Category: High Cholesterol

How to check manage and lower your cholesterol at home

Can Olive Oil Remove Plaque from Arteries?

oilve oil

One cause of a heart attack or stroke is plaque rupture within a blood vessel called an artery. When a plaque ruptures, platelets rush to the scene and clump together to form a blood clot. Once formed, the blood clot blocks blood flow to the heart or brain, leading to a heart attack or stroke respectively.

One way to lower the risk of heart attack and stroke is to keep plaque from accumulating inside arteries and prevent a rupture of any plaque that’s there. Can olive oil do this? Studies show that people who eat a traditional Mediterranean diet have a lower risk of heart attack and stroke, and some health experts believe the abundance of extra-virgin olive oil they eat is a factor. Why olive oil, and can consuming olive oil prevent or remove plaque build-up inside arteries?

What’s Heart-Healthy in Extra Virgin Olive Oil?

It is rich in heart-healthy monounsaturated fats, a type of fat that experts believe is healthier for the heart. What fewer people realize is extra virgin olive oil is also rich in antioxidants, substances that fight free radicals that damage cells and tissues and cause inflammation. Some of the antioxidants in olive oil include tyrosol, hydroxytyrosol, and oleuropein. These antioxidants may play a role in protecting against cardiovascular disease. In fact, there’s some evidence that components in olive oil can remove plaque inside arteries, thereby lowering the risk of stroke and heart attack.

How might olive oil be protective?

Research shows a diet that contains virgin olive oil enhances the activity of HDL-cholesterol, the “good” cholesterol that helps transport cholesterol from arteries back to the liver so it can’t create plaque. Also, based on research, the antioxidants in extra-virgin olive bind to HDL-cholesterol and protect it, so that it’s better able to do its job. That’s a boon for heart health!

In one study, 296 older people at increased risk of heart disease were assigned to eat one of three diets:

  • A Mediterranean diet supplemented with an ounce of extra virgin olive oil weekly
  • A Mediterranean diet supplemented with an ounce of nuts daily
  • A low-fat diet

 

The study found that subjects who followed the Mediterranean diet had HDL-cholesterol that functioned better to remove plaque, even though their total HDL-cholesterol didn’t go up. Healthier functioning HDL-cholesterol is better able to remove arterial plaque, so less of it builds up and leads to plaque rupture. Whether it can actually reverse already established cardiovascular disease is unclear. It’s more likely that it reduces the build-up of further arterial plaque.


Another way in which extra virgin olive oil may lower the risk of cardiovascular disease is because of its anti-inflammatory effects. In fact, data shows that 3.4 tablespoons of extra virgin olive oil has the anti-inflammatory equivalent of one-tenth of a dose of ibuprofen. Due to its anti-inflammatory benefits, olive oil may lower the risk of other health problems as well, although more research is needed.

Why Extra Virgin Olive Oil is Healthiest?

The antioxidants in olive oil are called phenols and they likely explain many of its health benefits. The quantity of phenols is higher in extra virgin olive oil relative to olive oil since standard olive oil is more refined. Therefore, it’s best to buy unrefined, extra virgin olive oil to maximize its health benefits. Be sure to choose a brand in a dark bottle that blocks light since light can degrade the quality of extra virgin olive oil. Always store olive oil in a cool, dry place.

Do your research before buying. There’s a lot of olive oil fraud out there. Manufacturers dilute genuine extra-virgin olive oil with cheaper oils, like soybean oil, to cut costs. So, you get a less healthy oil that may lack the desired health benefits. The California Olive Oil Council has a certification program that guarantees extra virgin olive oil that contains their seal is legitimate. So, look for a seal of authenticity.

A diet that contains extra virgin olive oil may lower the risk of cardiovascular disease by reigning in inflammation and by improving how HDL-cholesterol functions. Still, research in this area is in its early stages. The best approach is to consume all fats is in moderation, but when you’re choosing a source of fat for cooking or making a salad dressing, olive oil is a heart-healthy option.

References:

Reuters.com. “Researchers find clues to why diet with olive oil is tied lower heart disease risk”

Endocr Metab Immune Disord Drug Targets. 2018;18(1):51-62. doi: 10.2174/1871530317666171116103618.

Arterioscler Thromb Vasc Biol . 2006 May;26(5):995-1001. doi: 10.1161/01.ATV.0000214295.86079.d1. Epub 2006 Feb 16.

Nature. 2005 Sep 1;437(7055):45-6. doi: 10.1038/437045a.

 

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

21 Best Sources of the Good Cholesterol

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

What is HDL Cholesterol?

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

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

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

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

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

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

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

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

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

Be sure to enjoy the drink in moderation.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Matters of Cholesterol

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

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

What is the healthiest Oil for Roasting Vegetables?

