Pizzas, Fast foods;
They have multi ingredients, and like many multi ingredients foods, they are rich in sodium, because the bread, processed meat (or ham, salami, etc.) and processed cheese are all foods rich in high sodium. When combined, all these ingredients add up quickly the sodium intake. Here are some examples of typical sandwiches, pizzas or fast food:

o Frozen Pizza – a large, 140-gram slice of store-bought, frozen pizza averages 765 mg of sodium;
o Submarine Sandwich – a six-inch submarine sandwich made with cold cuts averages 1,127 mg of sodium,
o McDonald’s Bacon – Bacon Smokehouse Buttermilk Crispy Chicken from McDonald’s averages of 1980 mg of sodium;
o McDonald’s Breakfast – Big Breakfast with Hotcakes from McDonald’s averages of 2100 mg of sodium;
o Domino Pizza – 1 Slice of Domino’s 14″ cheese pizza has 554.4mg of sodium;
o KFC meal, – for example, one extra crispy breast, one extra crispy drumstick, a single serving of mashed potatoes and gravy, and a 20oz. soft drink total more than 800 calories, 34 fat grams, and over 1,700 mg of sodium.

• Canned Meats, Poultry, Seafood 
Canned meats are higher in sodium than their fresh counterparts, so:

  • Canned tuna – 3 ounce serving of canned tuna has 247 mg of sodium;
  • Canned chicken or turkey – 3 ounce serving of canned tuna or turkey has 212-425 mg of sodium;
  • Canned beef or pork – 3 ounce serving of canned beef or pork has 794 – 1393 mg of sodium;It is best that you avoid them, but if you can’t then you need to know that FDA has set a limit of 600 mg of sodium for a frozen meal to qualify as healthy. So you can use this to orient when reading the label to see whether a certain frozen meal you should buy or not.
  • • Frozen Meals

 

Potassium Rich Foods That Helps to Reduce High Blood Pressure Naturally

Naturally reducing blood pressure with a diet rich in potassium

When you read the statistics of CDC regarding blood pressure, you might get slightly lightheaded as you learn that 1 in 3 people in the USA (roughly 75 million adults) suffer from high blood pressure.

The blood pressure is the force of blood against your artery walls as it circulates through your body. Normal blood pressure is less than 120 over 80 (120/80). The next level is, elevated blood pressure (120-129 / less than 80), then high blood pressure stage I (130-139/80-89), high blood pressure stage II (140 or higher/90 or higher), hypertensive crisis (higher than 180/higher than 120). You should know what you blood pressure reading means. This way you can be proactive by taking steps to prevent and increase or reducing your blood pressure to safe ranges.

Why is high blood pressure an issue?

If you are wondering why all of this matters, and how does high blood pressure influence your own life, here is why:

  1. High blood pressure greatly increases the risks for many major, serious diseases such as heart disease – which is the first leading cause of death in the USA, and stroke – which is the third leading cause.
  2. Anyone, including children, can develop high blood pressure. If you are pregnant and your blood pressure is high you and your unborn child can suffer serious consequences even death
  3. High blood pressure is also known as the “silent killer” because it usually has no warning signs, no symptoms, and many people are not even aware that they have it until it is too late.

That’s why it’s important that everyone checks their blood pressure regularly and take all the necessary precautionary steps to avoid having to face this “silent killer”.

If you are already suffering from the hands of the sneaky high blood pressure, then you need to start taking it more seriously and take all the necessary steps that will help you reduce it, such as:

  • Get it checked regularly
  • Maintain a healthy weigh;
  • Be physically active
  • Don’t smoke
  • And most importantly, eat a healthy diet!
  • Eat a low salt diet
  • Eat a high potassium diet
  • Reduce alcohol intake
  • If you are overweight then lose weight

A healthy diet is one of the most important steps that underlines almost any other point here: if you eat healthily, you can maintain a healthy weight, you will have more energy to be physically active and you will influence how your body regulates the blood pressure. One of the main aspects of a healthy diet for high blood pressure is having food rich in potassium and low in salt.

How does potassium influence blood pressure?

Potassium is one of the key minerals that our body needs to function at is best yet, somehow, it is hugely under rated. You hear a lot about reducing sodium. But hardly anyone mentions increasing potassium.

Potassium is a key electrolyte found in our body that  helps our body send nerve signals, and regulate fluids and muscle contractions and also relaxes the walls of our blood vessels.

Potassium helps in lowering blood pressure by helping our body remove the excess sodium and relaxes the muscles of the heart.The excess sodium (in general, the high levels of sodium,) elevate the blood pressure, which is especially a concern for people whose blood pressure is already high. There are countless studies that have been done that show eating food rich in potassium helps our body naturally fight high blood pressure. Besides this, food rich in potassium is good for our general health as well; many studies suggests  that potassium may help in preventing other serious diseases, such as strokes, heart attack. osteoporosis, kidney stones, water retention, etc.

Food rich in potassium

Now that we are aware of how potassium affects our body and helps us function , we need to know how we can increase our intake of this mineral.

Most health authorities agree that the daily optimal amount of potassium should be 3,500-4,700 mg. Of course, this number varies depending on your medical condition, age, weight, etc. You should not consume this much if you have kidney disease.

We need to mention that over-the-counter supplements are not a great way to increase the potassium intake as they don’t give the same results as getting it from food; this is because they don’t come in combination with other minerals, they are synthetically created and our body absorbs it in a different way which sometimes may result in causing additional harm to some of our organs. Many countries have limited the maximum recommended dose of potassium intake in the form of supplements to 99-mg, which definitely is much less than the amount you can get from just one serving of potassium-rich whole foods. That’s why, it is recommended that  unless your doctor has recommended you otherwise, take your potassium from whole foods.

Following is a list of common foods rich in potassium. Take out your food scale and start measuring size. The standard size is 100g or 3.5oz.

Therefore the amount of mg mention is the amount that can be found in 100g or 3.5zo.

Bananas

Potassium: 358 mg

One of the oldest known foods that come from Southeast Asia/South Pacific is the banana. The origin of the bananas dates from 8000 to 5000 BC; this fruit, botanically speaking a berry (as it comes from the berry family) is believed to have been the world’s first cultivated fruit. Bananas are rich in fiber, folate, magnesium, vitamin A, C, B6, iron, manganese, etc. Unlike many other fruits and vegetables, bananas are available all year round.

Avocado

Potassium: 485 mg

Avocado comes from the culinary scene in Mesoamerica in about 500 B.C. Nevertheless, it became more popular and spread in the 16th century as the Spanish conquistadors found about its existence, noted it as a delicacy and aphrodisiac, and spread the word about it on their journeys. Besides being rich in potassium, this food is also rich in vitamin K, C, B5, B6, E, folate, magnesium, copper, iron, and zinc. They are in season depends on the country in which the avocados are cultivated: in Mexico, the peak season is from November to April, in the USA from May to August, in Peru from April to September, and in Colombia and Chile from September to June.

Apricots

Potassium: 259 mg

The origin of the apricot these days is quite disputed, as many claim that they were originally domesticated in China, while others insist that they come from ancient Armenia. Nevertheless, they were introduced to the New World in the early 18th century by Spanish missionaries. Apricots besides being rich in potassium are also rich in fiber, Vitamins A, C, and E. Nowadays, they are cultivated on every continent except Antarctica. Their peak season from early May to July.

Spinach

Potassium: 346 mg

Spinach is the ultimate super food as it is loaded with tons of nutrients (calcium, magnesium, iron, vitamin A, K, phosphorus, thiamine, folate, etc.) in a low-calorie package. It is believed that spinach originated in ancient Persia and later on, it was introduced in ancient China, India, Spain and the rest of the world. In the USA, the cultivation of the spinach began around 1806. Today, you can find it all year round, if not fresh, frozen. It is the best when it is fresh, in its peak season, which is from March to June.

Fun fact: cook spinach is richer in potassium than fresh spinach.

Sweet potatoes

Potassium: 337 mg (baked in skin, without salt 475mg; canned – 312mg)

Both sweet and regular potatoes are rich in potassium; we are mentioning here sweet potatoes primarily because they are more nutritious. Sweet potatoes actually originate and were domesticated in Central and South America, at least 5000 years ago. In the last few decades, as we started putting more emphasis on the nutrition of our food, sweet potatoes became more popular as they are rich in vitamin C, B6, E, magnesium, phosphorus, zinc, thiamin, riboflavin, and folate. Sweet potatoes peak season is usually from late October through December.

Broccoli

Potassium: 316 mg

Probably the most infamous vegetable among kids is actually one of the healthiest vegetables. Broccoli was introduced to England and America in the 1700s and became more popular in the 1720s; nevertheless, the eastern Mediterranean and Asia were familiar with it a long time before that. There is evidence that broccoli was cultivated in Italy in ancient Roman times, and it is believed that broccoli actually originated from Italy where it was engineered from a cabbage relative by the Etruscans—an ancient Italian civilization who lived in what is now Tuscany.

Broccoli is a great source of vitamins K and C; additionally, it is rich in fibers, folate, and of course, potassium. Although it is available throughout the whole year, its best during its peak season: October through April.

Tomato

Potassium: 237 mg

Tomatoes are native to Americans as historical records show that their origins trace back to early Aztec civilizations around 700 A.D; they were introduced to European countries much later, around the 16th century. Nevertheless, they are one of the most used fruits in every cuisine throughout the world. Tomatoes are rich in vitamin C, K, folate, the antioxidant lycopene, and of course, potassium. What is interesting about tomato is that their form can make a huge difference in their potassium level, so fresh tomatoes have 237 mg potassium, tomato puree has 1,014 mg, and tomato puree has 439 mg potassium. Tomatoes are in season from May through October, depending on where you live.

I borrowed the list below from Here You can select a few items from the list that follows. You will then realize that you can easily increase your potassium intake by swapping processed food for one of the below:

Food, Standard Amount Potassium (mg) Calories
Sweet potato, baked, 1 potato (146 g) 694 131
Tomato paste, 1/4 cup 664 54
Beet greens, cooked 1/2 cup 655 19
Potato, baked, flesh, 1 potato (156 g) 610 145
White beans, canned, 1/2 cup 595 153
Yogurt, plain, non-fat, 8-oz container 579 127
Tomato puree, 1/2 cup 549 48
Clams, canned, 3 oz 534 126
Yogurt, plain, low-fat, 8-oz container 531 143
Prune juice, ¾ cup 530 136
Carrot juice, ¾ cup 517 71
Blackstrap molasses, 1 Tbsp 498 47
Halibut, cooked, 3 oz 490 119
Soybeans, green, cooked, 1/2 cup 485 127
Tuna, yellowfin, cooked, 3 oz 484 118
Lima beans, cooked, 1/2 cup 484 104
Winter squash, cooked, 1/2 cup 448 40
Soybeans, mature, cooked,1/2 cup 443 149
Rockfish, Pacific, cooked, 3 oz 442 103
Cod, Pacific, cooked, 3 oz 439 89
Bananas, 1 medium 422 105
Spinach, cooked, 1/2 cup 419 21
Tomato juice, 1/2 cup 417 31
Tomato sauce, 1/2 cup 405 39
Peaches, dried, uncooked, 1/4 cup 398 96
Prunes, stewed, 1/2 cup 398 133
Milk, non-fat, 1 cup 382 83
Pork chop, center loin, cooked, 3 oz 382 197
Apricots, dried, uncooked, 1/4 cup   378 78
Rainbow trout, farmed, cooked, 3 oz 375 144
Pork loin, center rib (roasts), lean, roasted, 3 oz 371 190
Buttermilk, cultured, low-fat, 1 cup 370 98
Cantaloupe, ¼ medium 368 47
1%-2% milk, 1 cup 366 102-122
Honeydew melon, 1/8 medium 365 58
Lentils, cooked, 1/2 cup 365 115
Plantains, cooked, 1/2 cup 358 90
Kidney beans, cooked, 1/2 cup 358 112
Orange juice, 1/2 cup 355 85
Split peas, cooked, 1/2 cup 355 116
Yogurt, plain, whole milk, 8 oz container 352 138

Final Thoughts

Seems hard, but one of the simplest way to incorporate potassium rich food in your diet is to eat more whole foods. As illustrated in the above list, meats are also filled with potassium. Therefore, you don’t have to eat only plant based foods.

