Nuts As Natural Cholesterol Reducers
Nuts are already very popular with us anyway. They taste delicious and are very healthy! When eaten in moderation, nuts such as walnuts, almonds or pistachios can lower cholesterol its important not to eat too many at once and to choose the unsalted version. In order not to exceed your daily requirement of nuts, we would recommend topping your morning porridge with a tasty portion of nuts of your choice. This is not only a tasty start to the day, but also does something good for your body!
Delicious Fruits That Are Known To Help Lower Cholesterol
Jun 19, 2018Carly FraserSave For Later
Today, everyone is more conscious of the need to adopt a healthier lifestyle.;Exercising and eating right not only helps you be healthy, but also helps improve your quality of your life and gives you more energy, improved mental focus, and fewer illnesses.;
Another important health concern is managing your cholesterol.;Cholesterol is divided into good and bad portions.;HDL helps bring cholesterol away from blood vessel walls.;LDL cholesterol often deposits cholesterol into the blood vessels and it is this high LDL thats been shown to be associated with an increased risk of heart disease and stroke.;
Managing your cholesterol helps manage your risk of heart disease and eating right is critical to maintaining this. Fruit is a tasty and easy way to eat correctly, so without further adieu, here are six fruits that have been shown to lower cholesterol.
Cranberries are a wonderfully tart and sweet fruit.;They can be eaten in salads, blended in smoothies, or even juiced!;In fact, cranberry juice is so popular, it is one of the most frequently purchased fruit juice in supermarkets. Cranberry juice is known to have many health benefits,;including helping with urinary tract infections.; Recent studies have also indicated that cranberries are a good fruit to add to your diet when you are;attempting to lower your bad cholesterol.;
Cherries Are Rich In Copper
Some of the benefits of dried cherries are they contain copper which aids in collagen production. Copper keeps your tissues strong and protects you from free radicals that can contribute to tissue damage. Each quarter-cup serving of cherries contains 92 micrograms of copper, making up for 10 percent of your recommended daily intake.
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Cherries Are A Sleep Aid
Studies suggest cherries are a food source of melatonin, a natural hormone used by the body to attain deep and restful sleep. Environmental factors and illnesses can reduce melatonin levels and interrupt healthy sleep patterns. Therefore, consumption of cherries may help provide a good nightâs rest.
How Can You Lower Blood Pressure With Cherries
Q. My doctor says I need blood pressure medication. Im looking for natural alternatives because I already have joint problems for which I take pills. Do you know anything about the efficacy of tart cherries?
A. Scientists report that 60 ml of Montmorency cherry concentrate daily lowers systolic blood pressure in men with early hypertension .; The same dose of Montmorency cherry concentrate also lowered systolic blood pressure in another study . People taking cherry concentrate did not better on cognitive tests, however.
Another reader is curious about the dose to lower blood pressure with cherries:
Q. I am interested in using cherries or cherry juice for blood pressure control, but I have a few questions about dosing. There are three different vendors of concentrated tart cherry juice at my local store. Each advises a different dosing of juice, from 2 tablespoons to 8 oz. of concentrated juice. This is a large difference in dose.
What is the actual dose recommended? Is one dose in the morning enough, or should I be taking it twice a day?
Id like to take dried tart cherries in my morning oatmeal but I cant find anything about an appropriate dose. For years, Ive been adding a few dried cranberries to my oatmeal each morning to make it less boring. Do dried cranberries contain the same active ingredient as dried cherries? If so, what would be the effective dose of cranberries? My BP increases yearly, so I must not be taking enough.
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Chemical Analysis Of Cherries
Total soluble solids were 18.3% of the fresh weight of cherries , and total phenolics comprised 134.4 mg/100 g cherries . Hydroxycinnamates comprised the largest class of phenolics with 72.2 mg/100 g fresh cherries or 53.6% of total phenolics; neochlorogenic acid was the major hydroxycinamate with 67.3 mg/100 g cherries. Anthocyanins were the second highest class of phenolic compounds with 35.6 mg/100 g cherries . These were comprised largely of cyaniding-3-rutinoside and cyaniding-3-glucoside . Procyanidins, mainly catechin and epicatechin , made up 15.8% of the total phenolics. Flavanols, mainly rutin , made up only 4.3% of the total phenolic compounds. Only dehydroascorbic acid, the oxidized form of vitamin C, was detected in the cherries. No HPLC peaks were detected for the reduced form, ascorbic acid.