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

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

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

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

Good Vs Bad Fat

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


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

Smoke Point

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

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

Taste

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

How to Roast

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

Timetable for Roasting Vegetables

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

5 Healthiest Oils for Roasting Vegetables

Extra Virgin Olive Oil

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

Coconut Oil

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

Canola Oil

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

Grapeseed Oil

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

Safflower Oil

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

5 Unhealthiest Oils for Roasting Vegetables

Soybean Oil

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

Corn Oil

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

Sunflower Oil

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

Flaxseed Oil

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

Hemp Seed Oil

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

Closing Thoughts

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


17 Superfoods that Lower Bad Cholesterol Naturally

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

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

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

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

 

Supplements and Herbs

Here are some supplements and herbs that lower LDL cholesterol:

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

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

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

 

 

 

Healthiest Oils For Stir Frying Your Asian Inspired Cuisine

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

The Right Fat

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

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

Smoke Point

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

Sautéing vs. Stir-Frying

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

Tips for Stir-Frying at Home

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

5 Healthiest Oils for Stir-Frying

Canola Oil

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

Avocado Oil

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

Peanut Oil

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

Grapeseed Oil

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

Coconut Oil

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

5 Unhealthiest Oils for Stir-Frying

Soybean Oil

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

Sesame Oil

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

Sunflower Oil

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

Flaxseed Oil

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

Hemp Seed Oil

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

Closing Thoughts

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

 

How To Check Your Cholesterol At Home

Cholesterol Testing at Home

Cholesterol is a type of lipid or fatty substance in the blood. Too much cholesterol in the body can be a serious issue as this can be deposited within the walls of your blood vessels. In effect, high cholesterol levels that accumulate in time will make it difficult for blood to flow. This condition is called “atherosclerosis,” and can put you at higher risk for heart attack, stroke or other heart-related problems.

Hence, cholesterol testing may be a good idea if you have risk factors for high cholesterol and heart problems such as:

• a family history of heart problems
• history of high cholesterol
• obesity
• being 45 years old and above
• high blood pressure
• diabetes
• kidney disease

To check your cholesterol levels, simple blood tests can be done to measure the different (especially harmful) types of fatty substances in the blood. The following tests can be done in the comfort of your home:

• Cholesterol Home Kit
• Strip vs. electronic
• Total cholesterol kit
• HDL and triglyceride kit

CHOLESTEROL HOME KIT (with strip)

How they work?

There are two basic types of cholesterol home kits. One type is done entirely at home, and the other requires you to mail or ship some parts of the kit. The latter employs a laboratory test for completion. Both types of kit can be purchased from your local pharmacy, medical supplier, or online. Typically, the cholesterol home kit consists of a test kit, lancets to pierce the skin, test strips that change color when a chemical reaction takes place, gauze and bandages. For home test kits that are sent to a lab, included is a collection kit, a pre-paid mailer or shipping labels.

To use, you need to first wash your hands to prevent infection. Next, you need to prick your finger with a lancet, then allow the blood droplet to come in contact with the test strip. The strip will change color after a few minutes. You need to match the final color against the color guide that comes with the kit so you will know the level of cholesterol in your blood.

Are they accurate?

The accuracy of the cholesterol home kit varies depending on factors such as the brand or how accurately you follow the directions for use. In the US, the most accurate cholesterol test kits are generally those that are certified by the Centers for Disease Control and Prevention (CDC). These are referred to as CDC-certified and are considered as precise as the cholesterol test your doctor uses.

Average cost

A cholesterol home kit which can be completed at home can be bought for $15-$25. Kits requiring shipment to complete cost from $25-$50.

Pros

• Effective and convenient – instead of going to a clinic, or your doctor’s office to have your blood sample taken, the home kit can be a good alternative. It can be a convenient way to know your blood cholesterol. Most manufacturers claim that their test kits are up to 95% precise when used correctly
• Fast results- You no longer have to wait for hours or days to get the results, because it will give you results within minutes
• Affordable- cholesterol home kits are typically less expensive than other forms of cholesterol testing

Cons

• Limited information- Most cholesterol home kits only test particular types of cholesterol. This may limit you and your physician from getting a complete insight of your cholesterol status. To know the real score of your body’s cholesterol, you may want to choose a home kit that tests for specific fatty substances. Ask a recommendation from your doctor for the test applicable to your condition.

FDA approved

​There are some cholesterol home kit brands that the food and drug administration (FDA) have approved. But not all cholesterol home kits available at your local pharmacy or online have met the FDA’s stringent standards. To know which home test kits are FDA-approved, you can check out the FDA’s over-the-counter database at their official website.

CHOLESTEROL HOME KIT (with electronic meter)

How do they work?

The newer versions of the cholesterol home kit include an electronic meter, which functions in the same way as a blood glucose meter. After pricking your finger and placing your blood droplet on the test strip that should be attached to the electronic device meter, a small computer inside the device measures the amount of cholesterol in your blood instantly. A cholesterol reading will then display on the monitor.

Are they accurate?

Generally, the accuracy of a cholesterol home kit with an electronic meter can be as accurate as the test results your health care provider provides. This type may also lead to fewer errors that you might make in reading a color change by yourself. However, it is important to understand that the reliability of the electronic meter kit still varies with significant inconsistency.

The accuracy largely depends on factors, including:

• Precision of how you follow instructions- whether you understood and followed instructions properly could be a factor that can affect the accuracy of results.

Consider answering the following questions:

– Was fasting required? Did you comply?
– Were you able to get a good drop of blood on the strip?
– Were you able to read at the right time?
– Are you sure that the test kit was adequately stored and that none of the test strips were past their expiry dates?
• The brand you choose- different brands or manufacturers can mean a significant difference in the quality of the home test kit and the results that you get
• Certified product- whether the kit is approved by the CDC or FDA may be crucial. Consider looking into this when choosing the product you want to buy.