Start by swapping processed foods with whole foods. Eating a banana instead of  your favorite baked treat will decrease your sodium intake and increase your potassium intake. This way you will be killing two birds with one stones. Besides, no matter where in the world you are located, you can always find a banana to eat and you can also add it to your smoothie.

However, you should not increase your potassium intake if you have any kind of kidney disease and you should not take potassium supplements without first speaking with your healthcare provider.

 

 

Are Nuts Bad For You? Here Are The Best Nuts For Your Health

Best Nuts: The Wellness Superfood

Crunchy, flavorful, rich, and packed with the good fat. Yes, we’re talking about nuts. Without doubt, including nuts in your diet will bring you the health benefits of one of nature’s healthiest snacks. Whether you’re trying to lose or keep your ideal weight, lower your risk for heart disease, stroke, or even cancer, and reduce cholesterol, a nutty diet can help.

What is a nut?

A nut is simply a dry fruit consisting of one or two edible kernels packed inside a hard shell.

The Health Benefits of Nuts

Studies in the Journal of the American College of Cardiology and the American Journal of Clinical Information reveal that individuals who consume nuts (the “tiny powerhouses”) at least five times weekly have:

  • Lower markers for inflammation– elevated levels of inflammation markers can translate to the higher tendency of getting an infection, a greater risk for diabetes, stroke, and cancer—or simply, becoming ill.
  • Lower risk for heart diseases– three studies with 210,836 participants who ate nuts had a significantly lower risk for heart disease. This was in comparison with people who seldom ate nuts.
  • Benefits of the macronutrients– these include dietary fiber, moderate amounts of protein (9-20%), the healthy unsaturated fats (49-74%) in the form of the monounsaturated, and polyunsaturated fats. These help fill us up for longer and curtail hunger.

Nonetheless, it is a fact that not all nuts are created equal. Some varieties are rich in essential nutrients and amino acids, including several B vitamins (e.g., folate), vitamin E, and arginine. The healthy types are packed with minerals such as iron, calcium, zinc, and magnesium. Additionally, some nuts are full of antioxidant minerals (manganese, selenium, and copper), plus other phytochemicals and plant sterols which are important in keeping illnesses at bay.

Here’s a list of the best nuts known to ward of inflammation or unwanted heart-related conditions:

Walnuts– also known as the “Royal Nut of Jove” (Jove or Jupiter, was the King of the Roman mythological Gods), walnuts are one of the oldest foods prized by the Romans. Today, these tree nuts remain esteemed for their delicious flavor, anti-inflammation benefits, and heart-healthy content of monounsaturated fats and antioxidants, and the hard-to-find omega 3 fatty acids in the form of alpha-linolenic acid (ALA).

The Food and Drug Administration (FDA) has approved the health claim that eating 30 grams (1.5 ounce) of walnuts daily reduces the risk of heart conditions.

Roughly 15% of its fat component is the healthful monounsaturated fats.

Two recent studies have proven that individuals on Walnut-rich diets showed a reduced risk for heart problems. They also had reduced total cholesterol, bad cholesterol, and the C-reactive protein (CRP) and lipoprotein figures. High CRP and lipoproteins can translate to higher inflammation/risk for heart problems.

Also, people who eat walnuts have lower risks of having a stroke.

Almonds– this is a versatile and delicately flavored nut (technically the seed of the fruit of the Almond tree). It has been revered by cultures in history, and was held as among “the best fruits in the land.” Today almonds are still highly regarded and even referred to as “the King of Nuts,” with clear evidence of being an excellent food for a healthy heart. Almonds are great sources of vitamin E, a nutrient that helps stop bad cholesterol from accumulating in the arteries. It is also a concentrated source of monounsaturated fats, which is associated with lower levels of LDL cholesterol, and reduced risk for heart disorders.

These nuts are not only satisfying, and easy-to-carry, but are definitely nutritious, high in calcium, and can complement almost any type of dish. Just half of a cup will contain 15 grams of protein.

Almonds have received a qualified health claim (QHC) status from the US FDA. It has been recognized that consuming 30 grams per day provides exceptional health benefits.

Almonds, according to research, promote healthy weight, particularly benefiting your waistline. Specifically, almond-enriched low-calorie diets assisted overweight individuals to shed pounds effectively (even more than low-calorie diets high in complex carbohydrates).

Consuming this superfood regularly has been linked with a lower percentage of developing colon cancer. This may partly be attributed to its concentrated dietary fiber content.

20 years of research data have revealed that women who eat at least one ounce of almonds have a 25% reduced risk for acquiring gallstones.

Pistachios– If you are athletic, you’ll need potassium and protein supplement, which are natural in pistachio nuts. Pistachios are known to have lower fat content than most nuts. It is a rich source of the B vitamins (containing six out of the eight). It should provide you with your needed requirements for dietary fiber, iron, calcium, magnesium, and zinc. Best of all, pistachios are rich in gamma tocopherol and lutein–two potent antioxidants that help stop fats from clogging the arteries. Generally, this provides a heart-protective effect.

For individuals with advancing age, the lutein content helps maintain good eye health.

This nut contains a rich combination of plant sterols, the antioxidant resveratrol, as well as protein and potassium.

Brazil nuts– highly recommended for men, brazil nuts are a rich source of selenium, which is vital for a healthy prostate gland. Just eating two brazil nuts will provide well over a day’s selenium requirement—no other type of food, according to studies, has come close to that!

Selenium is a powerful antioxidant that helps sustain resistance to diseases.  Brazil nuts contain similar amounts of the heart-healthy fatty acids (the mono- and poly- unsaturated fats). These nuts are also naturally low in sodium and sugar.

High in arginine – the amino acid which is responsible for preventing the clumping of blood (also called blood clotting). Blood clots, if unmanaged, can lead to fatal events such as stroke, heart attack, damage to body organs, or even death.

A handful of this nut provides as much dietary fiber, protein, zinc, and iron as a single serving of lean lamb. A 30g serving is approximately 10 brazil nuts.

These nuts are rich sources of thiamin, vitamin E, magnesium, phosphorus, and copper. Phosphorus and magnesium play important roles in bone building, while copper assists the nervous system in the healthy formation of the red blood cells (RBC), hair, and skin pigments.

Cashews– This must-eat snack provides the right amounts of copper, needed for healthy hair and skin. It also contains high proportions of zinc, which benefits all forms of tissue (damage) repair throughout the body. Cashews are a tasty, heart-healthy snack which will go well with your salads and sautéed dishes.

This is full of plant-based iron and has a low glycemic index (GI). It is an impressive source of protein, dietary fiber, potassium, selenium.

Also, these are extremely rich in copper, essential for supporting the integrity of your joints; and magnesium, which is vital for both heart and bone health.

It is packed with vitamins including the B vitamins, intertwined with the healthy unsaturated fats that boost heart health.

Cashews have low-fat content than most other nuts. Roughly 58% of its total fat is the monounsaturated fat, oleic acid. This good fat and its benefits are that which has made olive oil rather popular.

It is good news for vegetarians that 50 grams of cashew nuts will give as much iron as a few helpings of lamb cutlets.

Chestnuts– The chestnuts’ nutty, sweet taste, and texture that’s similar to baked potato makes it a unique treat. Its health benefits may be attributed to its low-fat content, particularly its low total fat and saturated fat content. Also, it has several similar properties to wholegrain. It contains carbohydrates and protein, folate, vitamins, minerals, and good dietary fiber.

Chestnut diets have a low GI that can help reduce the risk for type 2 diabetes and heart diseases. Specifically, low GI meals can help manage blood sugar and insulin levels. 

This is the only type of nut packed with vitamin C. A serving can provide about 20% of the recommended daily intake. Note: Although vitamin C can be lost during the preparation/cooking process.

This is naturally low in sodium and sugar content. A 30g serve is approximately 4 chestnuts.

Peanuts– although peanuts are technically legumes and grow underground (in comparison with other nuts that grow in trees), these have similar nutritional properties and health benefits as the tree nuts. These are packed with phytosterols, the heart-healthy nutrients that help lessen cholesterol levels. Eating peanuts regularly is another great way to add the heart-healthy monounsaturated fats in your diet.

These are also popular for their antioxidant and anti-inflammation properties which primarily is because of its resveratrol content.

Moreover, peanuts contain high amounts of folate and niacin, the B vitamins that contribute to improved heart health.

Several studies have shown that peanut (and even peanut butter) have reduced the risk for heart disease by roughly 21% when consumed regularly, in comparison with the average American diet.

Pine nuts– apart from being packed with antioxidants, phytochemicals, vitamins, and minerals, pine nuts have been associated with increased satiety. It has been proven to lessen appetite for up to four hours after taking a meal. This can be beneficial for sustaining your weight loss program. This variety primarily contains healthy polyunsaturated fats. It has lesser amounts of monounsaturated fats.

These are a rich source of manganese, necessary for the metabolism of nutrients and bone formation. Pine nuts as are the second-highest source of zinc and iron among all the nuts; and a good source of vitamin E.

Additionally, they provide abundant amounts of copper, magnesium, thiamin, and niacin, which are essential in reducing overall mortality. These lessen the risk of developing long-term diseases such as diabetes and heart conditions.

Macadamias- this healthy tree nut has been associated with the reduction of damage to body tissues and cells (due to the harm brought by free radicals). Hence, eating macadamias regularly can significantly reduce the development of diseases and premature aging. The oil of this nut is also believed to maintain the youthful suppleness of the skin and provides good skin health in general. Notably, it has shown to improve the appearance of minor skin irritations and scars.

This variety contains the highest levels of the healthy monounsaturated fats of all tree nuts (81%), that is essential for the heart’s protection.

These are also a rich source of manganese, magnesium, and thiamin. Manganese and magnesium have important functions in activating enzymes, the substances involved in biochemical life processes. While thiamin is essential for energy production.

Pecans– like other tree nuts, pecans are packed with antioxidants, phytochemicals, dietary fiber, vitamins, and minerals that are beneficial to good health. Pecans are uniquely healthy because they are naturally low in salt and sugar. These contain healthy fats (mono- and poly- unsaturated fats) that are essential to heart health. These heart-protective fats have linked the regular consumption of pecans to consistent, favorable effects in managing total cholesterol, LDLs ( the “bad” cholesterol), HDLs (the “good” cholesterol), and triglycerides.

Studies show that eating pecans regularly contribute to reduced overall mortality and the risk of developing type 2 diabetes and cancer. It has also shown to assists with weight management and improve heart health.

Having a 45g daily helping of pecans for four weeks has clinically shown a significant reduction in fasting insulin and insulin resistance among obese or overweight adults.

Also, eating pecans regularly has been linked to improved sperm quality for men and reduced depression among adults.

Pecan nuts are one of the rare plant sources of omega-3 fatty acids, specifically ALA. This fatty acid plays a vital role in sustaining heart health.

Pecans are abundant in the powerful antioxidants called polyphenols which protect body tissues from the damage of oxidation. This oxidative stress happens when free radicals, which are known harmful elements, cause deterioration and decay of cells leading to health problems.

