9 Low Carb Baking Flours for Diabetics

When you have diabetes, you have to be careful about what you put into your body. This means you’ll need to do a ton of research and endure dietary restrictions to live a long and healthy life.

A good portion of the food you can buy in a restaurant or grab at the supermarket for a quick meal is not diabetes-friendly, especially those made from all-purpose flour. Does that mean you can never enjoy cookies, or bread, or wraps ever again? No.

It is true that all-purpose flour is high in carbs and not suitable for regular consumption for diabetics, but there are alternatives that have a lower Glycemic Index (GI) and are more nutritious than all-purpose flour.

Today, we’re going to take a look at 9 such flours for baking purposes:

1. Almond Flour

Almond flour is a great choice for persons who are allergic to gluten or have chosen to go the vegan or grain-free route. Almonds are low in carbs, and high in protein and Vitamin E whose antioxidant properties help to reduce your risk of cancer and heart disease. It is also rich in Magnesium, a key component in regulating both blood sugar, and blood pressure.

As it relates to the Glycemic Index for Almond Flour, it stands at 0 since it’s made of nuts and can also increase insulin sensitivity . Its carbohydrate content is primarily fiber that plays a huge role in regulating blood sugar and is also good for gut health, so win-win.

It’s easy to replace regular flour with Almond flour in most recipes. Be sure to consider the carb content of everything you add, especially in deserts.

The drawback to almond flour is in its high-fat content and lack of gluten which means you’ll have to use more eggs or baking powder in a recipe to achieve greater consistency. It also goes bad pretty fast so store in an airtight container or in the refrigerator.

Almond flour is easy to find in most supermarkets so getting your hands on some shouldn’t be difficult. Be careful to not get Almond Meal since it’s not the same thing, and is coarser and more suited to coating (substitute for bread crumbs)

2. Soy Flour

Soy flour is also vegan-friendly since it is a plant-based protein. It is high in protein and is a great source of dietary fiber, calcium and Vitamin B.

Soy has a Glycemic Index of 16 which is relatively low and has been linked to reducing blood cholesterol levels and reducing the risk of coronary heart disease.

Since it is gluten-free, you may have to add a rising agent like yeast or baking soda when making bread and binding agents like xanthan gum to compensate for the lack of elasticity and to make it easier to work with.

When making baked goods, use about a third of the amount you would use when using regular flour. It bears a similar consistency to coconut flour, meaning it is dry and absorbs ingredients easily.

Aside from making baked goods, you may also use it to thicken broths and sauces to your liking.

3. Coconut Flour

Coconut flour is vegan-friendly, keto-friendly, gluten-free, kosher and yummy. It is made from what is left over after producing coconut milk and oil and has a soft texture perfect for baking.

Coconut flour is rich in fiber but relatively low in carbs and calories. It has a low Glycemic Index which makes it suitable for diabetics, and also contains healthy fats which help to boost metabolism, lower bad cholesterol boosts heart health. Coconut flour is also great since it decrease blood glucose and cholesterol

Coconut flour is mild in taste so it works well with pretty much any recipe. When using this flour, bear in mind that it absorbs liquid easily, so you may need to add more liquid to keep it moist. It is advised that you use a third of what you would with ordinary flour, as it can make baked goods crumbly and dry.

4. Walnut Flour

Walnut flour is another nut flour with a Glycemic Index of 0 , is vegan-friendly, gluten-free, grain-free and compatible with all low-carb diets.

Walnuts are believed to be the healthiest of nuts and are rich in healthy fats that support heart and muscle health. It is rich in fiber that helps to prevent constipation and regulates blood sugar, along with necessary proteins that help to suppress appetite for diabetics on weight loss regimens and boosts metabolism. You can also look to walnuts for its antioxidant content as it is anti-inflammatory, supports brain function and reduces oxidative stress.

Walnut flour works well as a substitute for all-purpose flour in most baked recipes such as pancakes, cakes, and pastry. It can have a coarse texture, similar to cornmeal, which makes it a great choice for bread and crummy pastry.

