Food and health go hand-in-hand, but thanks to our erratic lifestyle and junk food intake, many amongst us suffer from high cholesterol levels. Having high cholesterol, especially LDL, is typically linked to heart diseases. Fortunately, the high level of cholesterol in your body is not the end of the road. This is because there are food items available that aid in bringing down the cholesterol levels effectively, i.e., a cholesterol diet.
But remember, every food item adopts a different approach to bring down the cholesterol. Some provide soluble fiber which binds the cholesterol and eliminates it from the body others gives you polyunsaturated fats which help in the direct reduction of LDL. So, are we asking you to go on a diet? No, of course not! You will be surprised to learn that many food items that help to keep a tab on the cholesterol levels are lip-smacking and incredibly delicious.
So, here is a rundown of some of these magical food items aka a cholesterol diet that should make way to your platter as early as possible.
Soluble fiber is found in abundance in beans. They are also a very versatile food that you can cook in many innovative ways. Beans generally take a long while to digest by the body. Hence, they are the best food item for people who are trying to shed those extra pounds.
So, what are you waiting for? Let tonight’s dinner be a wholesome bowl of beans with a dash of coriander! And oh yes, the beans could be black beans, kidney beans, or any form of lentils.
Protein and omega-3 fatty acids are abundant in fish. In addition to lowering levels of triglycerides by between 25 and 30 percent, omega-3 fatty acids present in fish also promote heart health by increasing levels of high-density lipoproteins (HDL).
Based on some studies, drumstick fruits and leaves might possess hypolipidemic effects. Including drumsticks in your meals might help in lowering cholesterol levels.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Garlic
The use of garlic for cooking and healing dates back centuries. Allicin, the main active compound in it, is one of its many powerful plant compounds
In studies, garlic is found to reduce blood pressure in people with elevated levels, and may help lower LDL cholesterol – although the latter effect is somewhat less strong. To achieve this heart-protecting effect, large amounts of garlic are needed, so most studies use aged supplements, which are regarded as more effective than other garlic preparations
Oats are a powerhouse of fiber, and you can have them either in the form of oatmeal or add them to your dosa or cutlet batter. And in case you can’t stand their taste or stickiness, powder them and mix them with your daily roti daal. It is one of the most comfortable and most convenient ways to incorporate them into your daily diet and lifestyle as it is one of the best cholesterol-reducing foods.
Amla is known to be an amazing fruit with many medicinal properties. Some research studies suggest that amla possesses hypolipidemic properties. Consuming one amla daily might be useful in reducing levels of cholesterol and blood pressure.
Dr. Rajeev Singh, BAMS
Read More: Health Benefits of Oatmeal
Avocados are loaded with nutrients, so they bless us with good health and wellbeing. They are also rich in monounsaturated fats that help to lower LDL and up the healthy HDL.
One of the best ways to consume avocados is to slice them into your mid-evening sandwich or switch to the subtly sweet-flavored avocado oil for everyday cooking.
Eating a daily serving of nuts especially almonds and walnuts helps to regulate the cholesterol levels successfully. Nuts are also rich in minerals that help to keep the heart healthy and fit. So, next time you are hit with a mid-day slump ditch that cheesy burger with a handful of nuts and don’t forget to add some walnuts and almonds to this list. Of course, the low-salt option and be wary and consume them in moderation because they are high on calories.
Fruits such as strawberries, oranges, apples are rich in pectin that helps to lower LDL levels. The immense benefits of a healthy bowl of fruits aren’t an alien concept to any of us, so why not befriend them right away! And if you don’t feel attracted to the bowl, maybe, you could make a Citrus Berry smoothie or shake.
Many researchers also suggest that soy and soy-related products such as tofu and soy milk help to reduce bad cholesterol levels. So, it looks like it’s time to make soy an integral entrant in your diet in the form of a bowl full of cereal dipped in soy milk or some tofu stir-fried.
Biting into that sinful bar of dark chocolate and feeling guilty? Don’t be! The good news is dark chocolate is filled with antioxidants and flavonoids that help lower LDL levels. But make sure you are consuming the chocolate in moderation and create a healthy choice of opting for unsweetened cocoa powder rather than the fatty, sugary chocolate bar.
Most vegetables are fibrous and low on the calorie count. For example, eggplant (brinjal), okra (ladyfinger) both are rich in soluble fiber and help to control a rising cholesterol level, making them the best cholesterol-reducing foods.
Next time you want to sauté some veggies or toss them for a quick, nutritious salad, use the very healthy olive oil. Olive oil is a plant-based fat and is a great contributor to lower bad cholesterol.
If you are planning an intimate barbeque session with close family and friends, make it a healthy affair by roasting the veggies and herbs using olive oil.
Both black and green teas are rich in powerful antioxidants and thus help to keep your cholesterol levels in check. But if you want to choose between green and black tea, choose green because it is less processed and made from unfermented leaves.
A diet that is rich in fruits, vegetables, nuts not only helps in lowering cholesterol levels but also helps to keep the blood pressure in check.
Additionally, there are also numerous fortified foods that you can pick up that help in the absorption of excessive cholesterol. These contain natural chemicals called sterols which are obtained from plant foods.
So, next time you go to a departmental store check the labels of yogurts, granola bars and some orange juice brands that contain these natural chemicals. At the same time, also watch out for the calorie counts of each of these items too.
And finally, just adhering to a nutritious diet is not sufficient. Supplement this with, good eating habits, and regular exercising. And if nothing helps to control your cholesterol levels, then maybe it’s time to see a specialist who will add some medication to keep the cholesterol levels under check.
Read More: How To Reduce Cholesterol Level?
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
References-
Cholesterol is an essential component of metabolic processes in the body. It is needed for the flexibility of cellular walls and for producing hormones in the body. Only when there is too much of it in the body, it spells trouble. Cholesterol plaques the arteries and is the primary cause of heart disease in the world. But there is no cause for worry. Even if you have been living a very unhealthy lifestyle, if you make small changes now, you could scale back the cholesterol levels in your body.
Did you know?
There is a lot of changes that you can make in your diet to have a healthy heart and to lower cholesterol.
Work out for a minimum of 30 minutes daily is essential to lower cholesterol. Exercising helps to reduce LDL and increases HDL. Apart from improving your physical fitness, it is beneficial for the heart. Even ten minutes of walking done in two or three sessions during the day can show positive results.