Know the Nutty Facts

If everyone swapped the typical processed foods being consumed today with just a handful of nuts, most individuals would lose at least five pounds in four weeks. According to research, this can happen in the absence of other dietary changes. Moreover, adding these treats to your sauces, desserts, entrees, or salads, will make them so filling, you will no longer overeat.

Comprehensive studies of nuts, a true wellness superfood, has shown that:

  • Eating the recommended amount of nuts daily significantly reduces the risk of developing heart problems by 30-50%.
  • It has lessened the risk of death from heart disease by at least 20%.
  • Consuming approximately 67 grams of nuts daily has shown to improve bad cholesterol significantly.

Nut Warning: As in any other type of food, be mindful of the risks of eating nuts, especially if you have allergies to nuts, peanuts, or seeds. Also, nuts are generally not suitable for children under three years old as they may choke if these are not chewed well.

Are Condiments Healthy? What To Put On Your French Fries and Hamburger

We all love our French fries and hamburgers. Throw in hotdogs and a few beers, and you have yourself a wonderful celebration. However, you have to be careful when consuming an abundance of these foods. Despite these foods being very delicious, too much can lead to serious health problems. In addition, it isn’t always the food item that is severely bad for you but the condiments that you put on them. If you are loading your burger with ketchup, mustard, mayonnaise, and anything else you can get your hands-on, then you are actively making the burger even worse for your health. These are some of the most popular condiments on the market. Some are better with hotdogs, and some are better for French fries, but let’s see which ones are better for your health.

Ketchup

This condiment requires no introduction. Ketchup is the most popular condiment on the market, and people use it for just about anything. Ketchup is made with tomatoes, vinegar, salt, pepper, and a few other spices. It is actually not too high in calorie count at about only 20 calories per tablespoon. In addition, it has no fat content. However, this does not mean that you should go wild and pour mountains of it on your food. Ketchup contains relatively high amounts of salt and sugar. About 4 grams of sugar and 190 milligrams of sodium, which comes from the salt. So, if you are watching your blood pressure, then ketchup may not be the right choice of condiment. Sodium raises your blood pressure and puts a strain on your heart, kidneys, and arteries. You shouldn’t take this with a grain of salt. There are organic options that you can substitute, but I would recommend using ketchup with caution. Here is an estimate of the nutrition facts of ketchup.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 19
  • Total Fat – 0g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 154mg
  • Potassium – 54mg
  • Total Carbohydrates – 4.5g
  • Dietary Fiber – 0.1g
  • Sugar – 3.7g
  • Protein – 0.2g

Mayonnaise

Mayonnaise is a condiment that has had quite a bit of controversy over the years. Mayonnaise is made with oil, egg yolk, and either lemon juice or vinegar. Mayo is very high in calories and Fat. One tablespoon contains about 103 calories and 11 grams of Fat. A good portion of this is saturated Fat. Saturated fat causes build up in your arteries. It also raises your LDL levels (bad cholesterol) and lowers your HDL levels (good cholesterol). In addition, it promotes unhealthy weight gain. With this said, you really may want to hold the mayo. However, there are plenty of substitutions for mayonnaise for those of you that cannot live without it. Light mayo contains about one-third the number of calories and Fat of the standard version. Reduced-fat mayo is even less with about 25 calories, 2 grams of fat, and no saturated fat. There is also mayonnaise made with canola or olive oils. These types of mayo are more heart-healthy and are high in monounsaturated fat as opposed to saturated Fat. Monounsaturated Fat has the opposite effect of saturated fats. They lower your LDL levels and raise your HDL levels. This dramatically decreases your risk of heart disease. No matter which version you choose, mayonnaise should always be used in moderation. Here is an estimate of the nutrition facts of mayonnaise.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 100
  • Total Fat – 10g
  • Saturated Fat – 1.6g
  • Polyunsaturated Fat – 6g
  • Monounsaturated Fat – 2.3g
  • Trans Fat – 0g
  • Cholesterol – 6mg
  • Sodium – 88mg
  • Potassium – 3mg
  • Total Carbohydrates – 0.1g
  • Dietary Fiber – 0g
  • Sugar – 0.1g
  • Protein – 0.1g

Mustard

Mustard is another vastly popular condiment on the market. Mustard is actually not as unhealthy as one might assume. Mustard is made from the mustard seed, water, vinegar, lemon juice, salt, and turmeric. In fact, its yellow color comes from turmeric. This condiment provides numerous essential vitamins and healthy fats. It contains omega-3 fatty acids, phosphorus, and magnesium. A tablespoon of mustard contains about 15 calories and no fat. Mustard contains an antioxidant known as glucosinolate. These antioxidants are converted into isothiocyanates, which are compounds containing sulfur. Isothiocyanates help to protect the body against inflammation, cancer cells, and cardiovascular diseases. The turmeric found in mustard is also very beneficial. Turmeric has potent anti-inflammatory properties. It protects against liver damage, improves blood flow, and reduces osteoarthritis pain. To get the best results, you may want to make your own mustard at home. Store-bought mustard can be very processed and can take away from its nutritional value. Here is an estimate of the nutrition facts of mustard.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 15
  • Total Fat – 0g
  • Saturated Fat – 0g
  • Trans Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 18mg
  • Total Carbohydrates – 2.5g
  • Dietary Fiber – 0g
  • Sugar – 2.5g
  • Protein – 0.5g

Barbecue Sauce

Who doesn’t love a nice barbecue? Barbecue sauce is a popular condiment used for grilled meats and vegetables. The condiment is made with vinegar, tomatoes, various seasonings, and sweeteners. The presence of sugar and salt in this sauce makes it one to be wary of. These additions add to the number of calories and sodium in the product. As stated before, too much sodium will raise your blood pressure to unhealthy levels. You should pay close attention to the ingredients in your barbecue sauce and stay clear of the bottles that contain high-fructose corn syrup. High-fructose corn syrup is even sweeter than sugar and much worse for you. It can lead to high blood pressure, unhealthy weight gain, and Type 2 diabetes. If you are going to use barbecue sauce, then look for products that are low in sugar and free of high-fructose corn syrup. Here is an estimate of the nutrition facts of barbecue sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 29
  • Total Fat – 0.1g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Trans Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 175mg
  • Potassium – 39mg
  • Total Carbohydrate – 7g
  • Dietary Fiber – 0.2g
  • Sugar – 6g
  • Protein – 0.1g
Hot Sauce

There are a variety of hot sauces on the market; some spicier than others. Hot sauces are made primarily with hot peppers. There are several different peppers used for hot sauces, but they all have similar properties. They are low in calories, fats, sugars, and carbohydrates. Hot sauces are also high in Vitamin C. Vitamin C raises your metabolism, helps prevent heart disease, boost your immune system, and increases the development of connective tissues. Hot Chile peppers, in particular, are an excellent source of Vitamin A. Vitamin A contains several antioxidants and minerals that have anti-aging and anti-inflammatory properties. It can also help lower your blood pressure. One of the most abundant features of hot sauces is the capsaicin. Capsaicin is what gives hot sauces their heat. Additionally, capsaicin causes cancer cells to basically kill themselves through a process called apoptosis. With this said, hot sauce may be a product you should consider adding to your diet. Here is an estimate of the nutrition facts of hot sauces.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 0
  • Total Fat – 0g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 124mg
  • Potassium – 7mg
  • Total Carbohydrate – 0.1g
  • Dietary Fiber – 0g
  • Sugar – 0.1g
  • Protein – 0g

Tartar Sauce

Tartar sauce is a popular condiment used for seafood. It is made with mayonnaise, pickles, parsley, lemon juice, sugar, and spices. Tartar sauce is extremely high in sodium, which in excess is not suitable for your health. There are definitely worse condiments on the market for you to consume, but you can also do much better. In truth, you are better off making your own tartar sauce at home. This way, you can avoid mayonnaise and find a healthier alternative. Here is an estimate of the nutrition facts of tartar sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 30
  • Total Fat – 2.5g
  • Saturated Fat – 0.5g
  • Polyunsaturated Fat – 1.3g
  • Monounsaturated Fat – 0.5g
  • Cholesterol – 1mg
  • Sodium – 100mg
  • Potassium – 10mg
  • Total Carbohydrate – 2g
  • Dietary Fiber – 0.1g
  • Sugar – 0.8g
  • Protein – 0.1g

Salsa

Chips and salsa are a popular snack for many. Salsa is typically made with tomatoes, lime juice, chilies, onions, and cilantro. Salsa is a good source of Vitamin C and potassium. Vitamin C raises your metabolism, helps prevent heart disease, boost your immune system, and increases the development of connective tissues. Potassium is essential in regulating the body’s blood pressure and mineral balance. Most people do not consume enough potassium, and eating salsa will help with that. Like hot sauce, salsa contains capsaicin. This will help to prevent the growth of cancer cells. Capsaicin also increases the body’s fat-burning capabilities, which will help you to lose weight. Salsa is low in calories and barely has any fat. Just watch out for the sodium, and you should be good to go. Here is an estimate of the nutrition facts of salsa.

Nutrition Facts

Amount Per 100 grams

  • Calories – 36
  • Total Fat – 0.2g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0.1g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 430mg
  • Potassium – 270mg
  • Total Carbohydrate – 7g
  • Dietary Fiber – 1.4g
  • Protein – 1.5g

Worcestershire Sauce

In addition to being the hardest condiment to spell and pronounce on our list, Worcestershire Sauce is used in a variety of dishes to add flavors, such as chicken, turkey, beef, chili, pasta, and even salads. With so many possibilities, it seems impossible that it can have any kind of health value, but that isn’t necessarily the case. Worcestershire Sauce has an abundance of Vitamin C in it. This is because of the garlic, onions, cloves, and chili pepper that is used to make it. As stated before, Vitamin C raises your metabolism, helps prevent heart disease, boost your immune system, and increases the development of connective tissues. The sauce also includes the presence of Vitamin K. Vitamin K helps to prevent excessive bleeding as well as the loss of bone tissues. This can be very beneficial to women in reducing the amount they bleed during their menstrual cycles. Anchovies are another key ingredient in making Worcestershire sauce. Anchovies poses an abundance of niacin, which aids in digestion. Worcestershire sauce is definitely worth adding to your meals. Here is an estimate of the nutrition facts of Worcestershire sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 13
  • Total Fat – 0g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 167mg
  • Potassium – 136mg
  • Total Carbohydrate – 3.3g
  • Dietary Fiber – 0g
  • Sugar – 1.7g
  • Protein – 0g

Soy Sauce

Soy sauce is made by fermenting soybeans and wheat. It is high in salt and provides 38 percent of the Recommended Daily Intake (RDI). Anything high in salt is also high in sodium. You want to stay away from products high in sodium if you need to be watching your blood pressure. Soy sauce is also known to be high in Monosodium glutamate (MSG). This is a flavor enhancer that can be found in many foods. MSG often causes headaches, weakness, and heart palpitations after consumption. I assume these aren’t feelings that you want on the daily. People with wheat or gluten allergies should also stay clear of soy sauce. Being that it is made from wheat, you can see how this may be problematic. However, even for those without allergies, soy sauce should be consumed very lightly. Here is an estimate of the nutrition facts of soy sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 9
  • Total Fat – 0.1g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 879mg
  • Potassium – 70mg
  • Total Carbohydrates – 0.8g
  • Dietary Fiber – 0.1g
  • Sugar – 0.1g
  • Protein – 1.3g

Sweet Relish

Sweet relish is a popular condiment for hamburgers and hotdogs. Relish is made with pickles, onions, bell peppers, salt, sugar, and various spices. While relish is low in calories and fat; it is high in sugar and sodium. Relish also contains some Vitamin C content, which is good. However, compared to the sodium and sugar content, it isn’t a big win. We have already spoken about all the risks involved in consuming too much sodium. On the other hand, sugar increases the risk of heart disease as well as unhealthy weight gain. There are healthier versions of relish on the market, but the more popular ones should be used with caution. Here is an estimate of the nutrition facts of sweet relish.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 20
  • Total Fat – 0.1g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 122mg
  • Potassium – 4mg
  • Total Carbohydrate – 5g
  • Dietary Fiber – 0.2g
  • Sugar – 4.4g
  • Protein – 0.1g

Closing Thoughts

All of these nutrition facts are estimates. Depending on the brand that you choose they may slightly vary. It is always a good idea to check the ingredients listed on the label of the products that you are purchasing. There are definitely brands that are worse than others. French fries and hamburger are already unhealthy for you to begin with. There is no need to make them even worse. Remember, a moment on the lips but forever on the hips. Try eating your burger with only mustard and your french fries without ketchup and see how you like. It might not be as bad as you think.