Benefits For Arthritis Patients
Arthritis is an inflammatory condition of the joints. Osteoarthritis is the most common type of arthritis. The breakdown of cartilage in one or more joints leads to further inflammation, pain, stiffness, and limited range of motion.;There are limited recent clinical trials studying tart cherry juice and its effect on osteoarthritis. We summarize two small randomized, double-blind studies below.
Additional larger studies are needed to confirm the effectiveness of tart cherry juice as a complementary treatment for osteoarthritis.
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Uses In Traditional Medicine
Cherries are known for their warming properties. In traditional Chinese medicine, they are used to build qi, boost blood circulation, improve skin health and relieve exhaustion and fatigue.
They are believed to help build blood, which can benefit health conditions that require cleansing or detoxification. These conditions include diabetes and inflammatory conditions. The cherry is also used to strengthen the spleen, relieve digestive issues like diarrhea, rejuvenate the body and stimulate appetite.
One of the most powerful benefits of cherries is its high antioxidant content. This is recognized by practitioners of traditional medicine and used to help patients with conditions related to inflammation, including gout, arthritis and fibromyalgia.
The melatonin in cherries is also valued for its ability to induce a feeling of calmness and help relieve insomnia, headaches and irritability.
Other Foods And Cholesterol
When it comes to breakfast foods capable of lowering your LDL cholesterol, consider oatmeal, which also contains soluble fiber. According to the Mayo Clinic, one serving of a breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber. Adding fruits like banana or berries will give you even more fiber.
Read more:Nutritional Value of Blueberries and Blackberries
But, soluble fiber isn’t just something to incorporate into breakfast. Kidney beans, Brussels sprouts, apples and pears are also good sources of soluble fiber, according to the Mayo Clinic.
Also be aware of foods that put you at risk for high cholesterol. For instance, a diet that’s high in saturated and trans fats can raise your cholesterol levels, according to the Mayo Clinic. Culprits include red meat, full-fat dairy products and commercially baked cookies and crackers.
In addition, Mayo says that having obesity with a body mass index of 30 or greater, smoking cigarettes and not exercising can also put you at risk for high cholesterol.
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Eat More Plant Sources Of Protein
Excellent plant proteins include beans all beans, like lentils, red beans, pinto beans, and soybeans. Rather than raising blood cholesterol levels, as animal sources of protein do, beans actually help lower cholesterol.
Beans also help reduce blood sugar and insulin levels, and may even lower cancer risk.
Cherries Lower Cholesterol Levels
One study has shown that drinking cherry juice can help lower overall cholesterol levels, including bad cholesterol levels. However, this can have a real impact on health since a reduction of 1% in cholesterol lowers the risk of cardiovascular disease by 2%.
And a high level of bad cholesterol is almost always linked to a high risk of having a heart attack.
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Healthy Fats From Avocados
But now comes the real all-rounder: the avocado! The fat content of almost 30% in the ripe state may seem alarmingly high at first, but this very fat is very healthy! The avocado consists mainly of unsaturated fatty acids, which are good for the body. With its many positive properties, it truly belongs to the superfood category.
Montmorency Tart Cherry Juice Helped Lower Blood Pressure And Ldl ‘bad’ Cholesterol
Research provides new reasons to eat red for American Heart Month
Weber Shandwick Chicago
image:;Study finds Montmorency tart cherry juice helped lower blood pressure and LDL ‘bad’ cholesterol in older adults.view more;
LANSING, Mich. February 11, 2019 – Montmorency tart cherry juice helped lower systolic blood pressure and LDL or “bad” cholesterol in older adults by reducing certain biomarkers of inflammation and oxidative stress in older adults, according to a new study published in Nutrients. Larger and longer follow-up studies are needed to confirm these findings.
In this randomized-controlled clinical trial, 34 men and women between the ages of 65-80 years drank either 8 ounces of Montmorency tart cherry juice or a control beverage twice a day for 12 weeks. At the end of the 12 weeks, participants in the tart cherry group had lower systolic blood pressure and LDL cholesterol, as well as lower levels of certain substances in the blood that indicate inflammation and oxidative stress, including the biomarkers of c-reactive protein and malondialdehyde , compared to the control group.