5. Ground Flaxseed Flour

Flaxseeds are a superfood. They’re rich in nutrients such as copper, magnesium, manganese, and thiamine which keep blood cholesterol low, promote smooth skin, keeps hair and nails healthy. They also play a role in making red blood cells, regulating blood pressure, metabolizing carbohydrates and regulating blood sugar.

Ground Flaxseed flour has a low Glycemic Index since it contains no carbohydrates that will raise your blood sugar. Its fiber content is not only good for digestive health, but it also helps to reduce blood sugar concentration.

When ground into flour, it has a high concentration of oils and can be used to reduce the number of eggs and fats needed in baked goods. You can mix it with other flours or make it into vegan cookies, cakes, muffins, and other baked goods.

6. Spelt flour

Spelt is a whole grain that humans have used for years. It is similar to wheat but is more nutritious and packed with fiber and protein. It is also high in gluten so if you’re on a gluten-free diet, just skip to the next one.

This flour has a moderate Glycemic Index of about and should be used along with low carb ingredients. Spelt flour is naturally sweet so you should also bear that in mind when making your baked goods.

The beauty about spelt flour is that because it is so close to wheat, it makes bread the way you may have been used to it. However, it is much easier to digest since it is more water-soluble. Transition to other types of bread may be hard when you are newly diagnosed so this is a great stepping stone. You may also use spelt flour to make cookies, pancakes, cakes, and biscuits.

7. Chickpea Flour

Next on our list is another bean that you may be familiar with, chickpeas . You may use in your curries, salads, and soups, but did you know that it’s a great alternative to flour?

Chickpea flour is gluten-free and rich in protein that supports weight loss, boosts metabolism and improves immunity. This flour is also rich in fiber which helps you to maintain an optimal weight, lowers cholesterol and reduces blood sugar. It has a Glycemic Index of 10 .

Chickpea flour is a great alternative for making crusts such as pie crust and pizza crust and is also great for bread, waffles, and muffins. It also makes for a good batter when frying and is good for thickening soups and sauces. Bear in mind that this flour is naturally dense so it may be harder to work into certain recipes.

8. Oat Flour

If you already have oats at home, you can make your own flour with a food processor or blender, but if you don’t want to, that’s fine since you can get it in a supermarket.

Oat flour is a grain flour and is naturally gluten-free. It has a Glycemic Index of 44 which makes it a good choice for diabetes and a good source of protein for vegans.

This flour has all the same nutritional benefits of oatmeal and is a popular ingredient for diabetics since it helps to regulate blood sugar. Oat flour is a great way to make authentic oatmeal cookies and muffins and works well in, bread, waffles, biscuits, pancakes and anything else you can bake.

9. Rye Flour

Rye Flour is extremely popular in Europe and has been used as an alternative to wheat flour for generations. It has a distinct taste that takes a bit of getting used to but it is more popularly used in breads and biscuits.

If you’re on a grain-free diet, then this flour isn’t for you since it is a whole-grain product. It’s not gluten-free either, however, it has less gluten than say barely flour or wheat flour. Depending on how you use it, rye flour has a low to moderate Glycemic Index so use it sparingly and consciously.

When you use this flour, look out for health benefits like boosted metabolism and blood sugar control , hunger suppression and weight loss, along with nutrients such as phosphorus, zinc, magnesium, and iron.

When You Don’t Want To Use Flour At All

Too much of any one thing isn’t good for you, even if it’s nutritious. Here are some alternatives:

Using lettuce to replace burger buns and wraps
Use spiraled vegetables and sprouts instead of pasta
Having sweet potatoes instead of dumplings
Substituting bread for eggs
Making coconut meat cookies instead of using flour
Trying eggplant disks instead of burger buns and sandwich bread
Making pizza with Cauliflower crust
Mushroom burger buns

Final Word

There’s no reason you should miss out on your favorite baked goods. Once you have the right ingredients, swap the flour in your pantry for alternatives like:

And, when you’re tired of flour, swap those out for veggies like lettuce and cauliflower, some eggs, mushrooms, sweet potatoes or coconut meat.