How You Can Raise Your HDL: 21 Best Sources of Good Cholesterol

21 Best Sources of the Good Cholesterol

Higher levels of high-density lipoprotein (HDL), commonly known as the “good” cholesterol, is generally associated with a lower risk for heart disease. Several lifestyle choices we make, including a change in diet, can significantly reduce the risk of developing diseases that are related to high cholesterol.hsg

What is HDL Cholesterol?

HDL is a protective form of cholesterol that carries the bad cholesterol away from your blood vessels (the arteries) into your liver. There it is broken down, then eliminated from the body. When your HDL is 60mg/dl or higher, you are considered to have reduced risk for heart attack or heart diseases. On the other hand, when your HDL is low (below 40mg/dl for men or less than 50mg/dl for women), your chances of having a heart attack is increased.

Below are heart-healthy foods that naturally elevate HDLs. You should consider consuming these more often to protect you from heart disease or stroke, among other preventable medical conditions.

Antioxidant-rich food– diets rich in antioxidants elevate HDL cholesterol in relation to triglycerides. Common examples of high antioxidant foods include berries, beets, dark chocolate, purple cabbage, red grapes, spinach, kale, red bell peppers, and most deeply colored vegetables and fruits.

Vitamin E, an antioxidant supplement containing mixed forms of tocopherols, leads the list for supplements that have been proven   to manage cholesterol optimally.

Avocado– according to the Journal of the American Heart Association, this fatty, creamy fruit is an excellent source of monounsaturated fats shown to be potent HDL boosters. Apart from this, you’ll be happy to know that it also lowers the bad cholesterol accumulating in the body.

This can be a perfect choice as a sandwich topping or an ingredient for your favorite salad.

Chia seeds– this is a good source of plant-based omega 3 fats, fiber, and other essential nutrients. Apart from raising good cholesterol and reducing bad cholesterol, adding chia seeds to your diet may help normalize your blood pressure.

It’s a great idea to sprinkle Chia seeds on your favorite oatmeal cereal, salads, yogurt, dips, or smoothies. Also, you can add them to your baked goods instead of eggs.

Red wine- contains polyphenols that can be a protective agent for your heart. Research shows that the moderate consumption of this type of wine can help in preventing heart-related diseases due to its potent antioxidant effects. Particularly, it increases good cholesterol and reduces the negative effects of platelets in the blood.

Be sure to enjoy the drink in moderation.

As an alternative, you can drink de-alcoholized versions of red wine, as this should offer similar health benefits.

Almonds– eating this type of nuts regularly, according to several US studies, can boost your HDL, as well as your overall functionality. This makes almonds a smart choice for a heart-healthy snack. Apart from this, regular consumption can also provide you with good doses of vitamin E and fiber.

This is not a cure-all solution to cholesterol issues, but when eaten in moderation, can enhance your health optimally.

Calcium Rich Foods– this mineral does not only strengthen your bones but also your heart. Evidence reveals that people who live in locations where calcium is present in hard water have lower incidences of deaths due to heart-related conditions. Also, calcium, apart from binding to cholesterol to prevent the latter’s absorption, increases HDL cholesterol.

Approximately 1000 mg of calcium raises good cholesterol by 1-5% while lowering bad cholesterol by 2-6%.

Carrots– you can count on carrots to raise your levels of HDL. Carrots are full of anti-cholesterol soluble fiber, such as pectin, that regulates your cholesterol levels. Several studies have revealed that the amounts of beta carotene in one or two carrots can boost your good HDLs significantly.

Whether you would have your carrots cooked, raw, canned, frozen, chopped, or even liquefied, the fiber content remains therapeutic.

Chocolates– an interesting study from Harvard University reveals that individuals who ate chocolates several times a month lived longer and were healthier than those who abstained. Another British Medical Journal study observed the same phenomenon in a study on longevity and traced it directly to chocolates. Moreover, an increase in good cholesterol and a favorable action against the formation of blood clots which can lead to stroke/heart attack has been observed.

Antioxidants in chocolate are highest and promote optimal heart health when they come from cocoa powder.

Apart from chocolate from cocoa powder, the next most effective form is dark chocolate which is rich in oleic acid– the kind of good fat in olive oil.

Third in line will be milk chocolate which is still very potent in antioxidants.

Fatty fish– several studies have shown an increase in HDL levels among heart disease patients who consumed fatty fish at least four times weekly. The omega 3 fats in fish provide tremendous benefits for heart health and better functioning of the cells that line your blood vessels (the arteries).

Examples of heart-healthy fatty fish to include in your regular diet are salmon, herring, mackerel, sardines, and anchovies.

Garlic– evidence has shown that garlic has an amazing impact in reducing the risk of heart-related conditions. Particularly, studies show that individuals who include garlic as a regular component of their diet, have raised levels of good cholesterol, as well as lowered bad cholesterol and triglycerides.

Regular consumers of garlic also enjoy normal or more regulated blood pressure and decreased stickiness of blood. Sticky blood can be a risk factor for heart attack or stroke due to the high tendency for clumping of blood.

Unsaturated fats– generally, you should choose this type of fats in your diet, instead of saturated ones. Unsaturated fats include monounsaturated fats (e.g., margarine spreads and oils, including canola, olive and peanut; some nuts, and avocados) and polyunsaturated fats (e.g., margarine spreads and oils, including soybean, safflower, and sunflower, oily fish, some seeds and nuts). They have been shown to raise HDLs and lower bad cholesterol.

The heart-protective effect from eating these foods rich in unsaturated fats is believed to partially explain why people who take Mediterranean diets (e.g., diets rich in olive oil) live healthy and longer lives.

These types of fats are also present in rapeseed oil, cashews, walnuts, almonds, and most other types of nuts. Just by having a single serving of nuts five times weekly, you can significantly reduce your risk for heart disease!

Unsaturated fats are also found in plant-based products such as most vegetable oils, seeds, and whole grains. A non-plant source of these good fats is fatty or deepwater fish. It is particularly a rich source of polyunsaturated fats.

Alcohol– moderate alcohol consumption has shown beneficial effects to major organs of the body such as the heart and brain according to studies from Johns Hopkins University in Maryland. Alcohol has the potential to relax one’s mood, muscles, lower blood pressure temporarily, and expand blood vessels. This can lead to reduced risk for heart diseases. Drinking moderate amounts of alcohol has shown to increase HDLs in the blood.

Although red wine has gotten more attention with regards to the beneficial effects of alcohol, controlled studies show similar positive effects with all forms of alcoholic beverages, including wine, beer, and spirits.

Herbs & Supplements– Some popular herbs and supplements boost the good cholesterol in the body.

A supplement called Policosanol has shown to raise HDLs while lowering LDLs. This substance is derived from the surface of a sugarcane plant. It is available as a supplement in pill form.

Guggul or Gugulipid has been used as an ancient herb in Indian cultures for centuries. It has proven to raise HDL and reduce both triglycerides and LDLs. Its antioxidant properties act against blood clumping that may lead to a heart attack or stroke. Guggul pill supplements are made from the Mukul myrrh tree.

Niacin (also known as Vitamin B3), in several researches, has significantly raised HDLs, while also slightly reducing triglycerides levels. To be most effective, it has been recommended to take Niacin according to doses advised by your physician, typically three times a day with meals.

Ketogenic diets– this diet regimen, when consumed regularly, has shown to increase HDL cholesterol. This is true especially in individuals who have a tendency to have lower levels of good cholesterol. Moreover, this high fat and very low-carbohydrate diet can provide you with a range of health benefits, including reduced blood sugar and weight loss.

The diet limits carbohydrates to 20 to 50 grams per day only.

Some healthy options to eat for a ketogenic diet include low-carbohydrate vegetables, seafood, avocados, cheese, meat (especially the grass-fed types) and poultry, eggs, plain yogurt, olive oil, nuts, seeds, berries, butter and cream, olives, unsweetened coffee and tea, dark chocolate and cocoa powder.

Coconut oil– evidence shows that coconut oil may increase your metabolism and protect major organs of the body while reducing appetite. It was once an issue that coconut oil may not be good for the heart because of its high content of saturated fat. It appears, however, that this oil is actually heart-healthy. It has been proven to raise HDL cholesterol more than most types of fats.

Consuming two tablespoons or 30 ml of coconut oil daily may help increase your good cholesterol levels.

Purple fruits and vegetables– Purple-colored fruits and vegetables can be a delicious way of potentially increasing HDLs. Purple produce is thought to contain anthocyanins, a potent type of antioxidant. Several studies of anthocyanin extracts have shown to raise the good cholesterol, as well as fight inflammation, protect cells from the damage of free radicals, and contain anti-cancer and anti-viral properties.

Consuming vegetables and fruits rich in anthocyanins (e.g., cherries, cranberries, blueberries, blackberries, eggplant, plums, prunes, and grape juice) provide a protective effect to heart health.

Whole grains– oatmeal, cereals, bran, wild or brown rice, and whole-grain bread gives your HDL cholesterol a percentage boost, by lowering your total cholesterol, and LDLs. This is primarily attributed to its soluble fiber content that’s known to optimize your cholesterol levels.

It’s recommended to have at least two helpings of whole grains daily.

Legumes– beans and legumes, like whole grains, are a great source of soluble fiber. Having these as yummy side dishes can boost your good cholesterol and keep your values at optimal levels. Nutritious examples include black-eyed peas, kidney and black beans, lentils, and navy beans.

These beans also contain folate, an important B vitamin, that keeps your heart healthy. Canned beans will contain only half as much folate as cooked dry beans.

High fiber fruits– apples, pears, and prunes can both raise your HDL cholesterol and lower your LDL cholesterol. You can cut them up and stir them into an oatmeal or cereal dish, or blend them to make a delicious smoothie. They contain the same healthy and tasty benefits when taken solo as your afternoon snack or after-dinner treat.

Flax– many vegetarians take flax seeds because these are clearly from plant-based sources, and contain the heart-healthy types of fats. Particularly, flaxseed oil and ground flax seeds contain omega 3 fats.

It’s a great idea to sprinkle flax seeds on your morning oatmeal, cereals, salads, yogurt, or dips. You can alternatively add them to your baked goods. Flaxseed oil can also be a welcome addition to smoothies or salad dressings.

Soy– this isn’t just for vegetarians. Having soy in your diet is a great alternative to reduce meat consumption. Eating less meat regularly naturally leads to elevated HDLs and decreased LDLs.

Some critics insist that the benefits in cholesterol levels are a result of eating less meat rather than because of consuming soy particularly.

For a tasty soy appetizer, you can steam unsalted edamame or use it as a healthy type of spread during parties. Tofu is another popular type of soy product, many vegetarians love.