Average cost

Typically, the electronically-metered cholesterol home kit is more expensive than the paper test strip, and on the average can cost between $100 to $150.

PROS

• Availability- Most cholesterol home test kits with electronic meters can be purchased from your local pharmacy, medical supplier, or online retailers.
• Easy to use- All you need is a drop(s) of your blood put into the exact portion of the strip (as per instructions). Your results should be available within minutes, or even seconds.
• Good for monitoring- Electronic cholesterol meters are great alternatives for monitoring your cholesterol levels, especially if you have a history for having high cholesterol.

CONS

• Lacking information- Most kits with electronic meters only measure a particular portion of your cholesterol. This information may be incomplete for analysis by your physician.
• Accuracy- The accuracy of results fluctuate from brand to brand. Other factors to consider include: how precisely you understand and comply with instructions, whether the meter has been properly calibrated, and the quality checks undergone by the product.

FDA approved

Not all electronic meters packaged as cholesterol home kits have been tested and approved by the FDA. There are several ways to check if the FDA has regulated the digital meter kit you are about to purchase. Ask the medical supplier, vendor, or pharmacist selling the test kit. If the home test is not listed in the approved database of FDA, this means that the US government has not determined whether this test is effective, reasonably safe, or substantially the same quality as other legally marketed electronic cholesterol meter-kits.

TOTAL CHOLESTEROL KIT

How they work

Checking your cholesterol levels may be a good idea to get a picture of whether or not your values are outside the recommended safe level. Many cholesterol home test kits measure only total cholesterol. Having this kind of test will give you a rough overview of the overall level of cholesterol in your blood. Total cholesterol is typically measured in mmol/L. This test may be recommended for individuals with:

• age of 45 years and older
• diabetes
• long-term kidney disorder
• heart conditions
• thyroid problems
• family history for the diseases mentioned

Before you collect the blood sample, you should be instructed to wash hands thoroughly, if possible, with warm water for a minimum of 30 seconds, without soap. The best time to take a sample is first thing in the morning before you have used hand moisturizers. You need to follow the instructions of the manufacturer in obtaining the blood sample, and if the test requires being shipped to the laboratory for analysis.

Are they accurate?

Cholesterol levels can naturally differ daily, and may also be influenced by the time of the day the test is done. The accuracy of the test you use is usually reflected on the outside label of the home kit. The reliability of your product may be confirmed if it has been approved by the FDA, and certified by the CDC or other reputable regulating bodies.

Average cost

This test can cost anywhere between $15 to $30. If the home kit needs to be sent to a laboratory, this can cost more–on the average between $70 to $200.

PROS

• Prevention- Doing thorough monitoring such as a total cholesterol test can detect health problems or risks before they become acute. After obtaining your results, your doctor or health provider can give you proper education on your cholesterol levels as well as recommendations for healthy diets and exercises.
• Baseline screening- In today’s era of fast-food chains, cholesterol screening can be beneficial even for young people. Heart-related problems are now pervasive in the younger generations due to high cholesterol diets, lifestyle, and lack of exercise.
• Affordable- Total cholesterol home kits can be the cheapest option for home cholesterol screening.
• Quick results- With home kits for total cholesterol, you can read and interpret results swiftly, in comparison with tests done at the doctor’s clinic or hospital laboratory.

CONS

• Lacks precision- If your total cholesterol result comes out higher than 200mg/dL, you may need to get a second screening. This should depend on your physician’s advice to verify the results. The total cholesterol home kit alone may be too general, lacking the details and precision to get the whole picture of your cholesterol health.
• Insufficient information- the results you obtain from your total cholesterol home kit cannot replace your physician’s advice. If the results are too high, you may be advised to undergo additional tests. These add-on tests typically are more specific. They should check whether your high cholesterol is primarily due to the bad or good types of fatty substances.

FDA approved

Several total cholesterol home test kits are regulated and approved by the FDA. An over-the-counter database is available to check whether the total cholesterol kit you are about to purchase has passed stringent FDA guidelines. This database is found on their website and is an excellent resource to review cholesterol home kits that are FDA-cleared.

HDL & TRIGLYCERIDE KIT

How they work

As with other home kits for cholesterol, this test is quick and convenient to perform. Only a small finger prick using a lancet is required. Your drop of blood is placed on a test strip which changes color and is then ready to be interpreted after the required number of minutes. The strip may also be inserted to a digital meter, and the result will be available in a few minutes.

This type of kit is another alternative that can obtain a more detailed picture of your cholesterol profile or lipid profile. It will provide you information on the following:

• High-density lipoprotein (HDL)- This is your “good” cholesterol. Medical experts think that HDL assists in moving your excess cholesterol from your cells back to the liver, to be eliminated from your body. Hence, higher levels of HDL can be beneficial for your heart.
• Triglycerides- This fatty substance stores energy for the body. In abnormally high amounts, it can increase your risk for heart disease. This often occurs, especially when your good cholesterol is low, and your bad cholesterol is high.
• Low-density lipoprotein (LDL)- The test will not directly measure your levels of LDL, but with the information obtained from the result of the test, it can be calculated. LDL is often called the “bad” cholesterol because it tends to stick to the walls of your arteries and block efficient blood flow. Elevated LDL may increase your risk for heart problems.

Are they accurate?

