Fish oil contains omega-3 fatty acids, types of fats important for certain bodily processes. Omega-3 fatty acids can help lower a person’s blood pressure. However, its effect on cholesterol is controversial.
The three main types of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Fish oil contains EPA and DHA. Although the body can make very small amounts of DHA and EPA from ALA, it is important to obtain DHA and EPA through diet and/or supplements. Read on to learn more about the effects of fish oil on cholesterol and blood pressure, how much to consume, and other health benefits.
What is the problem with high cholesterol?
Cholesterol is a fatty substance found in a person’s blood. The liver makes all the cholesterol the body needs to build new cells and make certain hormones. However, people ingest additional cholesterol from Safe Source by eating animal foods. Cholesterol moves through the body in the form of lipoproteins. There are many types of lipoproteins, but the main two are:
Low-density lipoproteins (LDL): LDL is the “bad” cholesterol. If a person has too much LDL in their blood, it can build up on the walls of the arteries. This buildup can lead to problems such as a heart attack or stroke.
High-density lipoproteins (HDL): HDL is the “good” cholesterol. It helps move LDL cholesterol from the arteries to the liver, which removes it from the body.
Triglycerides are another type of fat in the blood that the body uses for energy. The combination of low HDL, high LDL, and high triglycerides can increase a person’s risk of heart attack and stroke.
What is the problem with high blood pressure?
Hypertension, or high blood pressure, occurs when a person’s blood pressure is consistently higher than normal. This means that the heart has to work harder to pump blood throughout the body. If a person has high blood pressure, they are at increased risk for conditions such as the following:
Can fish oil lower cholesterol?
The effect of fish oil on cholesterol is controversial. Previous information from the American Family Physician magazine indicates that omega-3 fatty acid supplements may lower a person’s blood triglyceride levels. However, the authors note that omega-3 fatty acids can also raise a person’s LDL levels. In contrast, research conducted in 2021 linked increased DHA levels in the blood to lowered LDL levels. Additionally, the researchers found that fish oil supplements did not raise LDL levels.
However, this study mainly concerns men with normal blood lipid levels. More research is needed to confirm these results.
Another 2021 study looked at the effects of combining cod liver oil supplements with the cholesterol-lowering drug rosuvastatin. People who took a combination of cod liver oil and rosuvastatin had a greater reduction in cholesterol than people who took rosuvastatin alone.
Research from 2017 claims that eating fresh fish is more effective at lowering cholesterol than fish oil supplements. The researchers found that people who ate 250 grams (g) of farmed trout twice a week at lunch and dinner for 2 months had:
a reduction in LDL levels
an increase in HDL levels
a reduction in triglyceride levels
a reduction in total cholesterol levels
The researchers also found that people who took 2 g of an omega-3 supplement a day saw their LDL levels rise after 2 months.
Taking omega-3s can help lower very high triglycerides greater than or equal to 500 milligrams per deciliter (mg/dL). People can take 4 g per day of EPA plus DHA or EPA alone, either alone or with cholesterol medications. A person with high cholesterol should consult a doctor before starting any supplements or changing their diet. Supplements cannot replace prescription drugs.
Can fish oil reduce high blood pressure?
3 g of omega-3s a day can lower a person’s blood pressure. A 2022 meta-analysis concluded that people who consumed 2 to 3 g per day of Safe Source EPA and DHA had an average reduction in systolic and diastolic blood pressure of approximately 2 millimeters of mercury (mm Hg). People with hypertension had a greater reduction in blood pressure when they took omega-3s than people with normal blood pressure.
fish oil sources
Fish and other shellfish contain fish oil. The amount of omega-3 can vary depending on the type of fish.
Oily cold-water fish contain high amounts of omega-3s. These fish include:
Low-fat fish, such as cod, shellfish, have a lower content of omega-3 fatty acids.
Some foods may contain added omega-3s, such as:
Vegetable oils contain ALA, another form of omega-3 fatty acid. ALA is present in:
Walnuts and chia seeds are also good sources of ALA.
