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Top foods for regulating cholesterol
With the rise in processed and synthetic foods, doctors are warning that cholesterol levels are increasing.
But how can you hope to regulate yours and maintain a healthy diet?
There are many foods great at reducing cholesterol and helping regulate it as part of a balanced diet.
Olive oil and olive products are some of the best ingredients you can use to achieve this, as they are rich in monounsaturated fatty acids and vitamin E. Foods with high monounsaturated fatty acids help to limit ’bad’ low-density lipoprotein cholesterol and increase so-called ’good’ cholesterol.
One or two tablespoons of olive oil used in cooking or drizzled over salad should suffice and olive spread makes a healthy and tasty alternative to margarine.
Legumes including dry, cooked or canned beans, peas, lentils and soya products all have a high dietary fibre content, as well as being rich in protective nutrients, including minerals, B vitamins and phytonutrients.
With such a high concentration of nutrients they protect the heart and the dietary fibre content helps to lower cholesterol and energy intake.
Naturally low fat foods such as legumes also don’t contain any cholesterol themselves, boasting low glycaemic indexes, promising long-lasting energy in return.
Ideally these foods should be eaten every day, providing protein and a vital set of vitamins and minerals.
Fat-free dairy products are a brilliant option for dairy fans, but with the cholesterol removed.
Using fat-free milk, yoghurt and cottage cheese ensures your body received plenty of calcium, which helps keep the heart functioning and assists in preventing bone-related diseases, such as osteoporosis.
Meanwhile, antioxidant-rich fruit and vegetables rich in vitamin C or beta-carotene, such as citrus and berry fruits, the cabbage family and peppers are all known to help lower cholesterol and protect the heart.
As well as five portions of these day why not also try to add in garlic and onions, essential ingredients in a Mediterranean diet - containing food groups known to be heart-healthy?
Other useful ingredients include wholegrains, omega-3 rich fish, venison and ostrich, all of which are identified as being low-fat and low-cholesterol, although some of these foods may be easier to incorporate than others!
Posted by Matilda Jones
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- Which is the best oil for hair growth and thickness?Thank you Emiliano for your comment. In this blog we are referring more to oils, more so than butters and while we agree with you Shea is an excellent emollient for hair, it's consistency is more buttery and it is used more as a leave-in remedy to smooth hair texture. We have suggested Coconut oil as it helps slow down hair loss by penetrating deep into your hair shaft to prevent protein loss, which in turn prevents breakage. When applied to your scalp, it simultaneously moisturises and removes build-up around your hair follicles to encourage hair growth and is one of base oils always used in Ayurveda for hair treatments. As this post is more focused for hair and not for skin, the comedogenic scale applies to skin/pores and not hair follicles. Thank you again for your feedback.
- Which is the best oil for hair growth and thickness?Hello Zu, yes hair loss can be very stressful and this in turn amplifies the cause almost.. Perhaps with Covid, your system may have been depleted of nutrients and fighting the virus can take its toll on your immune system, so sometimes our hair and skin suffer when we have been ill. We really believe in oils for scalp massage as the best way to revive the growth and help regenerate the follicles. It may be also worth at looking at internal supplements and making sure you are getting enough of omega oils, perhaps plant based such as nuts and seeds in your diet. For external oil treatment, would recommend the Really Good Hair oil which we create with Brahmi, this herb is known to help bring the scalp back to health and improve growth. Biotin is also a good vitamin to take as a supplement to help with hair growth so do look into that. So hope these tips will be helpful for you.
- Which is the best oil for hair growth and thickness?I, am very surprised that your article did not include Organic Shea Butter and that coconut oil, is your number one choice for hair growth and thickness. According to the comedogenic scale, coconut oil, has a rating of (4), on a scale from (0), to (5), on clogging your pores. Why would anyone put coconut oil, on their hair or skin knowing the pores will get clogged up. Shea Butter, on the other hand has a (0), rating on the comedogenic scale, which is great for dry hair and skin and won't clog up your pores.
- Which is the best oil for hair growth and thickness?Thank you for your very informative article. I suffered COVID in December, 2020, and in February I started experience extreme hair loss and all my hair jus falls like a person who is under going Chemo therapy. It's very depressing. Had to cut off all my hair and even the little that is left is falling off daily not sure what to do. Please suggest something.
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- Carrot Oil for Face Can I use the carrot oil in the day time? Because I am using Vitamin c serum in the night. Please advise. Thanks