Smoking is injurious to health as it changes the manner in which the body responds to cholesterol. Tobacco tar leads to quicker storage of cholesterol in the arteries. Quitting smoking has shown to reverse the effects.
Read More: 7 Health Hazards of Smoking
Losing even five kilos has shown to reduce cholesterol levels in the body by 8%. Snack healthy, eat six small meals a day and exercise to lose weight. Observe what is sabotaging your weight loss plans and work on those aspects.
Drinking too much alcohol can put a lot of stress on your heart. Drink in moderation to avoid the build-up of cholesterol.
Stress and cholesterol are closely linked. Learn not to sweat the small stuff. Meditate, do yoga or read a book to chill out.
I recommend that in early morning in empty stomach people with high cholesterol should drink hot water mixed with flax seed powder. Research shows it significantly reduced the levels.
Dr. M.G. Kartheeka, MBBS, MD
High cholesterol can lead to many serious and long term medical issues, especially if it is not treated and managed well. These issues can include:
Sometimes, just making lifestyle changes might not be enough. Consult your doctor and take your medication regularly to avoid complications.
High cholesterol might be a cause of heart disease and a fatty built up in your arterial walls. Limiting trans fats, saturated fatty acids in food and a diet rich in omega-3 fatty acids might be beneficial to reduce cholesterol levels.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Read More: 7 Different Types of Relaxation Techniques for Fighting Stress
Absolutely! Regular physical activity, such as brisk walking, running, swimming or cycling, can positively impact cholesterol levels. Exercise helps raise HDL cholesterol and lower LDL cholesterol, which improves the overall cholesterol profile.
Yes, quitting smoking can have a positive effect on cholesterol levels. Smoking damages blood vessels, leading to inflammation and increased LDL cholesterol. By quitting smoking, individuals can improve their heart health and lower their risk of cardiovascular diseases.
Yes, stress management is vital for heart health, and it can indirectly impact cholesterol levels. Chronic stress can contribute to unhealthy lifestyle habits that may affect cholesterol. Meditation, yoga, deep breathing exercises and time in nature can help manage stress and promote better heart health.
For managing cholesterol levels, it’s advisable to limit the intake of foods high in saturated and trans fats. These include fatty meats, full-fat dairy products, processed foods and commercially baked goods. Reducing these unhealthy fats can support cholesterol management and overall heart health.
Several natural methods can help lower cholesterol levels. These include adopting a heart-healthy diet rich in fruits, vegetables, whole grains and lean proteins. Regular physical activity, such as aerobic and strength training, can also benefit. Additionally, managing stress, quitting smoking and maintaining a healthy weight contribute to cholesterol reduction.
Yes, dietary fibre is essential for reducing cholesterol levels. Soluble fibre, found in foods like oats, beans, lentils and fruits like apples and citrus, helps lower LDL cholesterol (commonly known as “bad” cholesterol). Including these fibre-rich foods in your diet can have a positive impact on cholesterol levels.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
References
Heart disease is the primary cause of deaths around the world. Having too much cholesterol can lead to severe cardiac issues. Thankfully, you can control and reduce the cholesterol levels by watching what you eat, i.e. the right cholesterol foods. Everything that you ingest has an impact on the cholesterol levels. Here is our cholesterol food list that increases cholesterol and foods that lower cholesterol.
Eating your pulses, beans, and peas will ensure that the cholesterol levels stay in check. They are rich in fiber, protein, and essential minerals. They are not calorie-dense so help with weight management too.
Nuts are rich in protein, monounsaturated fats (good fats) and other nutrients. They improve heart health, regulate blood pressure and lower cholesterol. They are known as cholesterol absorbing foods.
Eating whole grains like oats, barley, and quinoa help to reduce cholesterol and improve cardiac health. They are high in fiber, vitamins, and minerals. They help lower LDL (the bad cholesterol).
Researchers believe that saturated fat levels are high in whole milk, butter, full-fat yoghurt, and cheese, that may raise the levels of bad cholesterol by many folds. I suggest choosing part-skim cheeses like Swiss or mozzarella in your cooking and keeping your weekly cheese intake to no more than 3 ounces. To receive your daily dose of calcium, drink skim (non-fat), 1%, or 2% milk. Choose yoghurt that is low or non-fat. Instead of butter, use extra-virgin olive oil or avocado oil.
Dr. Siddharth Gupta, MD
Fruits are full of soluble fiber that they are known as cholesterol-lowering foods. They stop the formation of cholesterol from being formed in the liver itself. They prevent heart issues due to their antioxidative and anti-inflammatory properties. Apples, grapes, citrus, and berries are good options.
Dark chocolate has a high amount of antioxidants. This leads to a reduction in LDL (bad cholesterol) and prevents its oxidation in the body leading to a better heart function. Take note to eat a less sweet variety to keep sugar levels in check.
Read More: Dark Chocolate Health Benefits
All refined vegetable oils undergo a process of hydrogenation to improve their shelf life. Try to use virgin or cold-pressed oils. Refined versions of safflower, canola, corn, and soy oil are harmful to your health.
Processed and packaged food is high in trans fats and increases the amount of bad cholesterol in the body. Stay away from chips, crackers and other snack items that come in packets.
Ice cream has more fat than ten doughnuts. If you want to lower cholesterol levels, stay away from cream cheese and ice creams as they are very calorie-dense.
When food is fried, its nutritive value decreases and trans fats increase making it very harmful. So avoid French fries and pakoras if lowering cholesterol is your aim.
Most commercial baked goods are made with hydrogenated oil and are loaded with sugar. They make a delicious treat, but they are terrible for your cholesterol levels. Cookies, muffins, pastries, candies, and cakes come under this list.
Microwave popcorn is full of butter and salt and increases the LDL in the body. A fat-free version with very little or no salt would be a better alternative.
Eating right and making healthy food choices will ensure that your cardiac health and your cholesterol levels are good.
Did you know butter and sugar, used in baking cookies, cakes, and doughnuts, may increase bad cholesterol in the blood? Butter and sugar are rich in saturated fats and cholesterol, which may raise blood triglyceride levels and increase the risk of coronary heart disease. I suggest making your sweets at home instead, sticking to recipes that don’t use much butter.