Matters of Cholesterol

Cholesterol can be significantly influenced by your diet, as well as physical activity, smoking, stress, and body weight. By making changes in these areas, you can lessen your chances of disability or early death. For your diet, making wise changes such as choosing fewer calories and bad fats can make a big difference. Your body needs to take in more nutrients, fiber, and good fats to balance or optimize your cholesterol levels.

The changes you choose to do to keep your cholesterol within normal can also reduce your risk for heart-related diseases. Eating healthy foods regularly and keeping a healthy lifestyle should show in your optimized blood pressure, blood sugar, and weight. Overall, by understanding cholesterol and the types of food that could improve your good cholesterol values, you will be able to make tremendous changes for your health.

What is the healthiest Oil for Roasting Vegetables?

From low fat to high fat, to all diets encourages you to eat vegetables. But what if you hate vegetables?

Let’s be honest, carrots and chocolate cake don’t hit the same sweet spot. However, you still need a way to include more vegetables in your diet and one way to do this is to roast them.

Roasting may be the best way to cook your vegetables. It adds a delicious flavor and a pleasant crunch to any meal.

When roasting your vegetables, there are a couple of ways to go about it. You can do it on the stovetop or in the oven; the oven method seems to be the more popular of the two. There is also low heat roasting and high heat roasting. Either way, you will need to have a good oil on hand for the roasting. Ghee can also be an excellent option for roasting vegetables. However, I will be focusing on which oil is the healthiest for roasting vegetables. With the right oil, you can maintain the healthiness of the vegetables and even add a unique taste to them. Here are a few guidelines to keep in mind when roasting your vegetables.

Good Vs Bad Fat

When roasting vegetables, it is vital to consider the amount of unsaturated and saturated fats as well as essential fatty acids present in the oil. You want to use oils that are low in saturated fats and high in unsaturated fats. This is because saturated fats can increase levels of LDL, which is bad cholesterol and lower HDL levels, which is good cholesterol. You also want to be sure that the oil has a good balance of essential omega-6 and omega-3 fatty acids.


Monounsaturated fats are another crucial factor. Oils low in monounsaturated fat are vulnerable to the oxidation process. This process will produce trans-fat in your oil, which you need to avoid. Depending on whether you are roasting in high temperatures or low temperatures, it can also play a part in what oil you should use. Despite the importance of these factors, the amount of oil that you use will dictate the amount of fat in the meal. With that said, you should try to use the least amount of oil possible for your dishes.

Smoke Point

The smoke point of your oil may be the most crucial factor to consider. If the smoke point of your oil is too low, it is prone to the oxidation process. As said before, oxidation is something that you need to avoid at all costs. You will know your oil is oxidizing when it begins to smoke. This will cause not only trans-fat to develop, but it will change the flavor, color, and smell of the oil.

Most vegetables are roasted at a temperature between 375-450-degrees Fahrenheit. Your oil needs to be above this threshold. If it is not, then it can’t stand the heat and should stay out of the kitchen.

Taste

You should pay close attention to the flavor profile of the oils that you use for roasting vegetables. If you want a unique flavor, then you should consider extra virgin olive oil or coconut oil. If you are not very concerned about the flavor, then grapeseed or canola oils boast a more neutral taste. However, you shouldn’t get too crazy with exotic oils. Although they can be delicious, an oil like avocado oil is too expensive for roasting. Roasted vegetables have a Vegetablesvery bold flavor to them and are likely to overpower the oils. Consider saving your avocado oil for a drizzle finish.

How to Roast

To roast your vegetables, you want to start by cutting your veggies into small-even pieces, then line them up on a baking sheet. Next, you need to drizzle the oil of your choosing on top and add your desired seasoning. Finally, just place them in the oven. You will need to pay attention to the cooking time of each individual vegetable; some will be shorter than others. If this is the case, you may need to take out the baking and sheet a few times to add and subtract certain veggies. You will also need to take the baking sheet out at about half-way to toss the vegetables.

Timetable for Roasting Vegetables

• Asparagus – 20 minutes
• Bell Peppers – 20 minutes
• Cabbage – 30 minutes
• Brussel Sprouts – 25 minutes
• Broccoli – 25 minutes
• Butternut Squash – 30 minutes
• Carrots – 30 minutes
• Green Beans – 20 minutes
• Cauliflower – 25 minutes
• Kale – 15 minutes
• Corn – 40 minutes
• Onions – 35 minutes
• Potatoes – 45 minutes
• Sweet Potatoes – 30 minutes
• Yellow Squash – 20 minutes
• Tomatoes – 15 minutes
• Zucchini – 20 minutes

5 Healthiest Oils for Roasting Vegetables

Extra Virgin Olive Oil

Extra virgin olive oil is a much healthier alternative than all of its counterparts. Its smoke point is on the lower side in comparison to the other grades at only 325-375-degrees Fahrenheit. If you cook it at over 375-degrees, then you will lose its delicate flavors and health benefits. This can make it challenging to use for many kinds of cooking. However, it is high enough to roast vegetables with, in most cases. Extra virgin olive oil is high in monounsaturated fats and helps to prevent heart disease and Type 2 Diabetes. It can also be an excellent finisher to drizzle on your completed dishes. I recommend using for low to mid-temperature roasting to avoid damage to the oil.

Coconut Oil

Coconut oil will add a very unique flavor to your roasted vegetables. It is very stable in high heat situations with a smoke point of 450-degrees Fahrenheit. This means that coconut oil is suitable for both low temperature and high-temperature roasting. Coconut oil is also quite useful for your health. It has been said to help with weight loss, heart health, boost your metabolism, benefit your skin. Coconut oil is high in saturated fat, so I would recommend not overindulging. However, using it in moderation will be beneficial to your health. Coconut oil is a must-have in everybody’s pantry.

Canola Oil

Canola oil is great for those who do not want any additional flavoring to their roasted vegetables. Its taste is neutral, but its benefits are vast. It is easily one of the best oils to roast vegetables with. Canola oil comes from the rapeseed. The oil contains both monounsaturated and polyunsaturated fats. Monounsaturated and polyunsaturated fats are both known to improve cholesterol levels. Canola oil also has one of the least amounts of saturated fat amongst all of the oils. It has a high smoke point of 400-degrees Fahrenheit. This, combined with the monounsaturated fat content, makes it very heat resistant.

Grapeseed Oil

Grapeseed oil is another oil that has a more neutral taste that will not show up in your roasted vegetables. Grapeseed oil is made from the seeds of grapes after they have been pressed. The oil has a high smoke point at 420-degrees Fahrenheit. It is also high in monounsaturated fats, which help to prevent oxidation in high temperatures. Grapeseed oil is excellent for improving cholesterol levels. It boosts your HDL levels and reduces LDL levels. The oil is a good source of essential fatty acids and contains linoleic acid. Linoleic acid is one of the fatty acids that are not produced in our bodies. This means that it needs to be gotten from food, making grapeseed oil very beneficial to our diets.

Safflower Oil

Safflower oil is mainly produced in California and comes from the seeds of safflower. It has a very high smoke point at 510-degrees Fahrenheit. This means that the oil can be used for several kinds of cooking, including roasting vegetables. Safflower oil is low in saturated fats and high in omega-9 fatty acids. Omega-9 fatty acids are known to improve cholesterol by increasing HDL levels and lowering LDL levels. They also rid the body of plaque build-up in the arteries, which largely contributes to heart attacks. Safflower oil has a mild flavor, which will not overpower your roasted vegetables. Roasting with safflower oil is definitely worth a try.

5 Unhealthiest Oils for Roasting Vegetables

Soybean Oil

Soybean oil derives from the seeds of soybeans. The oil has an extremely high smoke point of 450-degrees Fahrenheit. This makes it suitable to cook a variety of dishes with, but I would not advise you to. Soybean oil is highly refined and goes through the bleaching and deodorizing process. This process destroys the health value of the oil. Soybean oil is also very high in polyunsaturated fat. Polyunsaturated fats are not good for high-temperature cooking and make oils vulnerable to the oxidation process. Soybean oil is one of the main oils used in the fast-food industry and has been heavily linked to several health issues. I recommend using it with caution. I would also be careful with oils labeled as just vegetable oil. These oils are made with a variety of different oils. Most of the time a large portion of it is just canola oil in disguise.

Corn Oil

Corn oil derives from the grain of corn. With this said, it is not vegetable oil, which is what many people believe it to be. Corn oils omega-6 fatty acid content are not very balanced. This can cause inflammation, which contributes heavily to heart disease, diabetes, arthritis, and cancer. Corn is also amongst the most genetically modified crops on the market. A majority of the corn out there is genetically modified. So, what does this say about the oil derived from it? However, corn oil does have a decent smoke point of about 440-degrees Fahrenheit for the refined version. This is suitable to roast vegetables with, so use it if you must.

Sunflower Oil

Sunflower oil is typically known as a heart-healthy oil. It has a high smoke point of 450-degrees Fahrenheit in its refined version. However, when used for cooking, many of its healthy components are neutralized. This is because it merely lacks stability in high temperatures. As said before this makes it easily oxidative. Unrefined sunflower oil is even worse for roasting your vegetables. With a smoke point of only 225-degrees Fahrenheit, it couldn’t roast a grape. It is also worth mentioning that sunflower oil is amongst the most carcinogenic of all the oils.

Flaxseed Oil

Flaxseed oil does boast some healthy components to it but should be avoided when cooking. Its smoke point is quite shallow at only 225-degrees Fahrenheit. This is not high enough to roast vegetables. The low smoke point of the oil makes it very toxic when exposed to high heat situations. This again is due to oxidation. Flaxseed oil is best when used for skincare or as an addition to your smoothies.

Hemp Seed Oil

Hemp seed oil has a very low smoke point at 330-degrees Fahrenheit. This is not enough for roasting vegetables, which requires a minimum heat of 375-degrees Fahrenheit. Hemp seed oil is at its best when used as an addition to salads or yogurts and really shouldn’t be used for cooking anything. If used for vegetable roasting, you will lose all of its nutritional value, and it will be vulnerable to oxidation.

Closing Thoughts

Roasting your vegetables is an excellent way to add some flavor to your vegetables and make eating them more enjoyable. If your child doesn’t want to eat their veggies, try roasting them. If you use the right oil, you can’t go wrong. Now, its crunch time!


17 Superfoods that Lower Bad Cholesterol Naturally

Food plays a significant role in managing your heart health and in altering levels of cholesterol in our body. Poor eating habits, coupled with a lack of exercise, can result in weight gain or obesity. Additionally, choosing unhealthy types of food can raise levels of the ‘bad cholesterol’ (technically called the Low-density lipoprotein or LDL cholesterol). This can negatively impact your heart health.

A balance should be key to help you eat your way to healthier cholesterol levels, and of course, a healthier heart. Studies show that these 17 superfoods will help you reduce the harmful types of fat in your body, and aid you towards becoming more fit and healthy. Here they are:

Oats for breakfast. Oats will provide you a healthy breakfast to start your day with a boost. This high-fiber food is not only filling but full of soluble fiber that can reduce the absorption of harmful cholesterol into your bloodstream.