Results can vary and are not always accurate. However, if you feel that home cholesterol testing is preferable for monitoring your cholesterol, ask your doctor to recommend a reliable HDL and triglyceride home kit.

Average cost

The cost of the HDL and triglyceride cholesterol kit is variable and can range from $50 to over $150. For the type of kit that needs to be sent to a specific laboratory after you perform the test at home, the expense can run from $100 to $250.

PROS

• Quick & easy- The HDL and triglyceride home test kits are available from pharmacies or online. These kits can be a more convenient option than going to the laboratory to have your blood drawn.

CONS

• Reliability- The reliability of this cholesterol home kit would still depend on factors such as the manufacturer, the brand, the expiry of the product, and how precisely you follow instructions to perform the test.

FDA approved

​Not all HDL and triglyceride home kits are FDA approved. To be sure whether the home kit you use is FDA certified, you should log in to their website and check their database for over-the-counter tests. You will be required to input information,including the test name, the manufacturer’s name, and test type.

TAKE-AWAY NOTE

Elevated cholesterol is a common health issue with several risk factors and causes, including unhealthy diets, genetics, being overweight or obese, having a large waist circumference, smoking, lack of exercise, among others. High levels of cholesterol are often manageable and can be treated with lifestyle change or medications.

Monitoring your cholesterol levels at home to maintain optimal health can be done with a variety of cholesterol home tests. This would depend on your preference or the advice of your health provider. It is both convenient and quick. However, these tests should not replace medical advice. If you have risk factors for heart-related problems such as high blood pressure, diabetes, obesity, or heart problems, do consult with your physician for the best cholesterol testing method for you.

 

 

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Is Soybean Oil Bad For You?

Soybean oil is one of the most consumed commercial cooking oil. This is mostly because it is cheap and readily available in local groceries stores. Top manufacturers also prefer to use soybean oil in processed, and packaged foods.

With all of its popularity and frequent use in many fast food stores, soyabean oil continues to divide opinions. Some people believe in the oil’s ability to enhance general body health, and some people don’t.

That you are reading this article right now, is proof that you are probably in search of answers too. So to clear the air and attempt to provide answers to all of the questions that you may have, we will take a look at all that soyabean oil has to offer shortly.

But before we go into of all that, let’s first take a look at some basic characteristics of soyabean oil.

What is Soy-bean Oil?

Like every other seed oil, soyabean oil is pressed from soybean seeds. Though it has a lot of nutritional constituents, soyabean oil is predominantly high in polyunsaturated fats. This means that in 100g of soyabean oil, you are guaranteed to get 58g of polyunsaturated fat (basically, linoleic and linolenic acid).

Linoleic acids or omega-6-fatty acids which make up most parts of polyunsaturated fat found in soy oil, are bad fat that’s easily damaged on exposure to heat. Also, soyabean oil is very low in saturated fat which is probably why most people believe that it is ‘healthy’.

Whether this is true or not, we shall see shortly. In the meantime, let’s examine how soyabean oil is made.

How is Soya Bean made?

While soyabean oil is pressed from soybeans, it is not cold-pressed like other forms of vegetable oil. This is because it is pretty difficult to squeeze oil out of soyabean. As a result, extracting oil out of soybean seeds has to follow all of the processes listed below.

Mechanical Pressing

This process involves the use of heat and pressure to forcefully press oil out of the seeds.

Solvent extraction

After pressing oil out of the soybean, there are chances that small amounts of oil may remain in the seeds. To get them out, a solvent called hexane is used. Afterward, steam and vacuum are used to remove hexane solvent since it is a toxin.

Bleaching

The extracted oil is then bleached to remove inherent impurities that are unwanted in the finished product.

Deodorization

The semi-finished soybean oil still contains some oxidation products which may give it an unpleasant smell. This is why a deodorization stage is greatly required to complete the production process. To accomplish this, a high- temperature (180 to 220-degree Celsius) distillation process is applied.

Note: This extraction process is peculiar to soybean and canola oils that require bleaching and deodorization during their production.

NUTRITIONAL FACTS

For every tablespoon of soybean oil that you take or mix with your cooking, you are guaranteed to get all of the nutritional benefits highlighted below.

  • Fat (13.6g)
  • Saturated fat (2.1g)
  • Monounsaturated fat (3.1g)
  • Polyunsaturated fat (7.9g)
  • Omega-3-fatty (0.9g)
  • Omega-6-fatty (6.9g)
  • Vitamin E (1.11mg)
  • Vitamin K (25.1 mcg)
  • Selenium (6.24mcg)
  • Calories (120Kcal)

If you look at the list above, you will notice that carbohydrate and protein were omitted. Well, this is because soybeans contain 0g of both.

Now that we have some basic information about soybean oil, let’s answer the big question you have been waiting to get answers to.

Is soybean oil bad for you?

Well, to answer this question, we’ll examine some health effects of consuming Soybean oil and we’ll take things up from there.

SOYBEANS-HEALTH CONSIDERATIONS

1. Soybean oil contains polyunsaturated fat that’s easily oxidated

Unlike fully stable saturated fat, polyunsaturated fats are more prone to oxidation. This is because their molecular structure contains too many double bond gaps which exposes its carbon atoms. So instead of linking to another hydrogen atom upon exposure to heat, the carbon atom forms two more links with other carbon atoms.