Why You Should Drink More Water

Here is Why You Should Drink More Water

“Thousands have lived without love. Not one without water,” W. H. Auden. Water is the most valuable resource in the world. It is a vital ingredient for the survival of all living organisms. The planet earth is made up of 71 percent water, so if our planet needs it to survive, you better bet that we do as well.

Water is found in lakes, oceans, glaciers, in the ground as soil, and in the air, we breathe. You can even have a great time playing in the water on a hot day. It would seem that there is nothing that water cannot do. Without water, that cup of coffee that you drink to get up in the morning would not exist.

Even if we didn’t need water for hydration, there are various ways that water contributes to society indirectly. Water contributes to the process of making paper out of wood. It is used for electricity and agriculture, which determines the food that is available to us. The world would not run as efficiently as it does without water.

You can live weeks without food but only days without water.

Besides liquid water, you can find water in fruits, vegetables, even dry foods such as bread and cereal. However, to meet your hydration needs, you still need to drink water.

But what about other fluids, do they offer the same benefits? No. And this is because some fluids such as coffee and alcohol can cause dehydration while others are filled with sugar, that when consumed in large quantities on a regular basis can cause other problems.

The Benefits of Drinking Water

While Instagram and Netflix are life essentials to some, water is much more crucial, if you want to live, that is. About 60 percent of the human adult body consists of water. According to H. H. Mitchell, Journal of Biological Chemistry, the heart and brain are made of 73 percent water, the lungs are approximately 83 percent water, the skin is 64 percent water, kidneys and muscles are about 70 percent water, and the bones are 31 percent water. If this much of our body consists of water, then you can see how a shortage could cause some unwanted problems.

Drinking an adequate amount of water provides several benefits. The most obvious one is that it quenches your thirst. But there are other important benefits. Without it, you will likely suffer a variety of health problems that will hinder the quality of your day-to-day life. A few benefits of drinking water are:

• Weight loss – Water before a meal can help you resist the temptation of overeating by giving you a feeling of fullness. Additionally, you will lose weight if you drink it instead of juices and sodas.

• Prevention of kidney damage – The kidney regulates fluids throughout the body. If you do not consume enough water, you run the risk of developing kidney stones. It’s worth noting that kidney stones are excruciating.

• Helps to control blood pressure – High blood pressure contributed to nearly half a million deaths in the United States in 2017. Water helps to maintain blood pressure at a healthy level. Water deficiency causes the blood to become thicker, which increases blood pressure.

• Promotes skin health – Dehydration can lead to the skin becoming more prone to disease as well as premature wrinkling.

• It lubricates the joints – Dehydration weakens the joints and damages its shock-absorbing capabilities. This will likely lead to severe joint pain.

. It keeps you cool- Through the process evaporation, the body uses water to cool you down. This is evident by the sweat your body produces when you get hot.

Can you Drink too Much Water

Water is necessary for your body to perform essential bodily functions. However, it is possible to drink too much water and become overhydrated. Overhydration is not a common occurrence, but it is dangerous. Overhydration may lead to water intoxication, which can be lethal. It happens when there is an imbalance of electrolytes like salt in your body. This will likely result in Hyponatremia.

Salt is a necessity for your body, and if it is overly diluted, your life could be endangered. However, overhydration is typically something that happens to endurance athletes, so the average water drinking person need not be overly concerned with it. Just keep it in mind when running your next ultramarathon. Otherwise, you should consider hydration to be your bridge over troubled water.

How Much Water is Enough?

To determine how much water you should drink in a day, you must first consider factors such as your age, weight, height, gender, as well as how active you are. Your body loses water every day from breathing, perspiration, bowel movements, and urination. You need to drink water to replenish your body’s supply. According to the Food and Nutrition Board at the federal Institute of Medicine, an adult male should consume about 3.7 liters of water a day. That’s about 15 8-ounce glasses. The adult woman is a bit less at 2.7 liters a day, which is about 11, 8-ounce glasses.

