What Is The Difference Between Hdl And Ldl Cholesterol
Cholesterol doesnt dissolve in blood. To be transported in the bloodstream, cholesterol is packed into two types of carriers: low-density lipoproteins or high-density lipoproteins . LDL cholesterol, which is sometimes known as bad cholesterol, is necessary in limited quantities , but high LDL cholesterol levels can dramatically increase your risk of a heart attack. Thats because LDL particles can contribute to atherosclerosisor clogged arteries. HDL cholesterolsometimes called good cholesterolhelps clear LDL cholesterol from the arteries.
When doctors measure cholesterol levels, they first look at total cholesterol as a quick way to assess a persons risk. For a more exact guide, they divide the total level by the HDL level. Heart attack risk is minimized by having a lower total cholesterol and a higher proportion of HDL cholesterol. The ratio of total cholesterol to HDL should be less than 4 to 1.
Unfortunately, the average American man has a ratio of 5 to 1. Vegetarians, on the other hand, average about 3 to 1. Smoking and obesity lower HDL vigorous exercise and foods rich in vitamin C may increase it.
Nutritional Value Of Raisin
It greatly helps to eat raisins every day. They also serve as a great laxative owing to its impressive fiber content. Moreover, raisins also keep the bowel movement regular and flush all waste products and toxins out of our system.
They are loaded with all essential nutrients to guarantee exceptionally healthy hair and skin. They also contain vitamin C that helps in maintaining the follicles connective tissue or more commonly known as collagen. Hence, people who are experiencing hair loss are recommended to consume raisins. Moreover, the vitamin E present in raisins fortifies all the cell membranes in our body to prevent any damage due to free radicals.
Like many dried fruits, they are used for getting a quick energy boost. Raisins are high in calories. Every 100 grams serving offers 249 calories. They offer incredible benefits to maintain good health and to support our immunity.
Anyone who is looking to substitute his unhealthy snacks with naturally sweet foods should definitely include raisins in his diet. They are a healthy way to lose weight since raisins serve as a healthy option to replace unhealthy sweets.
Amazing Health And Beauty Benefits Of Black Raisins
- by Bharat Sharma
- May 20, 2021
Black raisin is a popular variety of dried grapes known for its sugary taste and juicy flavor. They are made by drying out black Corinth seedless grapes under the sun or in a dehydrator. They are darker, tangy, and sweet in comparison to other raisins. They are often added to smoothies and desserts as they provide amazing health and beauty benefits due to the presence of essential nutrients like vitamins, minerals, antioxidants, phytonutrients, polyphenols, and dietary fibers, etc.
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Eat Raisins Every Day And Drink Up Raisin Water
According to ayurveda, consuming a handful of raisins daily is good for your liver and can help with conditions such as an enlarged liver or spleen. Or you could soak raisins overnight in water and have the soaked raisins and the raisin water in the morning. This should help improve digestion as well.9
Is Raisin Bran Healthy For You
Is raisin bran cereal healthy? Is raisin bran crunch good for you? These are the questions that most health-conscious people ask. Well, when it comes to the analysis of how healthy raisin bran is, we must look for the ingredients that make this cereal.
Do the added ingredients make this cereal comparable to lucky charm, cocoa puffs, and cinnamon toast crunch. Lets take a look at ingredients to determine the healthiness of raisin bran.
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Skip The Cakes And Pastries
Baked goods may taste good, but they are loaded with sugar and saturated fat that can make triglyceride levels climb. Bake goods and pastries may also contain dangerous trans fats. These types of fats should be avoided in all amounts. Read nutrition labels before you indulge in baked goods. If you strive for weight loss, to reduce high cholesterol, and to modify other factors for cardiovascular disease, limit your consumption of baked goods. Eat high-fiber, whole grain foods instead of baked goods. Just be mindful to stay within the carbohydrate intake limit your doctor has established for you to reach your triglyceride goals.