Dr. Rajeev Singh, BAMS
Note that the above-mentioned foods are aimed at reducing the levels of bad cholesterol aka LDL. High cholesterol usually refers to poor health caused by LDL. But there is a counterpart called HDL (high-density lipoprotein), which is considered to be good cholesterol. HDL takes proteins and sends them off to the liver, where they can be broken down and removed as waste. Certain foods like olive oil, grains, beans, fibre-rich foods and fatty fish are all great sources of HDL. When you take your blood test, it is important that your LDL levels are low and your HDL levels are high.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Ref
If you have heart disease or are susceptible to it due to hereditary or other factors, you are sure to have been at the receiving end of hearing the phrase ”Mind your cholesterol.” This cholesterol that you need to keep in check is LDL cholesterol or low-density cholesterol.
Cholesterol is a fat-like, waxy substance, which helps and aids the body functioning to some extent.
You may be wondering how does our body generate or get this much amount of cholesterol in the first place. While we receive some amount of cholesterol through food intake, the rest of it is produced by the liver.
When the amount of LDL cholesterol in the body increases, it starts collecting around the blood vessel walls. As this accumulation of cholesterol or waxy substance proceeds, so does the difficulty of blood flow.
Eventually, the blood flow is majorly restricted, causing a blockage in the artery or the blood vessel. This loss of blood supply to the heart and the formation of blood clots increases the chances of a heart attack or a related illness.
Read More About 7 Causes of High Cholesterol
Your cardiovascular system experiences the worst effects of cholesterol. This happens when the levels of LDL cholesterol increases in the arteries so much that it starts combining with blood substances to form plaques. The process is called atherosclerosis.
Plaques keep increasing in arteries causing multiple issues such as artery blockage and restricted blood flow.
To understand this, think of a traffic jam. As the traffic jam increases, it becomes impossible for the coming traffic to traverse this deadlock. Similarly, when plaques build up in arteries, it slowly restricts the blood flow before completely blocking its passage.
This can cause several issues, including:
The cholesterol created by our body is important to the brain because it helps protect it and develop nerve cells. These nerve cells create a passage for the brain to communicate with the other body parts.
It is known that our brain utilizes 25% of the necessary cholesterol created by our body.
However, as already discussed, excess cholesterol is harmful to the body, as well as the brain. When the arteries to the brain are blocked, the oxygen supply to the brain is cut down. This means that your body can suffer a stroke, which can lead to several body issues. These issues include loss of movement, loss of memory, or speech issues.
If an individual has Alzheimer’s disease, high cholesterol can negatively impact their health by disrupting brain functioning.
According to WHO Globally, a third of ischaemic heart disease is attributable to high cholesterol. Overall, raised cholesterol is estimated to cause 2.6 million deaths (4.5% of total).
Dr. M.G. Kartheeka, MBBS, MD
Your body’s hormone-producing glands use cholesterol to make hormones such as estrogen, testosterone and cortisol. Hormones can affect your body’s cholesterol levels. With the rise of estrogen levels during a woman’s menstrual cycle, HDL cholesterol levels also go up and LDL cholesterol levels decline. This may increase the risk for heart disease in women after menopause.
Lowered or excess production of thyroid hormone causes alterations in total and LDL cholesterol. Androgen deprivation therapy, which reduces levels of male hormones to stop prostate cancer growth, can raise LDL cholesterol levels. A deficiency of growth hormone can also raise LDL cholesterol levels.
In the digestive system, cholesterol is essential for the production of bile, which is a substance that helps your body break down foods and absorb nutrients in your intestines. If you have too much cholesterol in your bile, the excess may form crystals and then become hard stones in your gallbladder. Keeping a check on your cholesterol levels by getting a blood test done regularly can help improve your overall quality of life.
High LDL cholesterol is repeatedly linked to peripheral vascular damage or disease. This condition is related to the damage to blood vessels that are linked to the brain and heart. In the usual manner, the waxy deposits keep accumulating on the arteries and hamper the blood flow. This condition generally impacts the feet and leg the most.
Excess cholesterol accelerates damage of fatty liver disease, there’s a long-established link between a high-fat, high-sugar diet, and fatty liver disease, which can lead to life-threatening conditions such as cirrhosis and liver cancer. Regular monitoring and testing are recommended.
Dr. Ashish Bajaj, M.B.B.S., M.D
LDL cholesterol negatively influences the health of diabetes patients. This is because individuals who have diabetes have high cholesterol as LDL cholesterol sticks to the blood vessels and arteries walls.
Then, glucose further attaches itself to the lipoproteins. This formation makes the glucose particles stay in the system for a long duration, finally forming plaque.
Although cholesterol is necessary for our body, bad cholesterol or LDL cholesterol can adversely affect our health. From heart diseases to poor overall digestion, it can put the body under total distress. In order to avoid this, one must take effective measures towards improving their lifestyle.
You can start by eliminating the factors that can cause your LDL cholesterol levels to rise, such as smoking, obesity, lack of exercise, etc. Regular exercise is an essential factor that can reduce LDL cholesterol by improving your heart health.
Lastly, it is suggested to see a doctor if you see symptoms such as chest pain to control the situation. It is also necessary to take the doctor’s advice on medications because a few medications can promote the growth of LDL cholesterol, and some can inhibit growth. Hence, it is best to check with a doctor for a clear health plan.
Read More About How To Reduce High Cholesterol Levels?
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
‘Cholesterol’ is a term that we all have heard of but most of us have a vague idea about what it really is. We all know that this term comes up when heart health is being discussed. But there is more to cholesterol than that. You might be wondering why you should bother learning more about it. The reason is, the right balance of cholesterol is crucial for your overall health, including, yes, your heart.
So let us find out more about cholesterol.
Cholesterol is a wax-like substance that can be found in all the cells of the body. Cholesterol has received a lot of bad press because it is linked with heart disorders. But you probably didn’t know that cholesterol is essential to maintain the structure of the cells, for the synthesis of many hormones such as oestrogen, testosterone, adrenal and for producing Vitamin D.
There are 2 sources of cholesterol – your liver and the foods that you consume. Did you know that your liver produces all the cholesterol that your body needs? The cholesterol found in foods is called dietary cholesterol. When you consume eggs, dairy products or meat, cholesterol enters your body from outside.