As a result, polyunsaturated fats contained in soybean oil have very poor oxidative stability when compared to other forms of vegetable oils like avocado oil, butter, and extra virgin olive oil. In the presence of high temperature, polyunsaturated fats oxidize to form complex compounds that may hurt your health.

For example, a study has shown that heating soybean at a high temperature of 185 degrees celsius or more can trigger the production of 4-hydroxy-2-trans-nonenal (HNE) which is known to have mutagenic and cytotoxic effects.

A rat study has also shown that consuming re-heated soybean oil has caused rats to develop vascular inflammation and high blood pressure.

While it can be argued that what applies to rats may not apply to humans, the deductions from the studies cannot be swept aside just like that. Yes, we may take solace in the fact that we don’t re-heat oil in our homes, but can we say the same about fast food stores? Chances are that they will use vegetable oil over and over again.

So it may be safe to say that polyunsaturated fat-rich soybean oil is not as heat-stable as other cooking oil.

2. Soybean Oil May Contribute To Obesity

Most people are always looking to shed off some weight whether it is for cosmetic or health reasons. Some individuals even go out of their way to take on diet routines that are sometimes very difficult to keep up with.

Which is why you need to know that your everyday consumption soybean oil could be contributing to your weight gain without you knowing. Some studies claim that soybean oil is more obesogenic than fructose and even coconut oil. So it is quite clear why most fast foods trigger weight gain.

If you are currently looking to cut down weight, then you are better off removing soybean oil from your diet.

3. Soybean triggers inflammation

Taking a close look at the nutritional information of soybean oil, its clear to see why experts believe it is a pro-inflammatory food.

Severe inflammation is known to contribute to most age-related disease. Eating anti-inflammatory foods is one of the best ways to avoid these diseases or prevent them from getting worse.

Polyunsaturated fat is one of the major components of soybean oil, which is closely followed by omega-6-fatty acids. A diet rich in this type of fat can increase your risk of inflammation and other associated diseases.

4. Soybean Oil is bad for the heart

Soybean oil tends to oxidize pretty rapidly and this poses a risk for the heart. Also, high omega-6-fatty acid content in your diet is bad for your cardiovascular system.

So if we add both situations together, it is clear to see that taking too much soybean oil is detrimental to your heart.

5. Soybean makes diabetes worse

According to the study on the health effect of consuming polyunsaturated fat, “a diet high in soy-bean is detrimental to the body’s metabolic health”. As a result, insulin resistance and glucose intolerance can be made even worse by consuming soybean oil consistently. This makes soybean pro-diabetes and diabetogenic.

In general, if you are diabetic or pre-diabetic, it will makes a lot of sense to remove soybean oil from your diet.

6. Immune Toxicity

Experts believe that soybean is likely to have negative effects on the immune system.

In one research, participants were given soybean oil and olive oil for two weeks consecutively. After the observation period, their neutrophile and lymphocyte levels were tested.

It was discovered that those who took only soybean oil appeared to have lower neutrophile and lymphocytes levels. This means that they ended up with a poorer immune system than they started with. Immune cells are meant to fight against disease and your body will be in danger if they are depleted.

Soybean Oil Smoke Point

The smoke point is a fixed temperature at which oil breaks down and burns. This goes on to give food an unpleasant taste and generally makes it inedible. At the smoke point, oils give off free radicals that are harmful to the body.

Every cooking oil has a specific smoke point range, and soybean oil has a pretty high one. Your cooking soybean oil has a smoke point oabout 450 degree Farhenheit hence it is perfect for drying frying routines.

Uses Of Soybean Oil

Cooking

Soybean oil is mostly used for cooking purposes. They are so popular that it is safe to assume that almost all fast food stores make use of soybean oil because it is cheap and readily available. Some people also use soybean oil as a flavor enhancer and they argue that this is the best use of the oil.

As Biodiesel

Large volumes of soybean oil are sold as raw materials for the production of biodiesel.

Final Verdict

While soybean oil will continue to find relevance in most parts of the society, from the details of this post is pretty obvious that it poses a high health risk.

So is soybean bad for you? Based on scientific evidence, yes it bad for you. However, reduced and occasional usage of the oil may not be as bad.

Pistachio Oil Benefits

Pistachio Oil Benefits For Your Entire Body

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

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

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

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

How is Pistachio Nut Oil Made?

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

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

Nutritional Facts (Pistachio Nut Oil)

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

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

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

Health Benefits Of Pistachio Nut Oil

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

1. Blood Sugar Regulation

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

2. For Red Blood Cell Development

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

3. Weight Management

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

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

4. Contains Powerful Anti-oxidants

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

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

5. Aphrodisiac Properties

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

6. Boost Immunity

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

7. Regulates Diabetes

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

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

8. Adequate Skin Care

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

9. Enhances Digestion

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

Uses of Pistachio Nut Oil

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

As Gourmet Oil

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

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

As Skin Oil

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

As hair oil

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

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

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

Pistachio Nut Oil Smoke Point

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

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

Top Cooking Method For Pistachio Nut Oil

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

1. Dress with it

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

2. Bake with it

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

3. Drizzle it

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

4. Whip it

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

Pistachio oil is very useful and have

Pecan Oil Benefits For Your Heart Health

Pecan nut, found primarily in Central to South and North America produces a very healthy oil for humans. It has a mild nutty flavor that makes it a very popular ingredient for essential oils and aromatherapy. The low saturated fat content in this oil makes it a healthier alternative for vegetable and mustard oil. This oil is not only suitable for eating but also for using it on your skin.