  • Oats contain a special natural type of soluble fiber called beta-glucan. Eating about 3 grams of beta-glucan a day helps lessen cholesterol reabsorption.
  • Beta-glucan dissolves in your digestive tract, forming a thick gel that binds to excess cholesterol. The combination of gel and cholesterol will be excreted as waste, instead of being absorbed back into the body.
  • Legumes for lunch. Baked beans, lentils and chickpeas are great sources of soluble fiber. For a tasty lunch, why not throw together broad bean salad with faro or a beef burrito bowl with smokey bean? You can have this tasty meal with red kidney beans.
  • Also try combining nutritious legumes with veggies for an extra boost.
  • Beans are very high in fiber. They are proven to lower cholesterol, and are major protein sources for various populations worldwide, for centuries.
  • Dry beans such as lentils, black beans, kidney beans, and navy beans are high in soluble fiber, plant-based proteins, and phytonutrients that act to reduce cholesterol. In part, this is done as it displaces other types of protein such as red meat, which is high in saturated fat.
  1. Fish and whole grains for dinner. Foods containing healthier unsaturated fats can lower your harmful cholesterol. These include fish, a known rich source of omega 3.
  • Cold-water fish like tuna, trout, sardines, salmon, and mackerel are full of omega 3 fatty acids. Important: In certain cases, such as for pregnant or nursing women as well as children, consumption of these fish should be limited as these can be high in mercury.
  • You can add more value to your dinner by adding whole grains to your fish diet.
  • Omega 3 fatty acids are known to significantly reduce the risk of death by heart disease. It also inhibits the production of very low-density lipoprotein (VLDL) in the liver. VLDL is the type of cholesterol that carries triglycerides to body tissues. This translates to a greater risk for metabolic syndrome, obesity, type 2 diabetes, and heart problems.
  1. Fruit-filled goodness for dessert. Berries, apples, and citrus fruits contain pectin, which is a type of soluble fiber that can work wonders to your bad cholesterol levels.
  • Apples contain good amounts of soluble and insoluble fiber, such as pectin, which helps lower LDL cholesterol. Eating a large apple a day, in fact, can lower cholesterol levels by about 10%.
  • Apples also contain quercetin, a flavonoid, that is proven to reduce the risk of heart disease through antioxidant and anti-inflammatory activity.
  • Blueberries, especially the wild berries, are on top of lists for the healthiest foods on the planet. In fact, studies show that blueberries lower cholesterol better than the popular statin drugs! Adding a cup of blueberries to your diet should significantly improve your health.
  • You can try other delightful ideas for dessert, including a fruit crumble or apple cinnamon crepes that should contain the fiber-filled goodness of both oats and fruits.
  1. Seeds and nuts. For snacks, seeds and nuts are a rich source of cholesterol-lowering unsaturated fats. A handful of these in between meals can keep you feeling full for longer.
  • Studies show that the regular consumption of seeds and nuts is linked to lower LDL, the ‘bad’ cholesterol levels.
  • Almonds, hazelnuts, and walnuts are a powerful weapon in fighting heart disease.
  • Flaxseed is high in omega 3 fatty acid, linoleic acid, and antioxidants, which lower total cholesterol and LDL cholesterol levels. You can sprinkle it on ice cream or yogurt, or add the whole seed to baked goods. You can also use as flaxseed oil for salad dressings, sauces, and dips.
  • Sesame seeds are high in the antioxidant lignan. Evidence shows that this antioxidant lowers cholesterol and reduces blood pressure. Store these seeds in tightly covered containers, and store them in the refrigerator, as they can go rancid easily.
  1. The healthier oils. If you’re using butter or other animal-based fats for oil, it’s time to switch to the healthier types of fruit, seed, or nut-based spreads and oils. The healthier oils include olive, canola, or sunflower.
  2. The healthy proteins. Enjoying a variety of healthy proteins such as dairy products with reduced-fat and lean cuts of meat can help keep your harmful cholesterol down. Also, this should keep your heart health up.
  3. Dark leafy greens. Veggies are so good for you. The dark green leafy varieties are very high in vitamin C, as well as the other essential vitamins and minerals. It contains calcium, lutein, and especially fiber, which can aid in lowering elevated cholesterol.
  • The best greens include turnip greens, mustard greens, kale, Swiss chard, and romaine lettuce.
  1. Bread and cereals. Healthy bread and cereals, as well certain enhanced margarine contain plant sterols and stanols which are proven to aid in cholesterol management.
  • People at risk for heart disease especially individuals with high LDL cholesterol in the blood will benefit from consuming rich sources of plant sterols found in bread, cereals, vegetable oils, fruits, vegetables, as well legumes, nuts, and seeds.
  • When eaten in adequate amounts, plant sterols and stanols have shown to lower LDL cholesterol by 10-15%, in combination with a healthy lifestyle.
  • Be sure that the margarine fortified with plant sterols you choose says it can be used in baking before trying it in cookies, cakes or bread.
  1. Stir a smoothie. Whey protein, an isolate component of milk, is high in protein, lactose-free, and nearly cholesterol-free. It reduces high blood pressure and lowers elevated LDL cholesterol.
  • You can stir whey protein into a smoothie, add a spoonful to bread dough or a muffin, or add it to hot cocoa.
  1. Treat yourself with raisins. This chewy and sweet fruit that children love is a good ally in fighting the bad cholesterol. Studies have shown that consuming raisins daily significantly helps lower cholesterol levels.
  • Eating just 3 oz. of raisins daily results to a statistically significant reduction in total cholesterol and LDL cholesterol.
  1. The benefits of soybeans. Soybeans contain protein that has a beneficial impact on high cholesterol levels. It has been studied that eating two servings of soy milk, tofu, or soybeans each day effectively reduces cholesterol levels by up to five percent.
  • Additionally, soybeans contain lecithins, isoflavones, saponins, and fiber that improve heart health. Isoflavones, specifically, lower blood pressure. Saponins, inhibit the absorption of cholesterol into your body cells.
    1. Let’s talk juice. Orange juice, apart from being an excellent source of vitamin C, also contains phytosterols. These plant sterols positively influence cholesterol levels. They inhibit the absorption of cholesterol in the diet, and assists in lowering concentrations of the LDL ‘bad cholesterol’ in the blood.
  • The advantages of avocado. Avocado is an excellent source of phytosterols, polyphenols, and monounsaturated fats, which are all vital in improving cholesterol levels. By replacing saturated fats with avocado or avocado oil, bad cholesterol can drop by up to 15%.

 

Supplements and Herbs

Here are some supplements and herbs that lower LDL cholesterol:

  • Niacin, also known as vitamin B3, lowers harmful cholesterol. It has been proven to significantly lower triglycerides and LDL cholesterol. It also lowers lipoproteins, which is another risk factor for atherosclerosis. Atherosclerosis is a disease where substances such as cholesterol, fat, calcium, and other substances harden and narrow the blood vessels. In effect, blood is not able to flow efficiently.
  • Artichoke leaf. Research suggests that the artichoke leaf extract can help lower cholesterol. In particular, this happens as it limits the synthesis of cholesterol in the body. Artichokes also contain cynarine, a compound which is believed to increase the production of bile in the liver. The flow of bile from the gall bladder is hastened. Both these mechanisms increase bad cholesterol excretion
  • Amaranth, the healthy grain. This healthful whole grain can be used in many types of cereals, bread, and snack foods. It has been used for centuries by the Aztecs and Incans in their food to sustain health. Although it is commonly referred to as “pseudo-cereal,” and is classified as a grain, amaranth has protein content that is as high as that in lentils and beans.
  • The use of amaranth has been popular to positively influence a variety of health conditions, including high blood pressure, diabetes, obesity, and heart conditions.
  • Indulge in dark chocolate. If you have high cholesterol, indulging in a delicious, organic, dark chocolate can be a treat that has shown to lower cholesterol in reliable clinical trials. Hence, it should be beneficial to reward yourself some dark chocolate after eating a healthy diet, reaching your exercise goals, and losing weight.
  • Dark chocolate contains more cocoa than other forms of palatable chocolate products. It has higher amounts of flavonoids that have been proven to exert a protective effect against heart conditions.
  • To make the most of lowering your cholesterol by adding dark chocolate to your diet, choose products with high-cocoa content, and the least amount of processing. Too much processing can lower the flavonoid content.

Finally, although many foods help combat elevated cholesterol, it’s not enough to just eat low-fat foods or even the foods that lower cholesterol. The ideal health program for you should involve activities other than your diet that will reduce or maintain your weight to optimal levels, fight inflammation, and remove cholesterol from your bloodstream.

Choosing a healthy diet and lifestyle will make you look and feel better. Your health will improve, no matter how unfit you are at the start. It should take just basic knowledge, some effort, and sufficient determination to change your eating habits and lifestyle.

 

 

 

Healthiest Oils For Sautéing Vegetables

Different cooking methods require different oils. Many oils are very versatile but have dishes that they are better suited to cook than others. Depending on what you are cooking, the healthiest oil to use may vary.

An oil that is good for salad dressings may not be the best oil to sauté with. There are a few factors that dictate which oil you should use for each recipe. These factors include what you are cooking, how you are cooking it, the different kinds of fat in the oil, and the smoke point of the oil. If you use the wrong oil, your meal can be ruined as well as your diet. Here are a couple of guidelines to use when choosing an oil for sautéing.

Kinds of Fat

There are several different kinds of fat present in your foods. Some are good fats, and some not so good. Saturated fats and trans fats can cause your cholesterol to go up as well as cause unhealthy weight gain. Trans fat, in particular, increase your low-density lipoprotein (bad cholesterol) and decrease your high-density lipoprotein (good cholesterol). Other factors may include adverse effects on heart health, the risk of cancer, and obesity. The American Heart Association suggests that you lower your trans-fat intake to less than 7 percent of your caloric intake.

Polyunsaturated and monounsaturated fats have a different effect. They are known to improve cholesterol levels. Monounsaturated fats, in particular, are crucial to pay attention to when cooking. Monounsaturated fat has a high resistance to the oxidation and hydrogenation processes that can occur when cooking in high heat. These are the processes that can turn many oils into trans fats, which is definitely not what you want. Monounsaturated fats don’t have this problem because they are extremely heat resistant. If your oil is low in monounsaturated fats, then it may not be a good idea to sauté with it. However, sautéing does not require as much heat as many other forms of cooking. This can make it a little easier to find an excellent oil to sauté with because the monounsaturated fat content isn’t quite as crucial. Either way, to be safe, I would still recommend using heat resistant oils for cooking any meal.

Smoke Point

The smoke point is also a crucial factor when choosing an oil to cook with. The smoke point is the temperature that oil degrades at. When it gets to that point, the oil will begin to produce toxic properties that you should not consume. This is because oil is becoming more oxidized. When the oil has a higher smoke point, the food cooks more quickly and absorbs less of the oil. This is much better for your health. When sautéing foods, the temperature range is between about 170 to 320-degrees Fahrenheit. However, it is entirely dependent on what you are cooking. This makes choosing a sautéing oil different on a case-by-case basis. If you sauté with an oil that has a lower smoke point then required by the food item, you will lose most of the health benefits that the oil has to offer. In addition to killing the unique taste of the oil. You can tell when you are overcooking an oil by the smoke that will start to rise.

Stir-Frying vs. Sautéing

Sautéing and stir-frying have quite a few similarities. However, sautéing is a faster cook in a small amount of oil and a medium amount of heat. Alternatively, stir-frying requires much more fatand a much higher temperature. With sautéing, all the pieces can be cut to different sizes, while in a stir-fry all of the ingredients all need to be split evenly. They are both pretty high-speed cooking techniques, but a stir-fry requires constant movement of the pot or preferably wok. Stir-frying was named as such because of the continuous stirring required in the method. Sautéing can be used to cook part of a meal with the other pieces using an alternative cooking method. A stir-fry is always stir-fry. This means that all of the ingredients were cooked at the same time, all combined in the same pot. I would highly recommend using a wok for stir-fry to get the best results, but with sautéing  you can use a standard cooking pan.