Make Skin Soft Supple And Radiant
Black raisins maintain our skin health because of their rich nutritious profile.
Vitamin C, vitamin A and other antioxidantal compounds like phytonutrients and polyphenols protect the skin from free radical damage and improve natural skin glow.
Vitamin C enhances the production of collagen, an amino acid that maintains skin elasticity and prevents wrinkles and skin sagging.
Other nutrients like zinc, iron, potassium, magnesium and B vitamins in black raisins nourish our skin and make it soft, supple, and radiant.
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Aids In The Treatment Of Anemia
Black raisins aids in the prevention and treatment of iron-induced anemia.
Iron-induced anemia is a blood disorder mainly caused by the deficiency of iron in the body. It gives rise to symptoms like fatigue, weakness, pale skin, irregular heartbeat, shortness of breath, dizziness, chest pain, and cold hands or feet, etc.
Iron, a vital mineral present in the black raisins increases red blood cells to carry out oxygenated blood to cells and tissues and provides nourishment to them.
This minimizes the risk of anemia.
Vitamin C in the black raisin enhances iron absorption in the body and is beneficial against anemia.
Skincare And Healthy Hair
According to a study, the presence of resveratrol in raisins help in removing toxic cells from the blood and helps in purifying the blood. The skin cells are also prevented from being damaged and help in the prevention of wrinkles and saggy skin.
In addition, raisins help in maintaining shiny hair and prevent hair loss problems, especially conditions like flakiness, scalp itchiness, and dandruff.
Now that we have seen the numerous health benefits of raisins, lets take a look at how they can be added to our diets in the most healthy way
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Best Nuts For Lowering Cholesterol
Disclosure: This post may contain affiliate links. Read my disclaimer for more information.
The scariest thing about having a high cholesterol level is that you dont even know you have it since it does not show any symptoms.
But whats more horrifying is the fact that having a high cholesterol level means you have a higher chance of getting a stroke, a heart attack or developing heart diseases, which is the leading cause of death on the planet, according to the World Health Organization.
In the United States alone, the Centers for Disease Control and Prevention reported that a person would die from heart disease every 37 seconds.
Other disorders that you may get if you have high cholesterol is high blood pressure. Diabetes is also associated with high cholesterol.
While genetic factors do play a crucial role in increasing your risk of having high cholesterol, it is also a result of your unhealthy lifestyle and dietary choices.
The good news is that you can improve your cholesterol levels and maintain them at a healthy range.
Aside from getting yourself tested for cholesterol every four to six years, the CDC recommends getting enough physical activities per week and making healthy food choices.
Findings also showed the role of nuts in decreasing cholesterol.
The question is, what are the best nuts to lower cholesterol?
What Are The Health Benefits Of Raisins
Raisins are dried grapes. Theyre typically reddish-brown, but also come in a golden variety. Traditional raisins are sun-dried and contain no additional preservatives or stabilizers, says Friedman the process of air-drying is responsible for their brown color. Golden raisins, however, are dried in a dehydrator and contain sulfur dioxide as a preservative, making them gold in color.
Both tend to be made from the same type of grape, and both are healthy. For being so small, raisins are a nutrient-dense food. Imagine all of the nutrition from one grape concentrated into one tiny package, she says.
Raisins are a good source of phytonutrients naturally occurring plant compounds that contain antioxidant and antimicrobial properties, adds registered dietitian Brian St. Pierre. They also have some iron and small amounts of other vitamins and minerals, including about 300 mg of potassium for a standard quarter-cup serving. Raisins contain magnesium, which is beneficial for heart health as well as healthy nerve and muscle function, Friedman says. Shrunken grapes also contain about two grams of fiber per serving.
But raisins are also relatively high in calories. A serving has about 130, which can be a lot for a little snack. As dried grapes, they dont contain nearly as much water as regular grapes, so on a per-calorie basis, they are not as filling or satisfying as regular grapes or other fresh fruits, St. Pierre says.