How is pecan oil made?

Pecan oil manufacturers usually follow two methods to derive the oil from pecan nuts.

  1. From raw pecan nuts

This oil has a light nutty flavor that is ideal for cooking. The shells of the nut are thrown away while the raw nuts go into the processor. There are grinders in the factories that crush the nuts and squeeze them to their maximum extent. This helps to extract the oil that you further use for cooking or dressing on salads. So, when you purchase pecan nut oil, make sure you check the label. It should specify that the oil is for cooking only.

  1. From roasted pecan nuts

Another method for extracting is roasting the nuts instead of crushing them directly. The pecan nuts go through a deep roasting process so that they provide a smoky scent. These oils are ideal when it comes to aromatherapy. Pecan oil is widely used as hair oil because of its ability to treat baldness. That is why the manufacturers deep roast the nuts so that they produce a sweet smell instead of the light fragrance as in the raw versions.

Uses of pecan oil

As already mentioned, pecan nut oil is gaining popularity across the globe because of its widespread uses and benefits.

  • Massage oil
  • Cosmetics
  • Aromatherapy
  • Bio-fuel
  • Dips
  • Cooking
  • Sunless tanning products
  • Salad dressings

Nutritional benefits of pecan nut oil

Pecan nuts have over 19 minerals and vitamins, such as phosphorus, magnesium, calcium, folic acid, potassium, vitamin E, vitamin A, zinc, and many others. Some of the nutritional values of pecan nut oil are given below:

  • Carbohydrate

An ounce of pecan oil contains 1.1 grams of sugar and 2.7 grams of dietary fiber. Every serving has approximately 3.9 grams of carbohydrates, which is nearly 10% of your daily fiber intake.

  • Calories and fat

Pecan nuts are a rich source of unsaturated fats. It has only 30% of polyunsaturated fats and 60% of monounsaturated fats. This oil is also a source of energy as 100 grams of pecan oil can provide 690 calories. Apart from polyunsaturated and monounsaturated fats, pecan oil also has alpha-linolenic acid. If you have an ounce of pecan oil, it will offer 1.7 grams of saturated fat, 11 grams of monounsaturated fat, and the remaining is polyunsaturated fat.

  • Protein

Pecan oil is rich in protein and contains almost 2.6 grams of the nutrient. It is ideal for fulfilling approximately 4.6% of the daily protein requirement of adult males and 5.6% for adult females.

  • Minerals

Pecan contains a handful of essential minerals that keeps your metabolism going. The nut is an excellent source of copper and manganese. An ounce of pecan oil serves almost 66% and 52% of the daily requirements of minerals in women and men, respectively.

  • Vitamins

Pecan oil has gammatocopherol, and high quantities of Vitamin E. Every 100 grams of pecan oil contains 25 grams of gammatocopherol vitamins. Apart from gammatocopherol and Vitamin E, this oil also has a variety of Vitamin B, such as Vitamin B1. In addition to B1, you also get thiamin, which is very helpful for your health.

Pecan oil and fatty acid breakdown

Pecan oil is now considered as a heart-healthy food because it contains monounsaturated fats. With low quantities of saturated fats, this oil keeps your heart free from unhealthy fat.

Only 9.5% of the total fatty acid content in pecan oil has saturated fat. That means it has lower saturated fat than in butter which has 66%, peanut oil with 17%, and olive oil with 13.5%. Since pecan oil doesn’t have any additional additives, it is lighter than all the other cooking oils. This balance among all the types of fatty acids helps to reduce bad cholesterol from your body quickly. Plus, it keeps the heart safe from all the possible diseases like cardiac arrests and strokes.

Health benefits of pecan nut oil

Pecan nut oil contains a wide range of minerals, vitamins, antioxidants, and nutrients that make it a healthier alternative over other oils. Some of its health benefits are as follows:

  1. Digestive health

Pecan nuts contain fiber that facilitates regular bowel movements and promotes colon health. You will notice better digestion once you start adding pecan oil in your daily diet. It improves the colon’s functions and efficiency because it quickly cleans the gastrointestinal system. Apart from reducing stomach problems like constipation, it also eliminates the risks of colon cancer, hemorrhoids, and colitis.

  1. Cardiovascular health

The rich fiber in pecan oil boosts your heart health to a great extent, thereby reducing the chances of coronary heart diseases. It contains phenolic antioxidants and oleic acid along with monounsaturated fats that are essential to keep your heart healthy. Once you start using pecan nut oil, it will prevent various heart diseases by inhibiting some of the unwanted oxidation of different blood lipids.

  1. Lesser chances of breast cancer

One of the reasons why thousands of doctors are recommending pecan nut oil to women is it helps to reduce breast cancer. It contains oleic acid. This is a type of fatty acid that helps to reduce the chances of breast cancer. The oleic acid in pecan oil increases the proliferation and migration of breast cancer cells so that they don’t promote the growth of these harmful cells.

  1. Helps to lose weight

Many dieticians and fitness trainers recommend olive oil to obese patients, but pecan oil is far more effective. Research shows that adding pecan oil to your regular diet produces surprising results by slimming the person down. Pecan oil increases your body’s metabolism and satiety so that the accumulated fat and calories break down to produce energy, thus reducing your overall weight.