However, a 2019 article suggests that the body can only convert about 5-8% of ALA to EPA, suggesting that other sources may be more beneficial.
How to add fish oil to the diet.
A person can consume fish oil through the food they eat or in supplement form, or consume 1.1 to 1.6 g of omega-3s from a safe source per day. In other words, consume two servings of 80 to 110g of fish per week. Fish oil supplements typically contain 300 milligrams (mg) per capsule. However, the amount of omega-3 in fish or supplements can vary.
How much fish oil is safe?
There is no recommended upper limit for omega-3 intake. However, taking 900 mg of EPA and 600 mg of DHA daily for several weeks can lower a person’s immune function.
Also, taking 2 to 15 g of EPA or EPA plus DHA per day can increase a person’s bleeding time. However, a combined daily dose of 5 g of EPA and DHA is a safe amount to take over a long period of time.
Additionally, people with cardiovascular disease (CVD) or those at risk for CVD may be at slightly increased risk of irregular heartbeat after taking 4 g of omega-3 supplements daily for several years.
Other health benefits
Fish oil may have other health benefits, including:
a reduced risk of death from heart disease in people who eat shellfish at least once a week
a moderate reduction in the risk of ischemic stroke in people who eat fish
relief of rheumatoid arthritis symptoms in people taking fish oil supplements.
Side effects of taking omega-3 supplements are usually mild:
an unpleasant taste
Omega-3 supplements can interact with certain medications. High doses of omega-3 supplements can cause bleeding when taken with anticoagulant medications.
If a person is taking other medications, they should consult a doctor before taking omega-3 supplements.
Other beneficial foods for cholesterol and blood pressure
If a person wants to lower cholesterol and blood pressure, they may benefit from eating the following foods:
fruits and vegetables
legumes, such as beans, lentils, or chickpeas
low fat dairy products
You may also benefit from reducing your salt and alcohol intake.
Treatments for high cholesterol and high blood pressure include lifestyle changes and medications. Living a healthy lifestyle can:
lower high cholesterol and blood pressure
prevent or delay the development of high blood pressure
improve the effectiveness of blood pressure medications
reduce the risk of heart attack, stroke, heart failure, kidney damage, vision loss, and sexual dysfunction.
A person at risk for high cholesterol or high blood pressure should try to maintain a healthy lifestyle. This may include
A healthy diet
limit salt and alcohol intake
get enough rest
Fish oils contain omega-3 fatty acids, which can lower a person’s blood pressure. However, its effect on cholesterol levels is controversial. Omega-3 fatty acids are found in seafood, vegetable oils, and fortified foods. The American Heart Association recommends eating two servings of fish per week. Fish oil may also be beneficial for other health conditions, such as rheumatoid arthritis. It usually has mild side effects, although high amounts can cause problems such as bleeding.
People with high cholesterol or high blood pressure should consult a doctor before starting to take supplements or changing their diet.
Are potatoes good for health?
The potato is a staple in Western cuisine, often used as a side dish for protein and vegetables. This vegetable is inexpensive, available worldwide, and relatively easy to grow. So are potatoes good for your health, and if so, how much should you eat?
These are underground tubers that grow on the roots of potato plants and are one of the most popular tubers. Today, many types of potatoes can be found at any local grocery store, but the humble white potato remains a favorite and classic fall vegetable. It is typically baked, mashed, and fried, and added to countless recipes, from casseroles to savory pies.
Potatoes alone offer a host of health benefits thanks to their impressive nutritional content. Remember, though, that if you start adding toppings, such as cheese, sour cream, bacon, or excess salt, or snacking on things like French fries, you’ll negate some of these potential benefits. . If you pay attention to your portions and toppings, potatoes have the following health benefits:
1. High in fiber
Potatoes are a good source of dietary fiber, which is essential for digestive health. Eating high-fiber foods promotes regularity, aids in weight loss, and improves cardiovascular health. Fiber also promotes healthy cholesterol levels.