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Raisins Prevents Tooth Decay
Oleanolic acid present in raisins helps in the prevention of tooth decay. They also help in keeping the teeth clean and healthy by removing germs. Raisins also help prevent cavity causing bacteria. Moreover, as raisins are rich in calcium and boron, they help in the prevention of tooth decay as well as help in teeth whitening.
Steer Clear Of Starchy Vegetables
The type and amount of carbohydrates you eat have a direct effect on your triglyceride levels. Starchy vegetables like peas and corn supply ample amounts of carbohydrates per serving. Your body turns excess carbohydrates that are not used for energy into triglycerides. Fill your plate with lower starch veggies that will not increase your triglycerides including cauliflower, mushrooms, and kale. Avoid foods that contain simple sugars like fructose. These increase triglyceride levels.
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How To Buy Good Quality Raisins
It is important that you invest in only quality raisins. Since, they are available from many different brands in all varieties choosing only fresh raisins is essential to reap their benefits. Always buy raisins from a reputed and safe store. If you are buying them online, make sure you check the reviews of the online retailer.
It is always great to buy full-fleshed raisins. Do not buy old stocks that may be affected by sunburn, insects or any other factor that has affected the way they naturally look, smell and taste.
Beans: Healthy Pintos And Garbanzos Stand Out
All types of beans and other legumes pinto, red, white, navy, black, garbanzo, lima, and lentil, for example are excellent sources of soluble fiber. Fiber binds to cholesterol-laden bile salts in the small intestine and promotes their excretion along with waste. When this happens, the liver must use more cholesterol to produce more bile salts, therefore lowering the amount of cholesterol available to make LDL.
Still, results of nutrition surveys published in January 2016 in PLoS One show that awareness of the cholesterol-lowering benefits of beans is low. Eating as little as one half cup of cooked pinto beans per day may lower total cholesterol and LDL cholesterol significantly, noted a study published in the Journal of the American College of Nutrition in June 2007.
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Are Raisins Good For Diabetes
Are raisins good for diabetes?
Eat them alone, in a salad, or peppered over oatmeal, raisins are scrumptious and a healthful way to satisfy your sweet tooth. Yet, people wonder whether it is all right to eat raisins if they have diabetes.
Health researchers recommend that you consume organic food as it promotes a bunch of health benefits.
1. It is devoid of pesticides or harmful chemicals.
2. No scope of water contamination.
3. Higher nutritional value and improved taste.
There lie many misinterpretations about what people with diabetes should and should not eat. A common misconception is that foods that contain sugar, such as fruits, are off-limits.
However, people living with diabetes can include raisins and many other fruits in their diet. Eating raisins can act as a defence against a host of bad health outcomes such as diabetes, cardiovascular disease, as-well-as obesity.
Strengthens Our Immune System
The immune system is the defense mechanism of our body that aids in the prevention and treatment of various microbial infections, diseases, and as well as external wounds and injuries.
Antioxidants like vitamin C, vitamin A, vitamin E, and other antioxidantal compounds like phytonutrients, polyphenols, and flavonoids, etc in black raisins protect our immune cells or the white blood cells from free radical damage and thus strengthens our immune system.
Vitamin C enhances the production of white blood cells, and further strengthens our immunity.
With stronger immunity, our risk of getting a cough, cold, fever, and flu diminishes significantly.
The antimicrobial properties of black raisins protect us from various bacterial, viral, and parasitic infections.
Other nutrients like zinc, potassium, magnesium, iron, and folate, etc in black raisin also contribute to better immune health.
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Study Design And Randomization
The subjects in the study were matched according to sex and body mass, then randomly assigned to 1 of 3 groups: 1) a group that consumed 1 cup raisins/d , 2) a group that increased the amount of steps taken each day , or 3) a group that consumed 1 cup raisins/d and increased the amount of steps taken . The subjects completed a 2 wk washout period, followed by a 6 wk intervention.