  1. Improves your immune system

Pecans have a high percentage of manganese, which is one of the most efficient antioxidants around. This is a very useful trace mineral that not only improves your immune system but also keeps free-radicals away by protecting your nerve cells. Most importantly, consuming pecan oil is essential for brain functioning and nerve conduction.

  1. Prevents skin problems

In addition to keep the inside of your body healthy, pecan oil also cares for your outside body. That is why you should not only consume pecan oil but also use it on your skin. Once you start applying pecan oil on your skin, it will keep sudden breakouts, excess oil, and dullness away. Your skin contains a lot of toxins that you may not be aware of. That often deteriorates your appearance, especially when you see black spots and fine lines.

Applying pecan oil on your skin will help keep it soft and supple. It eliminates the waste and toxins from your body, which brings back the glow and beauty of your skin.

  1. Anti-aging solution

One of the essential antioxidants present in pecan oil is ellagic acid. Apart from that, it also has Vitamin E and Vitamin, both of which are crucial to keep your skin soft and smooth. These antioxidants eliminate free radicals that usually bring about aging skin. Many people suffer from premature skin aging. They notice fine lines and wrinkles on their face, especially below their eyes and on the cheeks. The triangular action of Vitamin A, E, and ellagic acid fight the free radicals to keep your skin free from wrinkles and fine lines.

  1. Provides a clear complexion

Pecan oil also contains zinc that is responsible for maintaining your overall skin health. Zinc guards your skin against various types of infections. In addition to zinc, Vitamin A also works on your skin to deliver a clean and clear complexion.

  1. Stimulates hair growth

L-arginine, one of the best amino acids, present in pecan oil, can prevent male baldness. Many men are concerned about their untimely hair loss, leading to patchy hair and baldness in several parts. Like women, they are also worried about their appearance. But, using pecan nut oil topically can improve the blood flow to the hair roots thus prevent hair loss

With so many benefits of pecan nut oil, its increasing popularity shouldn’t come as a surprise. Although it is slightly expensive, you will find it worth every penny because of the many wonders it offers, both internally and externally.

Healthiest and Best Oils for Salads

There are several uses for the various oils on the market. A common use for these oils is salad dressings or vinaigrettes. Oils can add an excellent flavor to a dressing, and they aren’t overly complicated to make at home. It is like adding mayonnaise to your salad but much healthier. Adding the right oil can add to the nutritional value of your salad. For example, grapeseed, almond, and avocado oils will add an abundance of vitamin e. There are also some oils that you should stay away from when adding to a salad dressing. Such as safflower or cottonseed oil.

You should also pay very close attention to fat content when adding oil to a salad. There are good fats, and there are bad fats. I am sure you’ve heard this before. Saturated fats and trans fats can raise your cholesterol. Trans fat, in particular, increase your low-density lipoprotein (bad cholesterol) and decrease your high-density lipoprotein (good cholesterol). Oils that have more than 4 grams of saturated fat per tablespoon should not be used very often. The American Heart Association suggests that you lower your trans-fat intake to less than 7 percent of your caloric intake. Polyunsaturated and monounsaturated fats have a different effect. They are known to improve cholesterol levels. Other factors may include heart health, risk of cancer, and obesity. What’s the point of eating a salad if you are adding ingredients that are bad for your health? This is why you must be very careful with your oil selection for a vinaigrette dressing.

How to Make Your Own Salad Dressing

A vinaigrette is a dressing made with oil and vinegar. All it requires is vinegar, your choice of oil, salt, pepper, and any additional spices that you would like to flavor the dressing with. It is one-part vinegar and three parts of olive oil; all the spices are added to taste. There is an overview on how to choose the healthiest oil below. As for vinegar, I would recommend wine or rice vinegar. Other options include apple cider vinegar, balsamic vinegar, sherry vinegar, or lemon juice. You are going to need to play with these a bit to find what you like the best, but I would start out with the more straightforward kinds of vinegar before getting too experimental. Oil and vinegar are the only real requirements for making a vinaigrette, but why not add some extra flavor. This is where the salt and pepper come in to play. However, you can also add fresh herbs like basil, cilantro, mint, or thyme; grated cheeses like parmesan, gorgonzola, or feta; sugar, honey, garlic, or ginger. Basically, you can add any flavoring that you like but don’t go too crazy and ruin the vinaigrette.

After you get all of your ingredients together, throw them into a blender. This will force the oil and vinegar to stay together. After that, transfer the vinaigrette to a jar, and you are good to go. You now have your own homemade vinaigrette. You may need to do a little taste testing before adding it to your salad. If the vinaigrette needs adjusting, just add what’s needed and throw it back in the blender. Keep the leftover vinaigrette in a sealed jar and be sure to refrigerate. The dressing has about a three-day shelf-life. So, what are the best oils to use for this vinaigrette?

5 Healthiest Oils for a Salads

Extra Virgin Olive Oil There has been a lot of speculation over the years about the healthiness of olive oil.

However, extra virgin is the highest caliber of olive oil. Extra virgin olive oil is made without heat pressing or any added chemicals. It is great for a vinaigrette because it has a delicate taste and is not overwhelming. It is high in monounsaturated fat, which makes it quite heart healthy. It has high vitamin E and K content, as well as being loaded with antioxidants. It has oleic acid, which is linked to reduced inflammation. This helps to help prevent heart disease, cancer, diabetes, and arthritis.