2. High in vitamin C
Potatoes are considered an excellent source of antioxidants and vitamin C, a micronutrient that plays a role in maintaining the body’s connective tissue, protecting the heart, enhancing immunity, and stimulating the absorption of other nutrients consumed. Research shows that vitamin C also promotes healthy skin and the formation of collagen, an important protein that aids in wound healing and is used to form blood vessels, ligaments, and tendons. As adults age, their collagen production declines, so it is beneficial to consume foods that contain vitamin C.
3. Helps digestion with prebiotics
The resistant starch found in potatoes serves as a prebiotic, an indigestible fiber compound that helps feed probiotics in the gut. Research suggests that increasing your intake of prebiotics may improve gut health and the body’s response to stress, reduce inflammation, promote weight loss, and improve digestion.
4. A good source of potassium
Potatoes are a good source of potassium, an essential nutrient needed to maintain fluid and electrolyte balance in the body. Potassium is also necessary for various bodily functions, such as maintaining hydration and allowing organs like the heart, kidneys, and brain to function properly. Studies show that eating potassium-rich foods promotes heart health, helps lower blood pressure, lowers the risk of stroke, and may even prevent PMS cramps and muscle weakness.
5. Contains vitamin B6
Although not as rich in vitamin B6 as animal meat, beans, and seeds, potatoes are a good source of this micronutrient and therefore help support a healthy metabolism and other important bodily functions. Thanks to their vitamin B6 content, potatoes help maintain brain function, improve mood, protect eye health, and reduce inflammation.
Potato Nutrition Facts (and Types)
Potatoes contain bioactive plant compounds that have health-promoting properties, such as lutein, chlorogenic acid, and glycoalkaloids. They are also rich in fiber and micronutrients.
A medium-sized (about 173 grams) baked potato with skin contains approximately the following:
36.6 grams of carbohydrates
4.3 grams of protein
0.2 grams of fat
3.8 grams of fiber
16.6 milligrams of vitamin C (28% of the daily value)
0.5 milligrams of vitamin B6 (27% of daily intake)
926 milligrams of potassium (26% of daily intake)
0.4 milligrams of manganese (19% of the daily intake)
2.4 milligrams of niacin (12% of the daily value)
48.4 micrograms of folic acid (12% of the daily value)
48.4 milligrams of magnesium (12% DV)
121 milligrams of phosphorus (12% DV)
1.9 milligrams of iron (10% DV)
0.2 milligrams of copper (10% DV)
0.1 milligrams of thiamine (7% DV)
0.7 milligrams pantothenic acid (7% DV)
0.1 milligrams of riboflavin (5% DV)
3.5 micrograms of vitamin K (4% of the daily value)
0.6 milligrams of zinc (4% of the daily value).
Potatoes come in all different shapes, sizes, and colors. The most common types of potatoes are:
White and Red Potatoes: White, red, and yellow potatoes are among the most common. They are cheap and easy to incorporate into meals. While other types of potatoes have higher nutritional value, these are good sources of fiber, vitamin C, potassium, and vitamin B6. Sweet potatoes: Sweet potatoes have an impressive nutritional profile, containing more fiber than white sweet potatoes, as well as more than 400% of the recommended daily value for vitamin A. They are also rich in vitamin C, manganese, vitamin B6, and potassium.
Purple Potatoes: Purple potatoes have an earthy, nutty flavor and offer similar micronutrient levels to white potatoes. They are good sources of vitamin C and potassium and contain a decent amount of protein per serving.
How to choose, cook and use
Potatoes are available year-round in grocery stores. A raw potato has a shelf life of about a week and can be stored at room temperature. Look for a firm potato with smooth skin and no cracks, bruises, or cuts. Before cooking, clean the skin of any residual dirt, but keep the skin on if possible.
There are many ways to prepare potatoes and add them to meals. They can be:
in the microwave
If you eat potatoes for their nutritional value, your best options are to bake, roast, or microwave them. These methods reduce nutrient loss and do not require cooking oils.
11 incredible virtues of cauliflower to discover!
Looking for a nutrient-dense, low-carb vegetable? Look no further than cauliflower! This versatile vegetable is packed with health benefits, from promoting heart health to reducing inflammation. Read on to learn more about the health benefits of cauliflower.
