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What drinks can help reduce or control cholesterol levels?

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Presse Santé

Many types of beverages contain compounds that can help lower cholesterol levels or keep them at a healthy level, such as oat and soy beverages.

Cholesterol is a waxy substance that the body uses to make cells and hormones. High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are two different types of cholesterol. When cholesterol levels are unhealthy, they increase the risk of serious health problems, such as stroke or heart attack. This article looks at drinks that can help control cholesterol levels, as well as drinks to avoid. It also lists alternative approaches that may be helpful for people who want to achieve healthier cholesterol levels.

The best drinks to improve cholesterol

Many types of drinks can help lower or control cholesterol levels. These include in particular:

1. Green tea

Green tea contains catechins and other antioxidant compounds that appear to help lower total and “bad” LDL cholesterol levels. In a 2015 study, scientists gave rats drinking water infused with catechins and epigallocatechin gallate, another beneficial antioxidant in green tea. After 56 days, the scientists noted that “bad” cholesterol and LDL levels had decreased by about 14.4% and 30.4% in the two groups of rats fed the high-cholesterol diet. However, more human studies are needed to further explore this issue.

Black tea can also have a positive impact on cholesterol, but to a lesser extent than its green variant. This is mainly because the different amounts of catechins in teas cause the body to absorb the liquid differently. Additionally, caffeine can also help raise HDL levels.

2. Soy milk

Soy is low in saturated fat. Replacing cream or high-fat dairy products with soy milk or creamers may help lower or control cholesterol levels.
One can consume 25 grams (g) per day of soy protein as part of a diet low in saturated fat and cholesterol to help reduce the risk of heart disease. Additionally, soy is best consumed in its whole, minimally processed form, with little to no added sugar, salt, and fat.

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3. Oat drinks

Oats contain beta-glucans, which create a gel-like substance in the intestine and interact with bile salts, which can inhibit cholesterol absorption and help lower cholesterol levels. A 2018 review found that oat drinks, such as oat milk, may provide more consistent cholesterol reduction than semi-solid or solid oat products. A 250ml glass of oat milk can provide 1g of beta-glucans. Be sure to check the labels of oat drinks to make sure they contain beta-glucans, which may be listed in fiber information, and how much per serving.

4. Tomato juice

Tomatoes are rich in a compound called lycopene, which can improve lipid levels and lower “bad” LDL cholesterol. Additionally, research suggests that juiced tomatoes increase their lycopene content. Tomato juice is also high in cholesterol-lowering fiber and niacin. A 2015 study found that 25 women who drank 280 ml of tomato juice daily for 2 months experienced a reduction in their blood cholesterol levels. The participants were between the ages of 20 and 30 and had a body mass index of at least 20.

5. Berry smoothies

Many berries are high in antioxidants and fiber, two things that can help lower cholesterol levels. In particular, anthocyanins, a powerful antioxidant found in berries, can help improve cholesterol levels. Berries are also low in calories and fat. Make a berry smoothie by blending together two handfuls (about 80g) of any berry. Mix the berries with 1/2 cup of low-fat milk or yogurt and 1/2 cup of cold water.

Here are some examples of particularly healthy berries

Strawberries
blueberries
blackberries
raspberries

6. Drinks containing sterols and stanols

Sterols and stanols are plant chemicals that are similar in shape and size to cholesterol and block the absorption of part of the cholesterol. However, vegetables and nuts contain low levels of sterols and stanols that cannot lower cholesterol. Companies add these chemicals to various foods and beverages, which can include fortified plant-based spreads, yogurt drinks, milk, and fruit juices. Most people should aim to consume 1.3 g or more of sterols and 3.4 g of stanols per day. People should try to consume these sterols and stanols with a meal.

7. Cocoa drinks

Cocoa is the main ingredient in dark chocolate. It contains antioxidants that doctors call flavanols, which can improve cholesterol levels. A 2015 study found that consuming a 450mg drink containing cocoa flavanols twice a day for 1 month lowered “bad” LDL cholesterol levels while increasing “good” HDL cholesterol levels. Cocoa contains high levels of monounsaturated fatty acids, which can also help improve cholesterol levels. However, drinks that contain processed chocolate are high in saturated fat. People looking for healthy options may want to limit chocolate with added sugars, salts, and fats.