Tips for Sautéing at Home

Sautéing is a crucial technique to master. With proper sautéing skills, you will have hundreds of different recipes at your disposal. Sauté is a French word that means to jump. The cooking method is called this because you don’t want your food sitting in the pan for too long. When beginning, you should preheat your pan at about 212-degrees Fahrenheit. Once preheated, you can add your oil. If you add the oil to soon it will degrade. If the oil is straight out of the refrigerator, it will lower the heat of the pan considerably, so keep this in mind. You may want to turn the heat up a bit right before adding the oil to prevent the temperature from getting to low. You will know when the oil is ready when it begins to shimmer. Once you add your ingredients, be sure that they don’t start to smoke. If it does smoke, then take the pan off of the heat for a bit. If it burns too much, you may need to start over. Trial and error will help you with cooking times for each item because it can vary. You need to flip the items regularly, preferably with a cooking spoon. Never use a fork, it will cut into the meat, and the essential juices will escape.

5 Healthiest Oils for Sautéing

Extra Virgin Olive Oil

Extra virgin olive oil is much healthier than all of its lower grade siblings. However, it does have a lower smoking point than the other grades at only 325-375-degrees Fahrenheit. Anything over 375-degrees, and it will lose its flavor and health benefits. This makes it unsuitable for many kinds of cooking. Fortunately, it is high enough to sauté with. Extra virgin olive oil is high in monounsaturated fats and full of flavor. It is also a great finisher to drizzle on your finished product.

Safflower Oil

Safflower oil comes from the seeds of safflower and is mostly produced in California. It has an extremely high smoke point at 510-degrees Fahrenheit. This makes the oil very versatile and can be used for several kinds of cooking. Safflower oil is low in saturated fats and high in omega-9 fatty acids. Omega-9 fatty acids are known to improve cholesterol by increasing HDL levels and lowering LDL levels. They also destroy plaque build-up in the arteries, which contributes to heart attacks. Splurge on the cold-pressed safflower oil, and you can’t go wrong.

Peanut Oil

Peanut Oil is also known by the name groundnut oil. It has a light taste to it, which makes it a reliable option for several different dishes. Peanut oil also doesn’t absorb the flavor of the foods cooked in it. This is good because you can sauté a variety of items in it and not worry about the taste carrying over. Its smoke point is high at about 440-degrees Fahrenheit. However, it is high in polyunsaturated fat. This means that it is not very heat resistant, which makes it vulnerable to oxidation. However, this isn’t a big issue when sautéing. Peanut oil has great advantages to heart health, blood flow, and cholesterol. This makes it a healthy option for your sauté.

Sesame Oil

Sesame oil has a low smoke point of 350-degrees Fahrenheit. This makes it an unhealthy choice for high heat cooking. Fortunately, it is high enough to sauté with. You don’t need to use a lot of oil to get the job done. It is cold-pressed, like extra virgin olive oil, so you avoid the chemicals involved in the heat pressing process. Sesame oil is high in antioxidants, helps to lower your blood pressure, and helps in preventing diabetes.

Canola Oil

Canola oil is amongst the most highly regarded oils to sauté with. It has a medium-high smoke point at 400-degrees Fahrenheit, which makes it more than high enough to sauté with. The oil has a neutral flavor and will not overpower any of the ingredients in your dish. Canola oil is low in saturated fats and high in monounsaturated fats. The monounsaturated fat helps to lower harmful cholesterol levels, prevents clogged arteries, and heart disease. They also raise good cholesterol levels, which gets rid of the build-up in the arteries. The monounsaturated fat also makes canola oil very heat resistant and helps to avoid oxidation while cooking.

5 Unhealthiest Oils for Sautéing

Flaxseed Oil

Flaxseed oil does have some health advantages but should be avoided when cooking. Its smoke point is shallow at only 225-degrees Fahrenheit. The low smoke point of flaxseed oil can make it quite harmful when exposed to high heat. If exposed, all of the health advantages that it has will then decline. Flaxseed oil is also very vulnerable to the oxidation process. When using flaxseed oil, I would recommend using it for skin care purposes or as an addition to smoothies.

Hemp Seed Oil

Hemp seed oil has a pretty low smoke point at 330-degrees Fahrenheit. This is enough to sauté with, but that doesn’t mean that you should do it. Hemp seed oil is best when used as an addition to salads or yogurts. I do not recommend using it for cooking at all. If used for cooking, you will lose most of its nutritional value, and it will be vulnerable to the oxidation process. This makes it unhealthy to sauté with.

Soybean Oil

Soybean oil has a very high smoke point of about 450-degrees Fahrenheit. This makes it suitable to sauté with, but I would still recommend against it. Soybean oil is highly refined and goes through the bleaching and deodorizing process. This process butchers the healthiness of the oil. The oil is high in polyunsaturated fat, which makes it vulnerable to oxidation. This makes it a poor choice for cooking. Soybean oil is a prevalent oil in the fast-food industry and has been heavily linked to obesity. Soybean oil is just an extremely unhealthy choice to cook with.

Palm Oil

Palm oil isn’t a healthy option for a sauté. The oil mostly consists of saturated and monounsaturated fats. The high saturated fat content makes it likely to cause harm to your cardiovascular health. This can ruin the health value of your entire meal. Also, for you environmentalists, palm oil production is said to be very harmful to the environment. Palm oils smoke point is about 450-degrees Fahrenheit.

Pumpkin Seed Oil

Seed oils, in general, are risky to cook with. Pumpkin sees oils smoke point is relatively low at about 320-degrees Fahrenheit. This makes it reasonably unstable when heated. Pumpkin seed oil is at its best when it is used in salad dressings or marinades. It also has an intense flavor and can leave an undesired taste to your sauté. Pumpkin seed oil isn’t necessarily unhealthy but isn’t a good choice for cooking.

Closing Thoughts

Practice makes perfect, and it may take a little while for you to perfect your sautéing skills. However, once you do master it, it is excellent for cooking a variety of meats and vegetables. Like always, don’t reuse your oils from meal to meal to avoid oxidation. Also, pay attention to the flavor profile of the oil that you are using. This way, you can prevent different tastes. Now, get to jumping.

 

Healthiest Oils For Stir Frying Your Asian Inspired Cuisine

There are many different cooking methods and even more products that can be used to perform these methods. A popular product to use for cooking is oil. However, you must be careful when using these oils. If you use the wrong oil for a dish; you will not only ruin your meal but your health in the process. Oils are typically used for stir-frying, but you cannot use just any oil. You need to consider the different kinds of fat content and the smoke point of these oils before choosing one to stir-fry with. Stir-frying can be good or bad for you depending on which oil you choose. So, choose wisely. Here are a couple of factors you should consider when picking out oil for your stir-fry.

The Right Fat

There are good fats, and there are bad fats. Saturated fats and trans fats can raise your cholesterol and cause unhealthy weight gain. Trans fat, in particular, increase your low-density lipoprotein (bad cholesterol) and decrease your high-density lipoprotein (good cholesterol). Other factors may include adverse effects on heart health, the risk of cancer, and obesity. The American Heart Association suggests that you lower your trans-fat intake to less than 7 percent of your caloric intake.

Polyunsaturated and monounsaturated fats have a different effect. They are known to improve cholesterol levels. Monounsaturated fats, in particular, are crucial to pay attention to when stir-frying. Monounsaturated fat has high resistance to the oxidation and hydrogenation that occurs when cooking in high temperatures. These are the processes that turn many oils into trans fats. Monosaturated fats don’t have this problem because they are very heat resistant. If your oil is low in monounsaturated fat, then it is not a good idea to stir-fry with it.

Smoke Point

The smoke point is crucial when choosing an oil to stir-fry with. The smoke point is the temperature that the oil breaks down at. At that point, the oil will begin to produce toxic properties that you should not consume. This is because oil is becoming more oxidized. When the oil has a higher smoke point, the food cooks more quickly and absorbs less of the oil. This is much better for your health. When stir-frying foods, the temperature usually is between 350 to 400-degrees Fahrenheit. The oil that you use needs to have a smoke point that is higher than this. If you stir-fry with an oil that has a low smoke point, you will also lose most of the nutrients that the oil has to offer. As well as kill the unique flavor of the oil. You can tell when you are overheating an oil by the fumes that will begin to rise.

Sautéing vs. Stir-Frying

Sautéing and stir-frying are actually somewhat similar. However, sautéing is a quick cook in a small amount of oil and a moderate amount of heat. On the other hand, stir-frying requires much more oil and a much higher level of heat. With sautéing all the ingredients can be cut to various sizes, while in a stir-fry the ingredients all need to be cut to small, even sizes. They are both relatively high-speed cooking methods, but a stir-fry requires constant movement of the wok. It was named stir-fry because of the constant stirring involved in the process. A sauté can be used to cook part of a dish with the other pieces using a different cooking method. A stir-fry is a stir-fry. Meaning all the components of the dish were cooked at the same time and prepared together. I recommend using a wok for stir-fry to get the best results.

Tips for Stir-Frying at Home

A wok is crucial to stir-frying. However, if you don’t have space or money for one then find the biggest stainless-steel skillet you can. The key to stir-frying is to have the space to shake and toss the ingredients throughout the pot. Avoid using butter or margarine; they will burn far too quickly. You cannot have too many components in the wok, taking up all of your stirring space. If you are just beginning in your stir-frying adventures; try cooking each ingredient one at a time. Use a very high heat when stir-frying. Again, this brings up the topic of the oil that you choose. You need an oil that can stand the heat and will not go rancid quickly. Finally, be sure to have your ingredients all cut to an appropriate size. If they are too big, they will not cook properly.

5 Healthiest Oils for Stir-Frying

Canola Oil

Canola oil is one of the most highly recommended oils to stir-fry with. It has a moderately high smoke point at 400-degrees Fahrenheit, which makes it high enough to stir-fry with. The oil has a neutral flavor and will not overpower any of the ingredients in your dish. Canola oil is low in saturated fats and high in monounsaturated fats. The monounsaturated fat helps to lower harmful cholesterol levels, prevents clogged arteries, and heart disease. They also raise good cholesterol levels, which gets rid of the build-up in the arteries. The monounsaturated fat also makes canola oil very heat resistant and helps to avoid oxidation while stir-frying.

Avocado Oil

Avocado oil is very high in monounsaturated and polyunsaturated fats but also has some saturated fats in the mix. This means that it has high heat resistant properties. Its smoke point is very high at 520-degrees Fahrenheit, which means it will hold its nutty flavor quite admirably. If you find a naturally refined avocado oil, then you are good to go. Avocado oil is rich in Oleic Acid, which is a heart-healthy fat. It helps to regulate cholesterol levels and has glutathione, which boost the immune system. It also enhances the absorption of the essential nutrients due to the presence of carotenoids. These factors make avocado oil an excellent choice for stir-frying. However, keep in mind that this oil is quite expensive.

Peanut Oil

Peanut Oil also goes by the name groundnut oil. It has an underwhelming taste, which makes it suitable for a variety of dishes. It also doesn’t absorb the flavor of the foods cooked in it. This is good because you can stir-fry several different items in it and not worry about the taste carrying over between dishes. Its smoke point is relatively high at about 440-degrees Fahrenheit. However, it is high in polyunsaturated fat. This means that it is not as heat resistant as the oils mentioned above, which makes it vulnerable to oxidation. Aside from that, peanut oil boasts benefits to heart health, blood flow, and cholesterol. This makes it a very healthy choice for your stir-fry.

Grapeseed Oil

Grapeseed oil has a high smoke point at 420-degrees Fahrenheit. This makes it suitable for your stir-frying needs. Grapeseed oil is made from the seeds of grapes after it has been pressed. It has a neutral flavor so it will not overpower any of your ingredients, which makes it useful for a variety of dishes. It is high in monounsaturated fats, which helps with the oxidation in high heat. As well as improves cholesterol by lowering LDL (bad) levels and raising HDL (good) levels. Grapeseed oil also contains linoleic acid. Linoleic acid is an essential fatty acid and is not naturally produced in our bodies. Grapeseed oil is a great source for obtaining this fatty acid.