There are mainly two types of cholesterol- HDL and LDL. These are lipoproteins (lipids+proteins).
HDL – High-Density Lipoprotein or HDL is also called good cholesterol. HDL collects excess cholesterol from your body and transports it to the liver which breaks the cholesterol down and your body expels it. This means HDL can protect you from heart attacks and strokes.
LDL – Low-Density Lipoprotein is called bad cholesterol because when in excess, it leads to the build-up of fats in your blood vessels. This hardens and narrows your arteries, limits the passage of blood to your heart and other vital organs, eventually triggers damage of the heart’s muscles, heart attack or cardiac arrest.
Everyone should keep an eye on their cholesterol levels.
Why cholesterol test? We tend to eat a lot of unhealthy foods that increase LDL levels in our bodies. A cholesterol test should be part of your preventive healthcare check. Since heart disorders are being reported in people as young as 40, it is best to get tested as soon as you enter your 30s.
The cholesterol test is a simple blood test that is included in the lipid profile test that will measure the levels of HDL, LDL and triglycerides in your blood.
Healthy parameters of HDL and LDL:
| Men | Women | |
| Desirable levels of HDL | 60 mg/dL or above | 60 mg/dL or above |
| HDL levels that put you at risk | Less than 40 mg/dL | Less than 50 mg/dL |
| A safe level of LDL | Less than 100 mg/dL | Less than 100 mg/dL |
| Total cholesterol | |
| Acceptable | Less than 170 mg/dL |
| Borderline | 170 – 199 mg/dL |
| High | 200 mg/dL or more |
If the cholesterol test reveals that your blood cholesterol levels are normal, then congratulations and continue living a healthy life and partaking in a healthy diet.
If your cholesterol level is deranged, then don’t panic. It is possible to lower the levels with a few simple steps. All you need is determination and discipline. But if you do not take the appropriate action, then there is a high chance that heart disorders will set in.
Measures to take to lower cholesterol levels or prevent high cholesterol
A few lifestyle changes go a long way to improve your heart health:
Foods like red meat and full-fat dairy increase your cholesterol level. So make sure to consume these in moderation. Switch to double skimmed milk and dairy products. Try to replace red meat with lean meat like chicken or duck.
Trans Fats are mostly found in partially hydrogenated vegetable oils and have been banned by many countries. Trans Fats are present in margarine, fast foods, commercial bread and cookies. Remember, do not heat any cooking oil beyond its smoke point (the temperature at which oil begins to emit smoke).
Omega 3 fatty acids help in increasing your HDL i.e., good cholesterol level and have enormous health benefits. These healthy fats can be found in flax seeds, walnuts, oily fish like salmon, mackerel, herring, hilsa, etc.
Soluble fibre doesn’t let LDL deposit in the arteries. Consume whole fruits and beans, peas, oats, apples, pears every day.
Brisk walking, jogging, skipping, cycling or swimming can do wonders for your heart. 30 minutes of exercise, 5 times a week, is highly recommended.
When you give up smoking your HDL levels will improve. At the same time, your blood pressure will be brought under control and your blood circulation too will be enhanced.
Try to use cold-pressed oil for cooking and baking because these do not contain trans fats. You can also consider ghee as a substitute. It contains plenty of monounsaturated Omega 3 fatty acids that are good for your heart. Avoid palm oil at all costs.
Also Read: What is Spirulina: Understanding the Research-Based Benefits and Uses
Unchecked high levels of cholesterol can lead to several complications. Cholesterol is deposited in the form of plaque in the arteries. This leads to the hardening of arteries and high blood pressure. Since enough blood can’t reach your heart, it damages the musculature of the heart, eventually leading to a heart attack.
The surest way to keep your cholesterol level in check is through a healthy lifestyle and regular cholesterol tests.
Also Read: Palm Oil: Is It Really Bad for You? An In-depth Look
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Ref-For a fit body, you need an active lifestyle that is devoid of stress. We all know this, but how many of us actually follow it in this fast-paced and stress-laden life?
High cholesterol is a major trigger for the onset of cardiac ailments and other diseases. It has the potential of interfering with the blood flow and damaging the arteries which may also result in a stroke. Your doctor would tell you that not all the cholesterol in your body is bad and high–density lipoprotein or HDL is actually good for your body as it helps in transporting the excessive LDL out of the body through the liver.
But how do we know what is good and bad cholesterol? Read on to know what Vinata Shetty has to say about cholesterol management in the digital age.
Vinata Shetty is a certified trainer and has trained over 1000 instructors to date. The Reebok University Master Trainer has been a part of the fitness industry for more than 18 years now. She is the brand ambassador to Gatorade, the fitness drink for sports enthusiasts and has been associated with many fitness conventions as a presenter. She has also held many corporate seminars and workshops to make people aware of the benefits of living a fit and healthy life. She is also an avid writer who has been featured in major fitness and health magazines.
Often, high cholesterol level is a condition that doesn’t present itself with symptoms and many are not aware of it till it worsens and causes further damage. While many contributing factors lead to high cholesterol levels, one can definitely manage it with good lifestyle changes and healthy eating habits.
”Cholesterol can be managed by lifestyle management unless you have some genetic predisposition which leads to high cholesterol levels.”
Cholesterol Management for a Healthier Body
In general, cholesterol level above 240 mg/dL is considered high and anything between 200mg/dL and 239mg/dL is considered borderline. There are many contributing factors for this condition, like:
Read More: Recommended & Normal Cholesterol Levels
”There is never one contributing factor and it is very hard to say which the most contributing factor is.”
Impact of High Cholesterol on your body
Read More: Cholesterol Side Effects To Watch Out For
“You should know the root cause of your high cholesterol levels to be able to treat it effectively.”
Eating soy, nuts, oats, barley, whole grains, fruits, and vegetables coupled with an active lifestyle and plenty of rest can help you manage cholesterol effectively. It is always better to avoid developing tendencies of high cholesterol level by managing it through diet, discipline and exercise. Prevention is always better than cure.
Also, read: Cholesterol Diet – Food to Eat & Avoid For High Cholesterol
Child Obesity- Who is at risk?
Of late, it has been observed that many children are way off their normal growth chart and at risk of being obese. When a child’s weight trajectory is not proportional to his/her height it means that he/she has a lot of fat accumulation which is not healthy for their growth. If left unchecked, this might lead to various chronic ailments as they grow.