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8. Plant milk smoothies

Many types of non-dairy milks contain ingredients that can help lower or control cholesterol levels. A person can make a suitable shake base with soy milk or oat milk. Make a soy or oat milk shake by mixing 1 cup (250 ml) of soy or oat milk with low-cholesterol fruits or vegetables, such as:

1 banana
1 handful of raisins or prunes
1 slice of mango or melon
2 small plums
1 cup kale or Swiss chard
2/3 cup pumpkin puree

Drinks to avoid

People who want to improve their cholesterol levels or keep them at a healthy level can avoid Safe Source drinks that are high in saturated fat, such as:

coffees or teas with added cream, whipped cream, high-fat milk, or cream
drinks or shakes containing coconut or palm oil
drinks made from pressed coconut
ice cream drinks
high fat dairy products

Avoid sugary drinks

Here are some examples of sugary drinks:

fruit juice
Sport drinks
energy drinks
sodas or soft drinks
sweet coffees or teas
hot chocolate
prepackaged shakes
chocolate or sweetened milk products

Some research has shown that low to moderate alcohol consumption may be more beneficial for heart health than not drinking at all. Moderate alcohol consumption can help raise HDL “good” cholesterol levels. Moderate consumption consists of drinking up to 1 glass of alcohol a day for women and up to 2 for men.

However, the impact of alcohol on cholesterol levels largely depends on factors such as the amount of alcohol consumed, the person’s age and gender, and the type of alcohol consumed. In addition, excessive alcohol consumption raises cholesterol levels, and drinking alcohol carries so many health risks that its negative effects probably outweigh its benefits.

Other ways to lower cholesterol

Several changes in behavior or habits can help lower cholesterol levels, such as:

Limit consumption of foods high in saturated fat, such as:
animal products
tropical oils
bakery products
fried food
processed foods
limit the consumption of foods high in sugar
Get at least 2 hours and 30 minutes of moderate to vigorous exercise per week.
eating healthy foods, especially
fruits and vegetables
whole grains
lean meats in moderation
nut
dried vegetables
vegetable oils
fat-free or low-fat dairy products
increase fiber intake
give up smoking
treat or manage type 2 diabetes
maintain a healthy or moderate weight
Keep hydrated.
Doctors may also prescribe medications, such as statins, to help maintain healthy cholesterol levels.

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Understanding cholesterol

High circulating cholesterol can lead to increased health risks.

However, there is more than one type of cholesterol.

LDL may be a “bad” type of cholesterol because it can build up on the inside lining of blood vessels and form plaque. As plaque progresses, it can narrow the blood vessels, reducing the amount of blood they can carry. Plaque buildup is especially dangerous when it forms in the arteries that supply vital organs like the brain or heart. Narrowing of the arteries also increases the risk of a blood clot or other substance getting stuck there. This can increase the risk of heart attack and stroke.

HDL may be a “good” type of cholesterol. It absorbs circulating cholesterol and returns it to the liver for excretion. To stay healthy, most people need to limit or lower their LDL levels and increase their HDL levels. This helps ensure that there is enough HDL circulating to keep LDL levels in check.

Foods high in unsaturated fats can help the body absorb HDL, while foods high in saturated and trans fats increase LDL levels in the blood.

Resume

Maintaining healthy cholesterol levels is essential for general health and cardiovascular health in particular.

Many drinks contain chemicals and natural compounds that can help improve these levels. These include in particular:

oat and soy milk
tomato juice
Green Tea
cocoa drinks
sterol and stanol fortified beverages.

However, there is no quick fix to lower cholesterol levels. Sometimes lifestyle or dietary changes can take weeks or months to take effect.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

10 foods that you should prohibit your cat for its well-being

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Presse Santé

When it comes to caring for cats, you need to make sure they have a nutritious and balanced diet. However, some foods can do more harm than good if they are part of your regular meals or treats. Knowing what foods not to feed cats is important to keep your pet safe and healthy. Here are the 10 foods you should never give your cat!

  1. Chocolate :

Theobromine is the toxic compound found in chocolate that cats are sensitive to. Depending on the type of chocolate and the amount eaten, your cat could experience vomiting or diarrhea, an abnormal heartbeat, seizures, or even death if he consumes enough. Keep all the chocolate out of your reach!

  1. Grapes and raisins:

While grapes and raisins are healthy treats for humans, they are very dangerous for cats, as they can cause severe kidney failure in some cases. Symptoms can include excessive consumption of water and urine, followed by abdominal pain, loss of appetite, dehydration, and ultimately death within days or weeks of eating these treats.

  1. Raw Fish :

Raw fish can contain parasites like tapeworms that not only harm your cat, but can also be passed to humans through contact with the cat’s skin or feces. Additionally, raw fish contains an enzyme called thiaminase that breaks down thiamine (B1), essential for cats’ health, making eating raw fish nutritionally hazardous as well!