Coconut Oil

Coconut oil is an excellent choice for stir-frying. The monosaturated fat contained in it makes it very heat resistant, and it has a high smoke point at 450-degrees Fahrenheit. Coconut oil also boasts various health benefits such as a boost in good cholesterol, aiding in liver health, boosting energy, losing weight, and it is even great for diabetics. However, you may need to try a few kinds to find the right fit. Coconut oil has been known to leave a bit of a coconut taste to foods cooked with it. This may be a good or bad thing, depending on whether you like coconuts, but the coconut flavor can be a nice touch to a stir-fry dish.

5 Unhealthiest Oils for Stir-Frying

Soybean Oil

Soybean oil has a smoke point of 450-degrees Fahrenheit. This makes it eligible to stir-fry with, but that doesn’t mean you should. Soybean oil is highly refined and goes through the bleaching and deodorizing process, which does not make for healthy oil. Soybean oil is high in polyunsaturated fat, which makes it prone to oxidation. This makes it a poor choice when stir-frying. Remember if you overcook your ingredients in a stir-fry, it is basically ruined. Soybean oil is a popular oil used in fast-food restaurants and has been heavily linked to obesity.

Sesame Oil

I know this one sounds a little off, but sesame oil is not a good choice when stir-frying. Chinese dishes often have sesame flavor in it so one would assume that sesame oil would be great for stir-frying. Unfortunately, that is not the case. Sesame oil has a low smoke point at only 350-degrees Fahrenheit. This makes it unsuitable for high heat cooking. In Chinese dishes, the sesame is normally only used for seasoning, not cooking. Most of the time, it is added afterward. If you use sesame oil for stir-frying, it will burn very rapidly, and your meal will end up tasting bitter. Sesame oil is actually fairly good for your health, but not suitable for stir-frying.

Sunflower Oil

Sunflower oil is generally known as heart-healthy oil, and it has a high smoke point at 450-degrees Fahrenheit if it is refined. However, when used for stir-frying, many of its healthy components are neutralized. This is because it lacks stability in a high-heat situation. As said before this makes it easily oxidative. Unrefined sunflower oil is simply not suitable for stir-frying at all, with a smoke point of only 225-degrees Fahrenheit. Sunflower oil is also amongst the most carcinogenic of all the oils.

Flaxseed Oil

Flaxseed oil does boast some health benefits but should be avoided when cooking. Its smoke point is very low at only 225-degrees Fahrenheit. This is not even close to what is required for stir-frying. The low smoke point of flaxseed oil makes it very harmful when exposed to high temperatures. All of the health benefits that it has will then be diminished. Flaxseed oil is also vulnerable to the oxidation that can occur in high-heat cooking. When using flaxseed oil, I would recommend sticking to skincare or adding it to your smoothies.

Hemp Seed Oil

Hemp seed oil has a low smoke point at 330-degrees Fahrenheit. This already makes it inefficient in stir-frying, which requires at least 350-degrees Fahrenheit. Hemp seed oil is at its best when used as an addition to salads or yogurts and really shouldn’t be used for cooking at all. If used for stir-frying, you will lose all of its nutritional value, and it will be prone to oxidation. Either of these factors, make it unhealthy to stir-fry with.

Closing Thoughts

Stir-frying is a great cooking technique to learn and can be very good for you. It is great for chicken and a variety of vegetables like bell peppers, onions, broccoli, and carrots. Try not to reuse the oils from dish to dish when stir-frying. This will increase the chances of free radicals and trans-fat formulating by oxidation. Now, get yourself a wok and work on your wrist game.

 

Pistachio Oil Benefits

Pistachio Oil Benefits For Your Entire Body

Pistachio nuts rank high among some of the oldest nuts available to mankind. They are mostly used for cooking and some people consider them to be a healthy alternative to carb infested snacks.

Technically, Pistachios are fruits but people prefer to call them nuts especially those who use them for cooking. These edible seeds belong to the Anacardiaceae family which also stems from the genus Pistacia. The pistachio tree takes up to 12 years before it produces its first fruit. Pistachios also fall into the Drupe category with the fruit having a large edible seed in its middle. Unlike other nuts, pistachio nuts are available all year round.

While pistachio nuts have undeniable health benefits, the oil extracted from them have turned out to be a lot more useful. In this post, we will take a look at these benefits and answer important questions related to these miracle nuts.

So is pistachio nut oil good for you? Of course yes! But before we elaborate more on this, let’s take a look at some important facts about pistachio oil that you should know first:

How is Pistachio Nut Oil Made?

Getting pistachio ready for eating is not a difficult task. However, the same cannot be said about extracting oil from it. Before we arrived at a healthy pistachio nut oil, the pistachio nuts have to undergo a rigorous process. In most cases, the oil is extracted using different pressure systems; hydraulic and a screw press. To make sure the process is accurate, the tip of the nuts are usually heated first before they are sent to the extracting press.

After the extraction process, the extracts are then transferred to a centrifuge to separate the oil from solid impurities. The oil obtained from this process is your fresh pistachio nut oil.

Nutritional Facts (Pistachio Nut Oil)

Pistachios have a well-balanced mix of nutrients. For example, a one-ounce serving of pistachios contains all of the following:

  • Fat (90% are healthy)
  • Calories (156)
  • Carbs (8 grams)
  • Phosphorus (14% of the RDI)
  • Vitamin B6 ( 24% of the RDI)
  • Thiamin (16% of the RDI)
  • Manganese (17% of the RDI)
  • Potassium

The fat and calorie content of pistachios are very low and they are equally very healthy.

Health Benefits Of Pistachio Nut Oil

Now that we have laid a foundation on the subject, let’s take a brief look at the health benefits of using pistachio nut oil.

1. Blood Sugar Regulation

When ingested, pistachio nut oil stimulates the pancreas to produce insulin. Once it finds its way into the bloodstream, insulin helps to regulate blood sugar content and enhance general health.

2. For Red Blood Cell Development

One of the major nutritional contents of pistachio nut oil is vitamin B6. It is known for its important role in oxygen distribution during blood circulation. It equally facilitates the development of new cells and maintains the balance between red and white blood cells. This balance boosts body metabolism and helps to fight against diseases.

3. Weight Management

Pistachio nut oil is an excellent choice for people on a diet and. Pistachios with their high proteins, lower calories, low saturated fats, and high unsaturated fat are perfect for healthy weight management.

The Centre For Human Nutrition in California recently released a publication which confirms the weight loss properties inherent in pistachio nuts and oils.

4. Contains Powerful Anti-oxidants

Anti-oxidants play a key role in the maintenance of a healthy body. They slow down the cell-damaging processes that go on in the body and do enough to prevent killer diseases such as cancer.

Fortunately, pistachios contain more antioxidants than most nuts and seeds with only walnuts and pecans containing significantly more. Lutein and zeaxanthin are examples of the antioxidants mostly found in pistachios. They play a vital role in the maintenance of a healthy eye. They also protect the eye from the damaging effects of muscular degeneration and blue light. Other antioxidants contained in pistachios are tocopherols and polyphenols-they help in cancer and heart disease prevention.

5. Aphrodisiac Properties

Pistachio nut oils are believed to have aphrodisiac properties. The oil can be used for aromatherapy which calms the body and produces a pleasant feeling. As a result, it increases the sexual vitality of both men and women and channels more blood to their reproductive organs.

6. Boost Immunity

The presence of Vitamin B6 in pistachio nut oil means that it can boost the body’s immune system. Vitamin B6 facilitates the building of a strong immune system which in turn fight against infections threatening to invade the body.

7. Regulates Diabetes

While we have already established that pistachios can regulate blood sugar, it is important that we also highlight their ability to also control diabetes.

In people who are struggling with diabetes, the anti-oxidants contained in pistachio nut oil reduces glycation- a situation when sugars form bonds with protein and render them useless.

8. Adequate Skin Care

Pistachio and its oil are the perfect antidotes for dry skin. Fatty acids contained in the pistachio nuts or oils are instrumental to the maintenance of healthy skin. The fat also acts as base oil or carrier. This is why pistachio nut oil finds use in some traditional massage therapy routines and aromatherapy.

9. Enhances Digestion

Pistachios contain a decent amount of dietary fibre which promotes smooth digestion of food. A serving of 30 grams or one ounce of pistachios contains at least 3 grams of dietary fibre, which is more than enough to make your digestive system work at optimum levels.

Uses of Pistachio Nut Oil

Apart from the health benefits of using pistachio nut oil, there are other conventional uses of the oil which you will find interesting:

As Gourmet Oil

Pistachio nut oil can be of great use while cooking, unfortunately, it is quite expensive. However, it is used in some French recipes where it’s mixed with lemon used for salad. Chicken recipes are often topped off with a few drops of pistachio nut oil to add an extra flavour to them. In Bakeries, they are added to cookies to give them extra nutty goodness.

To get the very best out of pistachio oil, you need to use it alongside bitter greens.

As Skin Oil

When pistachio oil is added to another Mediterranean base oil (100ml olive oil), it can be used to massage the skin (mostly areas that need conditioning like elbows, ankles, and knees). The nutritional content of the pistachio oil repairs the skin from within.

As hair oil

Pistachio nut oil contains omega fatty acids and a rich base of vitamin E which are both perfect for maintaining healthy hair. Salons often use pistachio oil for hair repair when most synthetic hair products have failed to do so.

The oil can also be used to untangle knot thanks to its rich vitamin E contents. When applied to wet hair that was washed with shampoo, pistachio oil makes sure it remains shiny and full by locking the moisture in. It strengthens the hair shaft and can cut down split ends. What’s more, pistachio oil finds use in hair styling processes. Massage the hair with 5ml of pistachio nut oil first and make sure it gets to the shafts. Then use a hair straightener for styling. This can be done to make the hair wavy or invent a new hairstyle. Pistachio oil can be added to the colouring serum to give the finished hair a unique touch and oil up the hair that may have been dried up by colours.

However, you must be careful when applying pistachio oil as hair oil because they do not have a pleasant smell. The nutty aroma they give off means that your hair could smell like food if you apply too much. So, make sure you go easy on the oil whenever you choose to use it as hair oil.

Pistachio Nut Oil Smoke Point

When oil begins to produce grey-coloured smoke during cooking or heating up, then it has reached its smoke point. This point varies depending on the chemical composition of the oil and the oil type. For pistachio oil, the smoke point is usually close to 250 degrees Fahrenheit. This makes it not a good oil for high heat such as frying or grilling.

Pistachio oil is good for drizzles, dressings or dips such as tomato, feta and basil crackers seasoned with olive oil.

Top Cooking Method For Pistachio Nut Oil

Pistachio nut oil is good for a variety of cooking techniques. Its rich nutritional content means that you can use it in different recipes. Here are a few examples:

1. Dress with it

Pistachio nut oil can be used for food dressing when it is properly mixed with a sweet acid like lemon juice, balsamic vinegar, pomegranate molasses, fruit juice, etc. It particularly dresses fruit salad nicely.

2. Bake with it

Pistachio oil makes a good baking oil and it gives pastries a very nice nutty flavour.

3. Drizzle it

Drizzle pistachio oil over steamed vegetables to give it an enhanced flavour. It also makes vegetables very healthy.

4. Whip it

You can use it to make a rich pistachio mousse. Pistachio nut oil adds a delicate nutty flavour to the recipe.

Pistachio oil is very useful and have