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Top foods to control cholesterol
High cholesterol affects millions of people across the UK and over five million are on prescribed drugs called statins to control their condition.
Cholesterol is a fatty substance that is carried around the body by protein molecules, but when proteins and cholesterol combine they become lipoproteins, which are both beneficial and harmful in the body.
Low-density lipoproteins (LDL) are known as the bad cholesterol that can cause fatty buildup in your artery walls, putting you at risk of heart disease. While high-density lipoproteins (HDL) carry cholesterol away from cells your liver to be broken down and expelled from the body.
Thankfully, your diet can play a huge role in improving your levels of LDL and cutting your risk of cardiovascular problems. Here are our favourite cholesterol-fighting foods to keep your heart healthy.
1. Olive oil
People in the Mediterranean have known of the health benefitting powers of olives for hundreds of years, and now more nations are adopting their healthy, balanced diet and relaxed way of life. Olive oil is rich in monounsaturated fatty acids and vitamin E, which research has shown can lower levels of LDL and increase HDL at the same time. Add a couple of tablespoons of olive oil to your salads or pasta dishes to not only improve the flavour, but also to top up your monounsaturated fatty acids levels.
2. Fat-free yoghurt
You might have to avoid full-fat dairy products as they have a high saturated fat content if you are trying to look after your heart, but the fat-free natural variety of yoghurt can help improve your cholesterol levels. Thanks to its high levels of protein, calcium and a microorganism called Lactobacillus, fat-free yoghurt, and other dairy products, can help lower blood cholesterol levels.
3. Fruit and vegetables
It goes without saying that a healthy, balanced diet filled with fresh fruit and vegetables is the best way to improve your all-round wellbeing. But if you're focusing on lowering your LDL levels, try to include plenty of vitamin C or beta-carotene in your five-a-day. Carrots, oranges, red peppers and the entire cabbage family are perfect.
Wholegrains - particularly the unsifted and unprocessed variety - are really rich in B vitamins, minerals and dietary fibre, but low in fat and cholesterol at the same time, making it an ideal food for a healthy heart. A bowl of muesli or porridge in the morning is the perfect start to the day.
Recent studies have found that people who regularly eat fish - three or more times a week - are less likely to suffer from coronary disease or high blood pressure. Thanks to the high levels of omega-3s and fatty acid content in oily fish you can help improve the level of LDL cholesterol in your blood, reduce your blood pressure and help break down any plaque buildup in your arteries.
Any fish will benefit your heart, but salmon, tuna, trout and sardines are particularly good for improving your bad cholesterol levels.
- 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.
- Carrot Oil for Face Hello :) You can use carrot oil only in small drops on your skin in the morning/during the day since it is highly potent. Carrot oil is rich in vitamins and is a very effective moisturiser. You can also mix a few drops of Carrot Oil with your favorite face cream. You can do that at least twice a week or include it in your daily skincare routine. Hope this helps.
- 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