This rise in child obesity can be attributed to the following factors:
”The growing cases of child obesity are alarming and we must work towards giving our children a fitter childhood.”
Upholding a healthy lifestyle and cholesterol management becomes a natural process if lifestyle habits are taken care of at an early age and kids are educated about the benefits of living healthy. Parents must make more efforts to promote health-conscious eating habits at home. Along with that, families who spend time doing physical activities such as playing sports together, are happier and healthier.
Here are some tips on managing child obesity
”Food high on sugar levels must be an occasional indulgence because what starts as a one-time thing becomes a habit and then it becomes hard to break out of that habit.”
Also Read: What is Spirulina: Understanding the Research-Based Benefits and Uses
Managing your cholesterol levels is very critical for your overall health. An active lifestyle coupled with a good diet is essential to keep your cholesterol levels in check. You must set a good example yourself to raise awareness among your kids so that they start believing in it and practice it as part of their daily routine. There is nothing you don’t know about cholesterol management; it is just about taking it seriously and working towards it. Make short goals and work towards achieving them instead of taking a huge leap and failing miserably.
Read More: 6 Simple Ways to Reduce Cholesterol Levels
Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
As a dark, leafy green related to the mustard family, watercress has a peppery punch and is packed with many nutrients. It is part of the Brassicaceae family of vegetables, this potent plant grows alongside other superfoods like kale, cabbage, and Brussels sprouts. Understanding its nutritional profile, potential benefits, and research-backed uses may empower you to make healthier choices for your diet.
In this article, we will delve into the world of watercress. We’ll explore its rich nutrients, potential health benefits, and varied food uses.
Did you know?
Watercress is often hailed as a “superfood”. It’s full of key nutrients like vitamins and minerals. At the same time, it has a low-calorie count. Its nutritional profile is discussed below.
The nutritional profile of watercress is described in a table form below.
| Nutrient | Amount per Cup (34g) | %RDI |
| Carbohydrates | 0.439 g | N/A |
| Protein | 0.782 g | N/A |
| Fat | 0.034 g | N/A |
| Vitamin K | 106% | 106% |
| Vitamin C | 24% | 24% |
| Vitamin A | 22% | 22% |
| Calcium | 4% | 4% |
| Iron | 1-2% | 1-2% |
| Magnesium | 3% | 3% |
The nutrient-dense profile of watercress is proposed to provide an array of health benefits which are described below.
Packed with antioxidants like lutein, zeaxanthin, and vitamin C, watercress may help protect against cell damage caused by harmful free radicals. Consuming antioxidant-rich foods like watercress is proposed to lower the risk of chronic diseases, including diabetes, cancer, and cardiovascular disease.
Watercress and other cruciferous vegetables contain glucosinolates, compounds that activate isothiocyanates when cut or chewed. These isothiocyanates, like sulforaphane and phenethyl isothiocyanate (PEITC), have demonstrated to have protective effects against various types of cancer, including colon, lung, prostate, and skin cancers.
Recent research has associated watercress consumption with a decreased risk of triple-negative breast cancer and bladder cancer. Additionally, the isothiocyanates and sulforaphane found in watercress have been shown to suppress the growth of breast cancer cells – further indicating its potential role in cancer risk reduction. More research is needed with this regard.
Watercress’ rich antioxidant content, specifically beta-carotene, zeaxanthin, and lutein, is proposed to contribute to improved heart health. Low levels of these carotenoids are associated with heart disease and high blood pressure. By increasing your intake of these antioxidants through watercress consumption, you may protect against the development of heart disease, heart attacks, and strokes.
Also, dietary nitrates found in watercress and other green leafy vegetables, help improve blood vessel health by reducing inflammation and decreasing stiffness and thickness in blood vessels. These dietary nitrates have also been proven to lower blood pressure by increasing nitric oxide in the blood.
Watercress may help lower cholesterol levels, thus improving heart health. A study conducted on rats with high cholesterol saw a decrease in total cholesterol by 34% and a decrease in “bad” LDL cholesterol by 53% after therapy with watercress extract. Further probing into this benefit is warranted.
Watercress contains several essential minerals for bone health, including calcium, magnesium, potassium, and phosphorus. Additionally, the high vitamin K content in watercress supports proper bone function, helping to avoid osteoporosis and maintain strong, healthy bones by modifying bone proteins and enhancing calcium absorption.
The impressive vitamin C content in watercress is essential for a healthy immune system. It assists in the production of white blood cells and lowers your risk of infection. Consuming vitamin C-rich foods like watercress may help boost your immune system and contribute to overall health and well-being.
Due to its low-calorie, nutrient-dense nature, watercress may be a valuable addition to a weight loss diet. Adding this leafy green to your meals may increase your intake of essential nutrients without significantly increasing your caloric intake.
Watercress is a source of dietary nitrates, which may improve athletic performance by increasing nitric oxide levels in the blood. While further research is needed, dietary nitrates have shown promise in reducing resting blood pressure, decreasing oxygen requirements during exercise, and potentially increasing exercise tolerance.
Watercress is rich in carotenoids, specifically lutein and zeaxanthin, which are crucial for maintaining eye health. Vitamin C is also proposed to help protect against cataract development. Consuming carotenoid and vitamin C-rich foods like watercress may help support healthy eyes and contribute to improved overall vision.
Although studies have shown health-boosting effects of watercress, further large-scale human research is needed to confirm these benefits.
Watercress belongs to the same family as other nutrient-dense cruciferous vegetables, providing similar benefits to its green counterparts.
Cruciferous vegetables like kale, cabbage, arugula, and Brussels sprouts also have high levels of vitamins, minerals, and cancer-fighting compounds. Including many of these vegetables in your diet may help make sure you get a range of important nutrients.
Alongside the benefits provided by watercress alone, cruciferous vegetables as a group have been linked to better heart health and a lower risk of certain types of cancer. Eating many types of cruciferous vegetables is a great way to add variety and enjoy the many potential health benefits these powerful plants provide.
Adding watercress to your meals is an easy way to include its many potential health benefits in your diet. You can try adding watercress in the following ways:
You can easily add watercress to your favourite salad or sandwich for a fresh, peppery spin. Simply rinse and dry the leaves, then use them instead of or along with your usual lettuce or greens.