About The Buzz: Raisins Significantly Reduce The Risk Of Diabetes And Cardiovascular Disease
Raisins significantly reduce the risk of diabetes and cardiovascular disease?
WHAT THEYRE SAYING
Eating raisins is protective against a host of negative health outcomes including diabetes, cardiovascular disease, and obesity.
WHAT WE KNOW
Made by sun drying seedless grapes, raisins are incredible nutritional powerhouses, packed with health-promoting nutrients. In addition to providing a natural source of potassium, magnesium, and an array of antioxidants, raisins contain no fat, saturated fat, or cholesterol. Raisins also provide a lot of bang for their buck in terms of fiber: a single 1-oz serving contains 3 grams of fiber for only 90 calories, earning this dried fruit the excellent source of dietary fiber rating.* They retain the minerals and most of the phytochemicals and antioxidants of the grape.
WHY IT MATTERS
Research has consistently shown that more fiber equals greater health outcomes. For example, five studies found that individuals who have the highest levels of fruit or fruit fiber have a distinctly lower risk of coronary heart disease than those who ate the smallest amount of fiber. The same holds true for stroke, blood pressure and cholesterol. In fact, raisins even have the potential to lower blood pressure. Antioxidants promote heart health, and raisins rank in the upper quartile of antioxidant activity.
6 Ways to Add Raisins to Your Diet
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Enjoy Some But Not Too Much Fruit
Fruit is part of a healthy diet, but too much fruit may hinder your ability to lower your triglycerides. Fruits contain varying amounts of fructose, a type of monosaccharide found in some foods. People who have high triglycerides should limit their intake of fructose to no more than 50 to 100 grams per day. Excess fructose increases triglycerides. Eat 2 to 3 servings of fruit per day. Dried fruits, like raisins, are high in fructose. Have no more than 2 tablespoons per day. Dates, raisins, figs, and dried apricots are high in fructose.
Health Benefits Of Eating Raisins
Good for digestion: Raisins contain soluble fibre which promotes regular bowel movements. The fibres can help remove toxins and waste products from your system, thereby preventing constipation and keeping your digestive tract healthy.
Prevent acidity: Raisins also contain good levels of various beneficial minerals like iron, potassium, copper, and magnesium, and potassium that may help balance acidity levels in the stomach.
Lower heart disease risk: Raisins are a low-sodium food that has a significant amount of potassium, which is crucial for the normal functioning of the muscles, including heart muscle cells. One study posted to Postgraduate Medicine suggested that eating raisins on a regular basis may help reduce the risk factors for cardiovascular diseases – such as blood pressure rate – when compared to other snacks.
Reduce the risk of cancer: Raisins contain antioxidants that can protect the body from oxidative damage and free radicals. It may be noted that oxidative damage and free radicals contribute to ageing and the growth of tumours.
Protect the eye: The antioxidants in raisins, particularly polyphenols, may help protect the eyes against the free radical activity, which can lead to eye disorders such as muscular degeneration and cataract.
Healthy skin: Raisins are also an excellent source of vitamin C, selenium, and zinc, all of which can help keep your skin young and healthy. These nutrients and antioxidants may help prevent skin damage from ageing cells.
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Can Counteract Damage By Free Radicals
We all know that free radicals can damage your DNA and cells. They have also been implicated in the process of liver injury caused by medicines, alcohol, and excess iron intake.2 Free radicals are not only present in environmental toxins such as pollution, tobacco, and alcohol but are also produced naturally by your body during the process of converting food into energy. So, it may not be possible to avoid them entirely. You can, however, protect yourself from them and even reverse the damage caused by them to some extent with antioxidants and thats where raisins come in.3 Studies show that raisins are a rich source of phenolic antioxidants. In fact, one study even found that raisins have a greater antioxidant capacity than fresh grapes.4