Another way to calculate how much water you drink is to drink half you body weight in ounces. However if you sweat a lot due to your job or working out, then you should drink an extra cup.

Here is an example.

Lets say you weigh 200lbs, well half of 200lb in ounces is 100 ounces. This equal 12.5 cups of water.

Here is how to calculate the measurements:

1 cup = 8 ounces = 240ml.

Most people typically get about 20 percent of their water intake from food, but the rest must be consumed through liquids. Water being the most hydrating. An excellent way to tell if you are becoming dehydrated is by the color of your urine. The darker your urine, the more dehydrated you are. Drink until your urine is close to the color of water.

10 Tips for Drinking More Water

1. Use a Straw

Using a straw when drinking water will make it feel like less of a burden. You will drink a lot more with much less effort. You will likely not even realize how much water you drank until afterward. This can be done in standard glasses throughout the day, or you can get a water bottle with a straw, so you can drink on the go. Try to find one with a handle as well, to make it easier to travel with.

2. Alarms

If you have trouble remembering to drink water, then setting an alert will be perfect for you. All cellphones have an alarm and a timer on them. Set your timer for an hour at a time. When it goes off, you know that it is time to drink another glass of water.

3. Get a Good-Looking Water Bottle

Aesthetics are important, especially when you are walking around with something. Getting an aesthetically pleasing water bottle will motivate you to carry it around, possibly to show off to your friends and collogues. It will also catch your attention when sitting on your desk. Whenever you notice it, go ahead and get your drink on. The ounces will add up quickly.

4. Add Fresh Fruit to Your Water

If you are tired of the taste of plain water, then adding fresh fruit to your water can be an excellent way to keep things fresh. It will add a fruity flavor to your water, and you can even eat the fruit afterward. Fruit provides small amounts of water as well, so they will help you to stay hydrated. Don’t overdo it, or you are just eating a fruit bowl, but a few strawberries in your water can be very beneficial.

5. Jug Water Bottles

A jug water bottle can be the perfect way to keep you motivated. There are various sizes available, depending on how much water you wish to consume a day. There are even jug water bottles that have time markers on them, to let you know how much water you should have drunk by each time of the day. If you get the correct size, then after you finish the jug, you are finished for the day. This way, you don’t need to worry about how many glasses you have drunk.

6. Water Tracking App

Smartphones can be used for things other than social media. There are several water tracking apps available that will help you to stay accountable for the water you have consumed that day. If you don’t want to use an app, you can always write it down on paper, but apps are more fun. A similar method you can use is to habit stack. Choose something that you frequently do during the day, such as checking your phone. Every time you do this activity, drink a glass of water.

7. Zero Calorie Drink Mixes

This tip is similar to adding fresh fruit to your water. Purchase some zero-calorie drink mixes such as propel and mix it into your water bottle. This will give your water some flavor, without distorting its health benefits. However, you must pay close attention to the nutrition facts. Some drink mixes will add sugar and calories to your water.

8. Sparkling Water

Sparkling water is a good way to ease into drinking more water. You can alternate between drinking plain water and sparkling water. They also come different flavors and some have minerals.

9. Drink a Cup of Water as Soon as You Wake Up

Waking up with a glass of water is a great way to get your day started right. It is said that this also helps to wake you up in the morning. When you sleep, you are going several hours without hydrating yourself, so replenishing your body first thing in the morning is vital.

10. Drink a cup of Water Before and During Meals

As stated before, if you drink a cup of water before a meal, it will reduce the urge to overeat. Additionally, you should try to refrain from consuming any other liquids while you eat. Drink only water during every meal and save the other beverages for in between. This is a good way to get your cup count up. You should also consider trying to drink a glass of water every time you urinate. This is another way to habit stack. Think of it as replenishing your body of water after expelling

Who Shouldn’t Drink More Water

If you have heart or kidney failure or any medical condition that limits your water intake then don’t follow these hacks and ask your health care provider how much water you can drink.