Watercress gives a nice taste when added to soups and risottos. Add it near the end of your cooking time. This maintains the nutrients and bright green colour.
Liven up your usual pesto recipe by using watercress instead of basil. Or add it to other fresh herbs. The strong flavour of watercress is great with creamy dips like hummus or guac.
For a nutrient boost, try adding some watercress to your favourite fruit or vegetable smoothie. The mild flavour goes nicely with other ingredients. Also, the vitamins and minerals will give your drink extra nutrition.
Despite its many potential health benefits, eating watercress may pose risks to certain people. Pay attention to the following possible risks. Discuss with your healthcare provider if you’re concerned.
If you’re allergic to other cruciferous vegetables or have a known sensitivity to members of the Brassicaceae family, you may have a reaction when eating watercress. If you think you’re allergic, ask your healthcare provider for advice.
While there isn’t much information on eating watercress safety during pregnancy and breastfeeding, discuss with your healthcare provider before adding it to your diet during these periods.
People taking blood-thinning medicines, like warfarin, should be careful when eating large amounts of vitamin K-rich foods like watercress. They may interact with the medication. Your healthcare provider may suggest changes in your vitamin K intake if you take blood-thinning medicines.
Watercress is a nutrient-dense leafy green that boasts numerous health benefits ranging from reducing risk of cancer to enhanced athletic performance. With its impressive nutrient profile, which includes essential vitamins and minerals, watercress may prove to be a worthy addition to any health-conscious diet. By incorporating watercress into your meals through salads, soups, risottos, and smoothies, you may enjoy its myriad of potential health benefits and bring versatility to your culinary endeavors.
Both watercress and arugula belong to the Brassicaceae family of vegetables, but they have different tastes and appearance. Also, their nutrients are slightly dissimilar. Watercress has small, round leaves with a peppery taste, while arugula has larger, lobed leaves with a bit bitter taste. Still, both are packed with vitamins and minerals and are very healthy.
To keep watercress fresh, store it in the fridge in a bag with holes. Or, place the stems in a glass of water and cover the leaves with a plastic bag. It’s best to eat watercress within a few days of buying. To prepare watercress, simply rinse the leaves and stems with cold water and pat dry. Cut off any tough roots before using it in your meals.
Yes, you can enjoy watercress raw, which is a great way to keep all its rich nutrients. You can add it to salads, sandwiches, or smoothies for a fresh, peppery flavour boost.
Watercress is available all year but is at its best from April to September. During this time, the leaves are freshest and most flavourful.
If you’re looking for a replaceable vegetable with similar nutrients, try other cruciferous vegetables like kale, arugula, or spinach. These greens have many of the same vitamins and minerals as watercress. They are also proposed to offer similar benefits.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
It’s a fact that gluten sensitivities and celiac disease have grabbed more attention in recent times. As a result, individuals are seeking mouthwatering, healthy alternatives to foods that contain gluten. In this article, we will discuss about one such substitute, that is, the rice noodle. Besides addressing if they are actually devoid of gluten, we’ll also explore other kinds of gluten-free noodles and sauces. We’ll also share valuable tips on where to buy and how to store these food items.
Did you know?
Rice noodles are usually made from rice flour and water. This means they are naturally free of gluten. However, one must always read the labels and go for trusted gluten-free noodle brands. This avoids gluten cross-contamination during production.
Rice noodles are a widely consumed meal in Asian cuisine. Created from rice flour, their shapes and sizes vary. You can find them flat, wide, thin, or similar to spaghetti. What’s most intriguing is their flavour is subtle, making it easy for them to soak up the taste of any sauce they’re cooked in.
The basic ingredients for rice noodles are rice flour and water. Some brands might also include a laxative-free starch, such as cornstarch or tapioca starch. These are added to provide a more consistent texture. Hence, rice noodles are generally gluten-free and they’re a safe choice for anyone on a gluten-free diet.
There are many other noodles that are gluten-free apart from rice noodles which are described below.
Soba noodles are a classic Japanese dish made traditionally from buckwheat flour. Despite the term “buckwheat”, they do not contain wheat. Thus, they’re gluten-free. Just ensure to select a brand where wheat isn’t mixed with buckwheat.
Shirataki noodles are made from glucomannan fiber derived from konjac root. These Asian noodles are gluten-free and low in calories and since they are flavourless, they can soak up the taste of whatever they’re cooked with.
They are a unique kind of noodle made from seaweed. Apart from being gluten-free, these clear and crunchy noodles can be used in a wide range of dishes.
Another gluten-free noodle option is brown rice noodles. Made from brown rice flour, they are said to offer extra health benefits with their high fiber content.
Preparing these noodles is easy. Just cook the noodles as per the packet’s instructions. Then, add your favorite seasonings. You’ll find different brands of gluten-free pack noodles in grocery stores and online. Always check the ingredients before buying the product.
Some tips on gluten-free sauces and sides to your rice noodles are described below.
Stir-frying is a superb way to prepare a gluten-free meal with rice noodles. For a delicious gluten-free stir fry, combine vegetables with a gluten-free sauce. For protein, add tofu, chicken, shrimp, or beef.
If you’re avoiding soy, you can use coconut aminos or gluten-free fish sauce. This alternative can work as a gluten-free, soy-free sauce for your stir fry.
You can create a gluten-free stir-fry sauce that’s devoid of alcohol or cornstarch. Instead of mirin or cooking wine, use rice vinegar. For thickening, use arrowroot powder or sweet white rice flour as an alternative to cornstarch.
Below we have described a few tips for buying and storing rice noodles.
While buying rice noodles, go for brands that are certified as gluten-free. You can find these at local grocery stores, Asian markets, or online. Do remember to read the ingredient list clearly to avoid any gluten-cross contamination.
To prepare these noodles, follow the company’s instructions. These usually involve boiling in water for a set time. Once done, drain and rinse the noodles in cold water. If you’re not going to use them right away, rest them in cold water.
If there are leftovers from your gluten-free stir fry and rice noodles meal, you can store them. Just put them in a sealed container and keep them at room temperature. This can last up to 3 hours. For longer storage, keep the leftovers in the fridge and sprinkle some water before reheating. This helps to stop it from drying out.
Also Read: Sea Moss: Uses, Benefits, Side Effects & More!