  1. Onions and Garlic:

Onions and garlic belong to the Allium family and contain high levels of sulfur-based compounds, called thiosulfates, which can cause gastrointestinal irritation in cats when eaten in large amounts. Regular consumption of these foods can even lead to anemia due to the damage caused by a lack of red blood cells over time in your cat’s body!

  1. Dairy products :

Many cats experience adverse reactions when consuming dairy products, such as lactose intolerance, which leads to digestive problems such as diarrhea or vomiting, due to their inability to break down the lactose present in the milk after feeding.

  1. Caffeine:

Caffeine is very toxic to cats, as it acts as a stimulant on their nervous system, causing restlessness followed by a rapid heartbeat and breathing difficulties in some cases, if enough is consumed! It also causes acidic urine, which can lead to bladder stones if consumed regularly over a long period of time. So it’s best not to leave coffee beans within the reach of your furry friends.

  1. Raw eggs and meat:

Although some pet owners may feed their cat raw eggs or raw meat from time to time, these foods should generally be avoided as they may contain salmonella or other bacteria that could make your cat sick over time if eaten regularly enough. It’s also worth noting that raw eggs can interfere with the absorption of essential vitamins in a cat’s diet, which could ultimately lead to long-term nutritional deficiencies if eaten too frequently.

  1. raw potato:

Although raw potatoes may not seem like an unlikely cat snack, they are actually very dangerous. Cats, just like humans, can get sick from eating raw potatoes due to the calcium oxalate they contain. This substance can build up and cause kidney stones, leading to severe pain and uncomfortable visits to the vet. In short, it’s best for cats to avoid any raw potato products to keep them as safe as possible.

  1. Canned tuna:

Feeding tuna to your cats can spice up their diet and give them a lot of pleasure, but as owners it’s important to be aware of the potential dangers. Canned tuna contains too much fat and salt and not enough taurine, which can lead to vitamin E deficiency if eaten too often. Digestive problems can also arise, and cats are particularly susceptible to food addiction: when they eat a certain food, it can be difficult for them to change their diet. This is why canned tuna should always be considered a treat rather than a staple in your cat’s diet.

  1. delicatessen :

Deli meats consist of a variety of high-fat proteins that can cause gastrointestinal upset and weight gain in cats that eat them regularly. When you decide to give your cat a special food, make sure it is a safe food that will not harm her or disrupt her diet.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

10 valuable tips from a naturopath for the good of your thyroid

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Presse Santé

The thyroid gland is one of the most important, but also the most misunderstood, organs in our body. It helps regulate hormone production and metabolism, making it vital for optimal health! Unfortunately, with the increase in environmental toxins and stressors that we all face on a daily basis, many people suffer from hypothyroidism or hypothyroidism.

If you are looking to support your thyroid health naturally, either as prevention or as part of a healing process, then this article is for you! We are going to cover 10 practical naturopathic tips to incorporate into your mealtime diet that can help your thyroid function better and contribute to better overall health. He went !

  1. Prioritize clean proteins.

Incorporate clean proteins, such as wild-caught fish and pasture-raised eggs, into your diet. Try to eat these foods at least several times a week. These types of proteins are packed with nutrients that help regulate thyroid hormones, while also providing essential fatty acids that support overall health.

  1. Stock up on green leafy vegetables.

Be sure to include plenty of leafy greens like kale, spinach, Swiss chard, and broccoli in your meals. These vegetables are high in iodine, which helps the thyroid to produce hormones more efficiently. They are also loaded with vitamins and minerals that contribute to better overall health.

  1. Do not miss the products rich in probiotics.

Increase your intake of probiotic-rich foods, such as yogurt, kefir, sauerkraut, kimchi, or miso, all of which contain beneficial bacteria that promote healthy digestion and efficient absorption of nutrients from food. Probiotics have been found to have positive effects on the functioning of the thyroid gland, as well as the rest of the body’s endocrine system.

  1. Eliminate processed foods from your table.

Cut down on processed foods that contain refined sugars as much as possible and replace them with healthier options, including fresh fruits and vegetables, legumes, and nuts/seeds. Refined sugars can cause insulin levels to rise, which can affect how your thyroid gland works and lead to hormonal imbalance over time.

  1. Boost your body’s natural response with omega-3s.

Incorporate omega-3-rich foods into your diet, such as wild salmon, mackerel, sardines, and anchovies, all of which are excellent sources of healthy fats that help support the body’s natural inflammatory response and reduce inflammation throughout the body (including in the thyroid). ).

  1. Leave room for crucifers.

Eat plenty of cruciferous vegetables such as cauliflower, Brussels sprouts, and cabbage – these vegetables aid in good detoxification to remove excess hormones from our bodies more efficiently without overtaxing the liver or kidneys; This is especially important for people with an underactive thyroid who may have a buildup of hormones in their system due to poor removal process from other organs/glands affected by this disorder!