The participants who drank the 100% tart cherry juice also exhibited increased DNA repair activity of OGG1, or 8-oxoguanine glycosylase.
Cherry Marketing Institute
Chai SC, Davis K, Zhang Z, Zha L, Kirschner KF. Effects of tart cherry juice on biomarkers of inflammation and oxidative stress in older adults. Nutrients. 2019;11.
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Health Benefits Of Cherries
Good news, cherry lovers: The fruit is one the of healthiest foods you can eat.
Its cherry season again! Theyre fresh, plentiful, beautiful, and delicious, but, you may be wonderingare cherries actually that good for you? The answer is yes, 100 times yes! Cherries are not only one of the healthiest fruits, they also rank as one of the most health protective foods overall. One cup, or about 21 cherries, contains less than 100 calories and 15% of your daily vitamin C needs. But here are seven more reasons why this stone fruit is a nutritional all-star, and easy ways to eat more cherries year-round.
Cherry Compounds That Fight Inflammation
Studies performed on cherries and those with inflammation;proved that cherries were just as effective and safer than prescription drugs to fight muscle inflammation, and cherries come with no health risks as medications do. Apparently, certain compounds in cherries protect against inflammation-related diseases ranging from cancer to metabolic syndrome,;diabetes, and even Alzheimers. Theyve even been shown to have a 65 percent lower rate of mortality when a cup is eaten per day!
Cherries also fight oxidative stress that can cause muscle and joint pain. Cherries are also one of the most recommended foods for those with exercise-related muscle pain. Use a few cherries in your post-workout smoothie or use them as a form of a healthy dessert. You can also eat them for breakfast if you wake up sore in the mornings after a hard workout or strenuous day.
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Green Tea Helps Against High Cholesterol Levels
Tea lovers are now pricking up their ears. Green tea contains a lot of antioxidants and is therefore very positive for blood lipid levels. So those who generally like to drink green tea in the morning will be relieved for everyone else the following applies: warm drinks for breakfast promote circulation and let you start the day more pleasantly. So why not give it a try?
Change The Way You Drink Cranberry Juice
Everyone loves that cranberry juice cocktail, but its loaded with sugar and very little natural juices. Find a natural creation with zero added sugar to get those cardiovascular benefits youre searching for.
A study;suggests, if you drink this kind of cranberry juice twice daily, you can raise your HDL cholesterol while lowering the bad LDL cholesterol, all thanks to cranberrys potent antioxidants. It should be noted that cranberries can taste very bitter without all that sugar.
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Does Alcohol Influence Cholesterol Levels
Alcohol is a fixture in our society many people consume at least a small amount almost every day. Although many studies do not attribute any good properties to alcohol in any quantities, the positive effect of moderate amounts of alcohol on the cardiovascular system cannot be denied. But what about cholesterol?
According to long-term studies at the University of Tampere in Finland, alcohol in small amounts leads to a reduction in LDL cholesterol and an increase in HDL cholesterol. In contrast to HDL cholesterol, LDL cholesterol is the bad variety! So should one drink alcohol to balance the level of cholesterol? This question is easy to answer: No. In larger quantities the risks outweigh the benefits. The increase in HDL cholesterol and the associated benefits are also rather marginal. The total cholesterol balance is affected just as much total cholesterol and HDL cholesterol rise to the same extent.
Prevent And Relieve The Symptoms Of Gout
Gout is a fairly common chronic disease that is related to uric acid metabolism and usually manifests as acute monoarthritis of the big toe.
This arthritis is triggered when uric acid builds up in the joints, causing swelling and excruciating pain.
Studies have shown that patients with gout who consumed cherries for only two days had a 35% lower risk of having a gout attack compared to participants who had not eaten cherries.
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Can You Lower Your Blood Pressure With Cherries
Half of the adults in the United States have hypertension. The usual solution is blood pressure medicine and that may be necessary in many cases. But there are many ways to get hypertension under control. Losing weight can make a big difference. Some other natural approaches can also be helpful and have scientific explanations. One reader wants to control blood pressure with cherries.
Cheerios And Cholesterol: Do They Really Help
Posted on July 30, 2013
Previously published on Answers.com.