Avocado Oil

I know it seems like avocado oil is great for everything, and that’s because it basically is. Avocado oil is a healthy cooking option in pretty much any dish you can think of. Avocado oil is derived directly from the avocado, and the cold press version is something you should definitely keep in your cabinet. Avocado oil has low levels of oxidation, high monounsaturated fat levels, proper levels of antioxidants, and the presence of phytosterols. Phytosterols help to lower harmful cholesterol levels. They fight for the same enzymes in your gut as cholesterol, which prevents bad cholesterol from being absorbed. Avocado oil is rich in Oleic Acid, which is a heart-healthy fat. It helps to regulate cholesterol levels and has glutathione, which boost the immune system. It also enhances the absorption of the essential nutrients due to the presence of carotenoids. Avocado oil is such a versatile oil with various health benefits. As long as you like avocados, the oil can do no wrong.

Walnut Oil

Walnut oil is an oil derived from the walnut. The oil adds a very unique flavor to a vinaigrette and boasts some great health benefits. Walnut oil contains a large amount of omega-3 fats, which is one of the good kinds of fat. It is also rich in antioxidants. These two factors contribute to its viability in heart health and the prevention of cancer. Walnuts have also been known to improve brain function. Studies have shown that consistent consumption of walnut oil reduces the likelihood of Alzheimer’s disease. This is also linked to the notable presence of antioxidants in walnut oil. The potassium found in walnut oil has also been known to defend against hair loss, speeding up the process of hair growth. It also has plenty of vitamins such as vitamins B-1, B-2, B-3, and E. However, anybody that is allergic to nuts should stay away from nut oils. You have been warned.

Almond Oil

Almond oil is an oil made from the almond. Almond oil has a mild, nutty flavor that adds a nice twist to a vinaigrette. Almond oil is high in unsaturated fats. This makes it ideal for reducing heart disease and obesity. Mainly, it is high in monounsaturated fat. This type of fat helps to lower high blood pressure. Monounsaturated fat has been known to increase HDL levels, which is the good kind of cholesterol. Almond oil is also said to lower your bad cholesterol, due to its low LDL (low-density lipoproteins). LDL is considered bad cholesterol because it clogs the arteries.

Peanut Oil

Peanut Oil also goes by the name groundnut oil. It has an underwhelming taste, which makes it suitable for a variety of dishes. In a vinaigrette, it goes excellent with a kale or Thai salad. Peanut oil is naturally trans-fat free and low in saturated fats. Like olive oil, it is high in monounsaturated fats. This makes it a very heart-healthy oil. It also has the presence of phytosterols, which help lower harmful cholesterol levels. Peanut oil is also known to increase the blood flow in your body.

5 Unhealthiest Oils for a Salads

Soybean Oil

Soybean oil like canola oil is highly refined and goes through the bleaching and deodorizing process, which does not make for a healthy oil. It is also high in polyunsaturated fat, which makes it prone to oxidation. Soybean oil is a popular oil used in fast-food restaurants and has been heavily linked to obesity. This oil definitely has its place, but it isn’t in your salad.

Corn Oil

Corn oil is also very processed but is high in polyunsaturated fat. It is very high in omega-6 fatty acids, which can ruin the enzymes that help with your immune system and inflammation. Omega-6 fatty acids are not always harmful but must be consumed in perfect balance. Our omega-6 to omega-3 ratio should be about 4 to 1. However, with corn oil, the ratio is about 46 to 1. Corn oil is also made with genetically modified (GMO) corn. While corn oil does have a few health benefits, the cons far outweigh the pros. However, it does have a pretty high smoke point. With that said, it would be better for frying than a vinaigrette.

Safflower Oil

While safflower oil can be used for a vinaigrette; there are so many better options. Safflower oil is made from the safflower. This is a yellow-spiky plant, and the seeds are used to make the oil. Safflower oil is not necessarily an unhealthy oil, but it isn’t great for a vinaigrette. It isn’t very high in omega-3 fatty acids, which is essential. Omega-3 fatty acids help prevent heart disease and bad cholesterol. Safflower oil has been linked to unhealthy weight gain, which is not what you want when consuming salads. Like corn oil, it has a high smoke point and is a good oil to use for frying. However, you can do better for your salad dressing.

Palm Oil

Palm oil isn’t a healthy option when making a vinaigrette. The oil mainly consists of saturated and monounsaturated fats. The high saturated fat content makes it prone to causing harm to your cardiovascular health. This can ruin your entire salad. Also, worth mentioning for you environmentalists, palm oil production is said to be very harmful to the planet. We should all keep this in mind when purchasing a bottle.

Cottonseed Oil

Cottonseed oil is another one of those highly controversial oils. Cottonseeds contain a natural toxin named gossypol. Gossypol has been connected to infertility and liver disease. In order to remove this toxin, it must be refined. Refined oils are not as good for you, and unrefined cottonseed oil is mainly used as a pesticide. Using cottonseed oil for your vinaigrette is basically a loose-loose situation. If you already have a bottle, just get rid of it altogether.

Eating a salad without dressing is nearly unheard of. However, with these tips, you can make your own at home and really make it work for you. Ranch dressing isn’t going to help with your health, but a vinaigrette just might.