Water or Fluid Loss in The Body

While you are being mindful about increasing your water intake, you should also pay attention to water losses as well. The fluids you ingest should also come out. In order to maintain adequate fluid levels in your body, you have to replace the losses, especially when it’s a lot.

The three main routes you will lose fluid is by perspiration, defecation or urination. However, if you are sick can lose fluid through vomiting and also through blood loss.

Therefore, if you sweat a lot or have diarrhea then plan on drinking extra water. If you urinate a lot due to alcohol or caffeine or certain medications then you should drink extra water.

Love Sugar? How to Break A Sugar Addiction

Are You Addicted To Sugar?

If you hide your sugar-eating habits, crave sugar or binge on sugary sweets, you probably have a sugar addiction. If you are diabetic or pre diabetic, or overweight then you are probably eating too much sugar.

But you are not alone. Your neighbor probably just as much sugary food as you do. We love sugar. Just think about the amount of donut shops you pass as you go about your business.

Then the latest craze to appeal to our sweet tooth is cupcakes. Cupcakes are easy to eat. Who can resist a quite cupcake? Just looking at one lights up your brain.

Next we have to visit the grocery store. This is the worse place to go if you are really hungry. There is temptation all around you.

To step up their game and to entice you while you shop, the grocery stores also have a whole section dedicated to freshly baked pastries and sweet treats. This section is almost the same size as the produce section. How can you resist the smell of freshly baked muffin?

This Your Brain On Sugar

Of all the food you eat, the sugary ones digest the quickest, hit your blood stream and hit your brain the quickest. In fact, if your blood sugar drops to a very low number you can start to get irritable, confuse or even angry. The quickest way to reverse this is to drink something sugary.

Like cocaine and other illicit drugs, sugar affects our brain and make us feel good. Sugar does something to our brain that no amount fat nor protien can.

Virtually no one binges on apples and oranges, hides a hummus-eating habit or sneaks to the kitchen to get their fix of green beans, yet all of these are common behaviors for anyone feeding a sugar addiction.

In fact, sugar obsession is laughed and joked about even though the body may literally be starved of proper nutrients with excessive sugar consumption cited as a contributor to a barrage of health issues including hypertension, heart disease, liver disease, dementia, type 2 diabetes and obesity. In addition, sugar is thought to feed cancer and accelerate the aging process. Too much sugar may also cause depression, anxiety, insomnia, fatigue and mood swings while amplifying pain and inflammation.

Why Do We Love Sugar?

Sugar enhances the flavor of anything. The sweeter the better.It’s the nation’s love of sugar. The once expensive luxury item now sweetens food by the spoonful whether in homemade or processed and packaged foods. However, to the nation’s benefit, the Food and Drug Administration (FDA) now requires “Nutrition Facts” labels to include a line for “Total Sugars” with the American Heart Association (AHA) setting helpful guidelines regarding daily sugar intake (six teaspoons or 25 grams for women and nine teaspoons or 38 grams for men).

So, how much sugar is hiding in the snacks and beverages you consume? While you probably expect a can of cola to contain nine teaspoons of sugar, it might be surprising to learn a canned energy drink contains anywhere from five to 13 teaspoons, depending on serving size. One blueberry muffin contains up to nine teaspoons of sugar and a slice of birthday cake with frosting contains a whopping 14 teaspoons.

It’s easy to see how a typical daily diet could far exceed healthy sugar levels. All of the food and beverage items mentioned above share a high sugar content that sits right at or grossly above the threshold set for recommended daily sugar intake, and that’s for beverage and snack items alone.

How To Start Tracking Sugar Intake

It’s time to strike back and wean your taste buds off sugar. Begin by increasing your awareness of the sugar content in foods you regularly choose. Read product labels and nutrition facts with an overall goal to reduce the amount of sugar you allow in your daily diet.