The Cheerios box touts it can lower cholesterol: sometimes boxes just say Cheerios lowers cholesterol, and sometimes they claim cholesterol can be lowered by as much as 10% in just one month. Regardless of the type of cholesterol-lowering claim, Cheerios boxes also prominently display the American Heart Associations Heart-Check mark;indicating its a heart-healthy food. Is all this just hype or can Cheerios really reduce cholesterol?
What is the AHAs Heart-Check Mark?
Of the red and white icon prominently displayed on Cheerios boxes , the AHA explains, When you spot the American Heart Associations Heart-Check mark, youll instantly know the food has been certified to meet the American Heart Associations guidelines for a heart-healthy food. Its a good first step in creating an overall sensible eating plan.
How Can Cheerios Claim To Reduce Cholesterol?
Do All Cheerios Products Reduce Cholesterol?
According to the Cheerios website, only Original Cheerios and Honey Nut Cheerios have the soluble fiber necessary to help reduce cholesterol.
How Does Cheerios Help Reduce Cholesterol?
How Many Servings of Cheerios Are Necessary?
Not one bowl.; Not two bowls.; But three bowls daily of regular Cheerios are necessary to achieve these cholesterol-lowering results. That is a LOT of Cheerios.
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Cherries Vs Grapes Vs Cranberries
Cherries, grapes and cranberries have similar nutrition profiles and share some health benefits too. Heres a quick breakdown of their similarities and differences:
- Cherries are a fruit of the genus Prunus. There are two types of cherries: sweet cherries and sour cherries.
- Peak season for cherries is in the summer months.
- Cherries are rich in disease-fighting antioxidants, and they are known for their anti-inflammatory effects.
- Cherry nutrition includes a good amount of dietary fiber, vitamin C and potassium.
- The health benefits of cherries include its ability to improve cardiovascular health, relieve inflammatory conditions, reduce pain from inflammation, improve sleep and promote weight loss.
- Grapes are considered part of the berry family, and they belong to the genus Vitaceae.
- The kind of grapes that we eat or use in recipes are called table grapes. There are also wine grapes and raisin grapes.
- Grape season is long; lasting from May to October, with fall the peak season.
- Like cherries, grapes are loaded with phytonutrients and antioxidants, including flavonoids.
- Grapes nutrition also includes micronutrients like vitamin K, vitamin C and copper.
- Because grapes are full of disease-fighting phytonutrients, they can help improve brain function, boost cardiovascular health and relieve inflammatory conditions.
Fruits That Lower Cholesterol: Apples
Eating apples once or twice daily reports many more health benefits than you could imagine. Scientific studies have shown that it is one of the best fruits to lower cholesterol, as well as lowering the bad cholesterol and favoring an increase of the good cholesterol . Not only that, but it exerts a cardio-protective action, maintaining good heart health and acting against free radicals that cause cellular aging in addition to being a great natural diuretic. You see, there are many reasons to include this delicious fruit in your diet and start to see the benefits.
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The Link Between Tomatoes And Low Cholesterol
A 2014 study published in the journal Food and Chemical Toxicology;investigated the effects of dietary tomato juice intake on inflammation, insulin resistance, and high cholesterol, all of which are implicated in metabolic syndrome. Participants who supplemented their diets with tomato juice experienced a significant reduction in inflammation markers such as TNF- and IL-6, as well as an improvement in;endothelial function when compared to the control group. As if that wasn’t astounding enough, a pronounced reduction in LDL, or “bad” cholesterol, and a slight increase in HDL, or “good” cholesterol, occurred in the tomato juice-drinking group.
Another, slightly older study published in the British Journal of Nutrition looked specifically at the effect of tomato product consumption on blood cholesterol levels and LDL oxidation.;When LDL becomes oxidized, it can contribute to the formation of;plaque;on the walls of arteries. Participants consumed either a 3-week no-tomato diet or a 3-week high tomato diet composed of tomato juice and tomato ketchup. At the end of the study, the high tomato diet participants had a 5.9% reduction in total cholesterol and a 12.9% reduction in LDL cholesterol when compared to the no-tomato group.;Another surprising finding was that the lycopene found in the tomatoes reduced the presence of;oxidized LDL.