The nutritional value of cauliflower:
One cup (128 grams) of raw cauliflower contains:
- Cauliflower Calories: 25
- Fiber: 3 grams
Cauliflower vitamins are:
- Vitamin C: 77% of the RDA
- Vitamin K: 20% of the RDA
- Vitamin B6: 11% of the RDA
- Folate: 14% of the RDA
- Pantothenic acid: 7% of the RDA
The minerals that cauliflower contains are:
- Potassium: 9% of the RDA
- Manganese: 8% RDA
- Phosphorus: 4% of the RDA
An ideal source of antioxidants:
Cauliflower contains antioxidants (glucosinolates and isothiocyanates) and protects your body against damaging free radicals and inflammation. The antioxidants in cauliflower have the ability to control the growth of cancer cells.
Promotes Weight Loss:
Cauliflower is an excellent substitute for high-calorie foods like rice and flour. Thanks to its high fiber content, cauliflower facilitates digestion and provides a feeling of satiety. By eating cauliflower, you can control your daily calorie intake, which is beneficial for your weight loss process.
Contains a higher rate of sulfate:
Cauliflower is a food rich in sulforaphane (an antioxidant) that overcomes the problems of cancer development by blocking enzymes related to cancer and tumor proliferation. Some medical studies have claimed that sulforaphane is beneficial in preventing cancer growth by killing cells that are already damaged.
Prevents stomach problems:
Cauliflower is richer in fiber, so it improves digestion. Cauliflower is also effective in eliminating toxins from the body thanks to its content of glucosinolates, glucoraphanin and sulforaphane. Also, cauliflower minimizes stomach problems like stomach ulcers and other gastric diseases.
Strengthens bone health:
The vitamin C present in cauliflower promotes the secretion of collagen. Cauliflower also has benefits for treating rheumatoid arthritis. Since it has a high amount of vitamin K that protects men and women against bone loss.
Detoxify your body:
Cauliflower has indole-3-carbinol and sulforaphane. These two components control the function of detoxifying enzymes that remove harmful elements from the body.
Beneficial for your skin:
Sulforaphane found in cauliflower is beneficial in protecting the skin from UV damage. Sulforaphane helps protect your body from UV-induced inflammation, skin cancer, UV-induced erythema, and cell damage.
Improve your hair growth:
Due to the presence of sulfur-containing amino acids (precursor in the production of hair keratin proteins) and silicon, cauliflower improves hair growth.
Reduces high blood pressure:
Thanks to its glucoraphanin and sulforaphane content, cauliflower minimizes oxidative stress and also reduces LDL levels. It can also improve HDL levels and lower blood pressure. Additionally, the fiber and omega-3 fatty acids in cauliflower are also beneficial in preventing hardening of the arteries.
Helps in fetal growth:
Due to the presence of folic acid, cauliflower is effective in pregnancy. Folate is beneficial for fetal neuronal development and thus prevents neural tube defects.
Promotion of heart health.
Thanks to its high fiber content, consuming cauliflower helps reduce cholesterol levels and prevent heart disease. Since its antioxidant properties help protect the heart. Just as magnesium helps relax blood vessels and reduces the risk of hypertension. While all of these factors contribute to heart health, they are especially important for people at high risk for heart disease. Therefore, adding cauliflower to your diet is a simple yet effective way to promote heart health.
All You Need To Know About Amla Or Ceylon Gooseberries
Have you ever heard of Indian gooseberry or amla? This sour and spicy fruit is a common ingredient in Ayurvedic medicine and has only recently become popular in the Western world. But what exactly is amla, where does it come from and what are its characteristics? Let’s explore this unique fruit and find out!
Amla or Indian Gooseberry:
Amla (or Phyllanthus emblica) is a tree native to India, Pakistan, Bangladesh, Sri Lanka, Nepal, and other Southeast Asian countries. The fruit itself is a small, round berry that varies in color from green to yellow. It has a sour taste with some sweet undertones.