You might be surprised of the sugar content of some of your favorite food. But you can’t know what’s in the food without reading the label. The best way to know exactly what you eat is by eating on one ingredient food and preparing it yourself. But let’s keep it real, even on a good day we will eat something processed.

That being said you should read food labels. Examine the ingredients and nutrition facts. The most important thing to know is that the substance that makes up the majority of the food is listed first.

The first few ingredients on the

Fight sugar cravings by eating nutritious, healthy foods that fuel your body with quality nutrients instead of empty sugar calories. While white sugar contains zero nutrients, fresh fruits and vegetables are a beneficial source of natural sugar and fiber and are packed with essential vitamins and minerals.

How to Start You Sugar Detox Journey

Defend yourself against temptation – don’t bring sugary sweets home and stock your kitchen with healthy alternatives. Rather than reaching for a cookie or candy bar, snack on plain yogurt topped with fresh fruit. Add a dash of flavor to your food with cinnamon, nutmeg and vanilla extract. Mix up a healthy snack of quick oats, a dollop of peanut butter, unsweetened cocoa and a drizzle of honey or sip on a soothing cup of licorice or mint tea.

Be mindful of what you allow in your daily diet even when you’re on the go. Carry healthy snacks and meals with you. Veggie wraps, salads, fruit kebabs and sweet potatoes drizzled with coconut oil are all packable, healthy choices.

Conclusion

Kicking your sugar addiction is a reachable goal which requires awareness, extra effort, creativity and determination on your part. Consciously change your food choices as your taste buds conform to non-sugary foods and you leave your cravings for sweet-imbibed, unhealthy foods in the past.

Low Blood Pressure Diet Plan: DASH Diet Explain

Lower Your Blood Pressure and Improve Your Health with the DASH Diet

If you have high blood pressure, you should consider getting on the DASH diet, especially if you want to lower it without drugs. DASH, or Dietary Approaches to Stop Hypertension, was designed to lower and even prevent high blood pressure by the National Institute of Health. It also improves overall health and encourages weight loss.

What to Eat on the DASH Diet

The DASH diet doesn’t require you to give up any of your favorite foods, even if they are sugary, fatty, or salty. Instead, it simply incorporates normal foods in proportions that maximize your health, making it easy to stick with the diet.

If you eat an average 2,000 calories a day, you can make any meals you like according to the following guidelines.

Have between 6 and 8 servings of grain each day. 1 serving is 1/2 cup of pasta or rice, 1 ounce of cereal, or 1 piece of bread. Whole grain bread, brown rice, and whole wheat pasta should be preferred. Try to avoid butter as a topping.

Eat 4 or 5 servings of vegetables each day. 1 serving is 1/2 cup of chopped vegetables or 1 cup of leafy vegetables. Use fresh or frozen instead of canned.

You should also eat 4 or 5 servings of fruit a day. 1 serving is about a single medium sized piece of fruit, or 1/2 cup of chopped fruit.

You can have 2 or 3 servings of dairy each day. 1 serving is 1 cup of milk or yogurt or 1 1/2 ounces of cheese.

You can have up to 6 servings of meat each day. 1 serving is 1 ounce. Poultry, lean red meat, and fish should be preferred.

Eat no more than 2 or 3 servings of fats or oils each day.

You can also have 4 or 5 servings or nuts and legumes per week. 1 serving is 1/3 cup of nuts, 2 tablespoons of nut butter, or 1/2 cup of legumes. Nuts should be preferred, as they contain heart-healthy fats.

Finally, you can have up to 5 servings of sweets each week. 1 serving is 1 tablespoon of sugar, jelly, or candy.

DASH Diet Limits

No matter what you eat, no more than 30 percent of your calories in a day should come from fat. If you are following the diet to prevent heart problems or improve your overall health, you can limit yourself to 2,300 mg of sodium a day, which is about 1 teaspoon of salt. If you are trying to lower high blood pressure, you should limit yourself to 1,500 mg, which is about 2/3 teaspoon of salt.