Rice noodles are an excellent gluten-free option. They’re a blessing for individuals dealing with gluten sensitivities and celiac disease. By exploring diverse gluten-free noodle types along with delicious sauces and diverse sides, you can prepare scrumptious, gluten-free meals that suit your dietary needs.
Do remember to always read ingredient labels and pick certified gluten-free brands. This ensures the utmost quality and safety in your gluten-free meals.
The regular egg noodles aren’t gluten-free. They are often made with wheat flour. Always make sure to look for gluten-free egg noodles if you need a gluten-free option.
Rice noodles aren’t low-carbohydrate. They are primarily made from rice flour, which is high in carbohydrates. If you are seeking a low-carbohydrate option, consider shirataki noodles or spiralised vegetables.
It can be if it’s made with gluten-free items like tamari or gluten-free soy sauce. It should also be thickened with gluten-free flour, like cornstarch or arrowroot. Always check labels and ingredients to make sure a sauce is gluten-free.
Usually, Pad Thai rice noodles are gluten-free. Remember, they are made from rice flour and water. But always check the labels and ingredients to make sure they haven’t been cross-contaminated.
There are several gluten-free noodles, like rice noodles, brown rice noodles, kelp noodles, shirataki noodles, and gluten-free types of soba noodles. Always check ingredient labels and buy certified gluten-free noodles for safety.
Yes, you can. If rice noodles are properly softened, they can be kept in cold water and sealed. This can be stored at room temperature for a few hours.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Sea moss, otherwise known by its scientific name Chondrus crispus, is a type of red algae. It mostly grows in the coastal areas around the Atlantic Ocean. With a rich list of nutrients, it’s gaining fame as a natural supplement. As people grow more fond of alternative medicine, sea moss is becoming a popular choice for a wide range of nutrition and health requirements.
In this article, we’ll be looking closely at what makes up sea moss, its various types, and what it offers nutritionally. We’ll also discuss how we can use sea moss, either in food, cosmetics, or as a traditional medicine. Lastly, we’ll discuss the possible health benefits; and the potential risks one might face when they add sea moss to their diet. We’ll also guide you on how you can prepare sea moss and the factors to consider when choosing a sea moss product.
Did you know?
Sea moss, also known as Irish moss, is an edible seaweed that is part of the Rhodophyta family of red algae. The Atlantic coastal regions of both Europe and North America are its primary growth areas. Sea moss is a flexible plant that can change in shades, influenced by factors like water temperature and where it’s located on the globe. Its main use is as a natural thickening agent due to its carrageenan content, with applications in cooking, cosmetics, and medicine.
Sea moss comes in various colours like green, yellow, red, brown, and black. The red sea moss, more commonly known as ‘Irish moss,’ is most common. While all these varieties come from the same Chondrus crispus family, their nutrient content and potential health benefits could differ based on their exact growth conditions.
The various types of sea moss and their interesting characteristics are described in the table below.
| Types of Sea Moss | Description |
| Green sea moss | Rarest type, less common than other colours |
| Yellow sea moss | Grows when red sea moss is exposed to sunlight |
| Red sea moss (Irish Moss) | Most commonly used, known for its thickening properties |
| Brown sea moss | Popular in cosmetic applications |
| Black sea moss | Growing popularity, similar characteristics to red sea moss |
Sea moss may not look like much, but it’s packed with nutrients. It contains key vitamins and minerals required for overall health. It even has antioxidants, which are proposed to offer immunity against oxidative stress and support a healthy immune system.
It’s high in vitamins like A, C, D, E, and K, along with B-group vitamins such as B1 (thiamine), B2 (riboflavin), B3 (niacin), and B9 (folate). Essential minerals like calcium, magnesium, iron, zinc, copper, manganese, phosphorus, potassium, and iodine – a mineral that our thyroid needs to work well, are also found in sea moss.
Apart from the micronutrients, sea moss also offers some macronutrients your body requires. For one, it has dietary fiber, which is good for digestion and helps promote bacteria that are good for the gut apart from proteins (0.15g/10g), carbohydrates (1.23g/20g), and fat (0.02g/10g).
Sea moss is home to trace elements such as selenium, key for the activity of antioxidant enzymes, and vanadium, which could help control blood sugar levels. It is also a very low-calorie substance providing 4.9 kcal of energy per 10g serving size.
Research has found that paint made from sea moss helps to prevent things like algae and other organisms from sticking to ships’ bottoms. This process is called anti-fouling. It was found that when this extract was put into special paint and tested in the ocean, it kept ships cleaner for about 6 weeks. More studies are going on to make paint last even longer.
Dr. Siddharth Gupta
Sea moss, with its wealth of nutrients and low-calorie content, has many potential uses in our day-to-day lives which are described below.
In cooking, sea moss gives thickness thanks to its natural thickening agent, carrageenan. It’s great for soups, stews, sauces, and salad dressings, as well as sweets like puddings and ice creams. Besides its thickening ability, sea moss is packed with nutrients that bring more potential health benefits to these dishes.
Sea moss serves to moisturize and nourish your skin as well and is used in skincare products like face masks, creams, and serums. Because it’s rich in vitamins and minerals, and it is proposed to hydrate, soothe, and rejuvenate the skin while reducing inflammation, redness, and common skin problems.
Sea moss has been used in traditional medicine, especially in Ireland and the Caribbean, for many centuries. It’s been used to promote immunity, aid digestion, soothing respiratory ailments, and alleviate joint pain and inflammation.
Currently, research is being done to include sea moss extracts in agriculture. These extracts on plants can enhance growth and drought resistance. One study on tomato plants with Chondrus crispus extract showed taller, stronger growth despite water shortages. The extract’s unique proteins help in drought tolerance which can be used for better farming and gardening practices.
Dr. Rajeev Singh
Just like any other natural food, sea moss has a range of potential health benefits backed by both science and anecdotes. But it’s key to note that more studies are needed to fully grasp the extent of this sea vegetable’s potential benefits.
Because it has a lot of iodine, sea moss is said to play a key role in supporting thyroid function, a gland in charge of various processes like growth, metabolism, and reproduction. Intake of the right amount of iodine is needed for producing thyroid hormones.
Sea moss, thanks to its dietary fiber content, is said to promote healthy digestion and acts as a prebiotic, fostering the growth of beneficial bacteria in the gut. In turn, this helps improve nutrient absorption, offers protection against harmful bacteria, and contributes to better bowel regularity.