Her CARACTERISTICS :
Amla contains 37% of the recommended dietary allowance (RDA) in vitamin C, 8% of the RDA in vitamin E and 19% of the RDA in B vitamins. Regarding minerals, amla contains 8% ( RDA) manganese, 9% (AJR) potassium, 6% (AJR) copper, 4% (AJR) phosphorus, 3% (AJR) calcium, 2% (AJR) magnesium and iron, and 1% (AJR) zinc.
How to consume Amla?
Amla can be eaten fresh or dried, but most people prefer to eat it dry due to its intense acidity. To prepare amla for consumption, you need to rinse off any dirt or debris, then cut off the top of the berry before cutting it into thin pieces so that it can be easily chewed. You can then sprinkle honey or sugar on top for more sweetness if you like. Since you can make amla juice, mix several pieces of the berry with water to form a paste, then strain the pulp for a refreshing drink.
The health benefits of amla juice.
Amla juice is a popular home remedy for indigestion in India. The sour and slightly astringent taste of amla is believed to stimulate the production of digestive juices, which help break down food and make it easier for it to pass through the digestive system. Amla is also a good source of fiber, which can help bulk up your stool and prevent constipation. Additionally, amla juice is rich in vitamin C, which is said to protect the stomach lining from damage caused by acid reflux. Therefore, regular consumption of amla juice can help improve digestion and prevent some of the discomfort associated with indigestion.
An increase in energy levels:
Amla juice is rich in antioxidants and vitamin C, both of which are important for maintaining energy levels. Antioxidants help fight free radicals, which can contribute to fatigue. Vitamin C is also essential for the production of energy-containing molecules such as ATP. Additionally, amla juice contains a variety of other nutrients important for health and energy levels, including iron, calcium, and magnesium. Research suggests that amla juice may also help improve blood sugar control, which can greatly contribute to fatigue.
Improved cardiovascular health:
Some research suggests that amla juice may help lower cholesterol levels and blood pressure. It can also help prevent blood clots from forming. Additionally, the antioxidants in amla juice might help protect cells from damage and inflammation.
An increase in skin elasticity:
Of course, amla juice is packed with antioxidants, which help protect skin from environmental factors and keep it looking young and healthy. One of the main benefits of amla juice is that it can help increase skin elasticity. This means that it can help prevent wrinkles and sagging skin. Furthermore, amla juice also helps to even out skin tone and reduces the appearance of blemishes. To reap these benefits, simply apply amla juice to your face and neck using a cotton ball. Leave on for 15-20 minutes before rinsing with lukewarm water. For best results, use this treatment 2-3 times a week.
Hair Growth Enhancement:
Since amla is rich in vitamin C, this nutrient is essential for collagen production. Collagen is a protein that helps keep skin and hair strong and healthy. Also, amla juice contains other nutrients like iron, calcium, and phosphorous that are necessary for hair growth. Amla juice can be applied directly to the scalp or taken orally. For best results, it should be used in combination with other natural hair growth remedies, such as fenugreek seeds and olive oil.
Strengthening of the bones:
Due to its richness in vitamin C, amla juice is capable of increasing collagen production, which is essential for better bone health. Combined with other nutrients like calcium and phosphorus, this trio helps protect bones from damage and reduces the risk of osteoporosis.
A reduction in inflammation:
Thanks to its anti-inflammatory properties, amla juice works by helping to reduce oxidative stress and inflammation. Some studies have shown that amla juice can help reduce markers of inflammation, such as C-reactive protein (CRP). It can also help improve blood sugar control and lipid levels.
Does amla juice promote weight loss?
Drinking amla juice regularly can help promote weight loss by boosting metabolism, which helps burn fat faster while reducing cravings by providing the essential nutrients your body needs without overloading it with calories or unhealthy fats/sugars, etc. Plus, the high fiber content helps your digestive system work efficiently while promoting satiety, so you stay full longer, cutting down on snacking that often leads to weight gain.
Where is amala located?
One option is to order online from an Indian grocery store. Another option is to go to a specialty market that caters to the South Asian community. Finally, you can find amla powder or capsules at your health food store. While amla can be hard to find, its many health benefits are worth it.
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