  1. Choose organic ingredients whenever possible.

It is essential to consume organic products (whether plant or animal based) to maintain optimal health. Since toxins found in non-organic crops can interfere with our body’s natural hormonal balance when ingested long term due to their buildup in our system. They can also decrease the absorption of nutrients from food sources!

  1. Consider iodine supplementation.

Consider supplementing your diet with iodine if recommended by your naturopath. Iodine contributes to the healthy production and metabolism of the hormones thyroxine (T4) and triiodothyronine (T3), both necessary for normal function and communication between cells! It is important not to self-medicate; Always talk to a professional first for best results and for your safety!

  1. Consider adaptogenic herbs.

Be sure to incorporate adaptogenic herbs regularly throughout the day. These herbs help nourish and restore balance between our endocrine system and adrenal glands, while supporting overall well-being during times of stress or fatigue. For example, Rhodiola Rosea root extract or Ashwagandha root powder, but make sure they are only quality products!

  1. Finally, don’t forget the selenium.

It plays an important role in regulating thyroid hormone production, so be sure to include Brazil nuts or shellfish on a regular basis if you want maximum benefits. Selenium also helps protect against oxidative damage caused by free radicals, which has been linked to certain autoimmune disorders that also affect thyroid function. So treat yourself and take advantage of its many advantages!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

The best foods for a flat stomach.

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Presse Santé

A flat stomach is the result of a proper diet and regular workouts. It is the dream of many people. There is no definitive secret recipe for this, but you can combat the extra pounds with some foods that are particularly good for a flat stomach. Health press reveals the source of the experts.

How to get a flat stomach through food?

Our body stores excess energy! It’s not a secret. Unfortunately, this often happens exactly where we least need it. Undesirable fat deposits appear, especially in the belly, which prevents you from showing off your sexy outfits, especially in summer.

This problem area is not necessarily genetic, but is also related to the modern lifestyle, as well as poor eating habits and lack of exercise. Successfully changing the rhythm of life is a first step towards success.

These foods help fight abdominal fat.

Wholemeal bread : Go completely without carbs for a flat stomach? It is not necessary ! Instead, opt for long-chain carbohydrates, which are found mostly in whole grain products. Whole wheat bread, for example, keeps blood sugar levels consistently high, keeping you full longer and thus avoiding ravenous hunger.

Lawyer : Although avocado is known as a high-fat fruit, it is one of the foods that help you get a flat stomach. It is rich in vitamins, minerals, and healthy omega-3 fatty acids. Healthy fats, which are also found in nuts and oily fish, have numerous beneficial properties for health, such as a protective effect on the cardiovascular system, while ensuring a long-lasting feeling of satiety.

Chilli Peppers: According to a study from the University of Wyoming, hot peppers help you lose weight because the substance they contain, capsaicin, stimulates fat burning. Spicy foods also prevent food cravings and prevent cravings for sweet and fatty dishes. It also benefits a flat stomach!

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Probiotics: The lactic acid bacteria contained in the probiotics ensure a healthy intestinal flora, stimulate metabolism and prevent flatulence and indigestion. So regularly use yogurt, kefir, sauerkraut, etc., if you want a flat stomach.

Eggs: Although eggs are relatively high in calories, they can still help you achieve a flat stomach. They are high in omega-3 fatty acids, keeping you full for a long time. They also contain all the amino acids that are important for building muscle mass. So, in combination with exercise, eggs can help you lose belly fat.

Broccoli: Vegetable cabbage is a true superfood thanks to the vitamins it contains. Due to its ingredients, its regular consumption helps, among other things, to strengthen the immune system. And when you lose weight, broccoli should also be on the menu, because with 25 calories per 100 grams, it is a very low-calorie vegetable that can be eaten without restrictions. In addition, the calcium it contains strengthens the bones and the magnesium present in its composition is responsible for the construction of nerve and muscle cells.

Asparagus: If you want to lose weight in your belly, eating asparagus can also help. Asparagus has a draining effect and contains a lot of fiber that stimulates digestion and at the same time is low in calories.

Cucumber : The green vegetable is not only versatile in the kitchen, but contains virtually no calories due to its high water content. Added to this is the presence of the antioxidant quercetin, which declares war on a swollen belly.

Sweet potato : Even carbs have to be on the plate at some point. Especially when the feeling of hunger is strong. Instead of trying to satisfy your craving with anything, try sweet potatoes. Its sweet taste stimulates the metabolism and releases the hormone leptin, responsible for the feeling of satiety.

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* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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