Sea moss is filled with antioxidants and essential nutrients that are proposed to help the immune system, providing strength and resilience against common infections, viruses, and harmful bacteria. Plus, its proposed anti-inflammatory properties may reduce the symptoms of respiratory illnesses such as colds and flu.
Some research suggests that sea moss may aid in avoiding certain types of cancer. Its antioxidant content may neutralize free radicals and protect cells from mutation and damage linked to the development of cancer.
Early studies suggest that sea moss may have neuroprotective effects, protecting the brain and nervous system against damage from oxidative stress and inflammation. Some studies even suggest that sea moss might be beneficial in managing neurodegenerative diseases like Parkinson’s and Alzheimer’s. Still, more research is needed to confirm these findings.
Should you choose to add sea moss to your diet, it may help regulate your blood sugar levels due to its abundance of dietary fiber, which slows digestion and reduces the impact of glucose on blood sugar levels. Moreover, certain compounds found in sea moss have been linked to improved insulin sensitivity and increased glucose uptake in cells. More research is needed concerning this.
One of the main potential benefits of consuming sea moss lies in its positive effect on heart health. Rich in omega-3 fatty acids and other essential nutrients, sea moss may lower bad (LDL) cholesterol, reduce the risk of blood clot formation, and improve overall cardiovascular health.
Using sea moss in skincare products showcases its positive effects on skin and hair health. Filled with natural minerals and vitamins, it nourishes and rejuvenates hair while maintaining skin hydration and elasticity. It may also soothe redness, inflammation, and dryness, giving skin a healthy glow.
The nutrient-rich profile of sea moss makes it a good supplement for those looking to boost their energy levels and speed up muscle recovery after strenuous workouts. Its essential amino acids, vitamins, and minerals are proposed to aid in regenerating cells and repairing muscle tissue, helping to restore the body’s energy balance.
Though not backed by science, some personal accounts suggest that sea moss may have a positive effect on fertility in both men and women. This is mainly thanks to its rich store of essential vitamins and minerals that support reproductive health and hormonal balance.
A lot of studies have shown the health-beneficial properties of sea moss, yet further large-scale human research is needed to corroborate these.
While sea moss has many potential benefits, it’s important to be aware of the possible risks and problems tied to its use.
It’s possible to have side effects if you eat too much sea moss, like any nutrient-rich food. For instance, taking too much of the iodine-rich sea moss can lead to an imbalance in your thyroid, leading to conditions like hypothyroidism (underactive thyroid) or hyperthyroidism (overactive thyroid).
Allergies to iodine, shellfish, and sulphur can make you have allergic reactions to sea moss. So, be careful with it if you’re in this group as it may cause symptoms like itching, redness, and swelling.
Unfortunately, sea moss grown in dirty waters can take in toxic heavy metals such as cadmium, mercury, aluminum, and lead. Eating this plant could mean you consume these harmful metals. Also, there are risks of being exposed to harmful microorganisms and other pathogens when eating sea moss taken from polluted waters.
If you want to eat sea moss, it’s important to prepare it well to enjoy its benefits and avoid potential risks.
The best sea moss is one that has been sourced from clean waters and harvested with care for the environment. An even better choice is organic sea moss produced under controlled conditions as it reduces the risk of contamination with heavy metals and supports good practices that respect the environment.
To prepare sea moss at home, first, wash the raw plant material well to get rid of any dirt, tiny particles, or sea salt. Next, soak it in clean water overnight to soften it and get rid of any lingering impurities.
After the soaking and rinsing are done, mix the sea moss with clean water until you get a smooth gel-like structure. Move the mixture to a container that has a lid and put it in the fridge to let it turn into gel overnight.
After sea moss gel is ready you can now use it in different recipes, allowing you to benefit from its gelling properties as well as nutrients. You can mix it into soups, stews, salad dressings, smoothies, or even sweet dishes like pudding.
You can turn sea moss gel into DIY cosmetic products like face masks and moisturizing creams. Just combine the gel with other nourishing ingredients like honey, aloe vera, or essential oils, to get skincare that suits your skin’s requirements. Always do a patch test before using it.
When choosing a sea moss product, be it in gel, powder, or supplement form, there are several key factors to consider.
Trust a sea moss product that is sourced the right way. The best option would ideally come from clean ocean waters. Also, organic sea moss grown under controlled conditions provides a cleaner and safer product by reducing the risk of contamination with heavy metals or other pollutants.
Certifications such as USDA Organic, Non-GMO Project Verified, and Fair-Trade Certified are good indicators that a product meets high standards in production and harvesting methods.
Sea moss, a red algae packed with nutrients, offers potential health benefits due to its mix of vitamins, minerals, antioxidants, and fibers. While we need more research to fully explore the range of benefits on offer, sea moss has the potential to support good thyroid health, improve gut function, better heart health, improve the immune response, and much more.
Adding sea moss to your daily routine may have positive effects on your overall well-being when you source, prepare, and consume it properly and in moderation. However, as with any natural supplement, it’s always smart to discuss with a healthcare professional if you’re planning to use sea moss, especially if you have certain health conditions or sensitivities.
There’s not enough scientific evidence directly linking sea moss to weight loss. However, its dietary fiber content and the potential impact it has on gut health and blood sugar control could help with weight management. Still, we need more research to firmly establish a link between sea moss and weight loss.
While most people can safely consume sea moss in moderation, those who are allergic to iodine, shellfish, or sulphur should avoid it. It’s best to discuss with your healthcare provider to make sure sea moss is a good fit for your unique needs and situation.
The “secret” benefits of sea moss lie in its nutrient-dense nature. It’s full of vitamins, minerals, antioxidants, and fiber, which serve many functions in our bodies and may lead to overall health improvements. But keep in mind that some claims need more scientific backing. Always consult your healthcare provider before including sea moss in your daily routine.
People with allergies to iodine, sulphur, or shellfish should not consume sea moss as it may cause allergic reactions. Also, pregnant, and breastfeeding women and those with thyroid disorders or on certain medications should discuss with their healthcare provider before using sea moss.
Due to its rich iodine content, you may not want to eat sea moss every day. Moderation is key here. So, ask your healthcare provider about what doses and how often sea moss should be included in your diet.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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