Weight Loss and the DASH Diet

The DASH diet is not primarily intended for weight loss. However, it is far healthier than the average American diet, and as such can be effective at helping you lose weight.

Tips

Instead of flavoring your food with salt, use sodium-free spices. Buy food with “no salt added” or “sodium free” labels. If you are used to a high sodium diet, don’t try cutting down to the recommended levels all at once. Instead, start cutting back a little at a time, giving your palate the ability to adjust to the new tastes. You can sometimes go out to restaurants, but you should limit your use of condiments, order salad instead of soup, and request low salt dishes.

The Takeaway

Unlike a lot of other diets, the DASH diet won’t leave you feeling hungry, and it won’t leave you pining for your lost favorite foods. It is a diet you can stick with for the long haul, improving your health, lowering your blood pressure, and increasing your fitness. Future you will thank you for it.

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5 Foods That Will Lower Your Blood Pressure

5 Foods That Will Lower Your Blood Pressure

It is estimated that 1 in 3 people suffers from hypertension, a disease which if unmanaged, can lead to strokes and heart attacks. The DASH Diet (Dietary Approaches to Stop Hypertension) is considered to be the most effective diet for blood pressure control. The DASH diet recommends low amounts of saturated fat and salt, and high amounts of nutrients such as magnesium, calcium, fiber, and slow carbohydrates. Here are five of the best foods to eat on the DASH diet:

1.Nuts

Nuts are extremely rich in magnesium, potassium, fiber, healthy fats and antioxidants that can help reduce blood pressure. In fact, the ability of nuts to improve hypertension has been documented over and over again in clinical studies. Nuts can be eaten as a snack, sprinkled on top of oatmeal or cereal, or even as a topping on salads.

2.Citrus fruits

Citrus fruits are an important source of potassium, a mineral important in the DASH diet. They also contain a natural flavonoid called hesperidin, which has been associated with a reduction in blood pressure and risk of heart disease. Hesperidin is so well known to benefit heart and blood vessel health that it is isolated and commercialized as a supplement. To enjoy its benefits naturally, increase your consumption of citrus and citrus juices.

3.Pulses

Pulses such as chickpeas, lentils, and beans, are rich in both potassium and fiber, making them stars of the DASH diet. Pulses were shown to decrease blood pressure in several clinical studies. Pulses are the perfect plant protein source, being easy to cook and easy to incorporate in many meals such as soups, salads, and curries.

4.Oatmeal

Magnesium and fiber, two of the most important nutrients in the DASH diet, are found abundantly in oats. Research shows that eating oats significantly reduces blood pressure in patients with hypertension. For those who don’t like the taste and texture of oatmeal, oats can also be eaten in smoothies, baked goods, or mixed with fruit and nuts and left to soak overnight.

5.Beets

Beets contain potassium and magnesium, minerals important in combating high blood pressure. They are also rich in natural nitrates, which have been shown to also reduce hypertension when converted by the body into nitrites and nitric oxide. Beets are delicious boiled or steamed, or added to a blender and incorporated in hummus or other dips, to which they impart a lovely pink color.

High blood pressure or hypertension is also referred to as “the silent killer” because it is incredibly hard to detect. Millions of people all over the world suffer from high blood pressure, which unmanaged, can lead to heart attack or stroke. A diet rich in potassium, magnesium, calcium, fiber, and slow carbohydrates, also known as the DASH diet, is considered the most efficient way to naturally combat hypertension. Most fruit and vegetables are good for the DASH diet, but superfoods such as citrus, oats, and pulses have been scientifically proven to benefit high blood pressure.

Your Low Salt Diet Plan For High Blood Pressure

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?

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.
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.
Buy sauces, soups, canned food that is labeled to have low levels of sodium,
Rinse all canned foods which contain sodium, regardless if it is veggies, tuna, beans, etc.
Cook your own food and avoid eating already prepared food.
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.
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:

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.
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
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 16^th 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 18^th 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 16^th 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.