Looking for ways to lower cholesterol? Try these heart-friendly oils

Lowering cholesterol is important to support your heart health. It's not just the foods that make a difference. Oils are equally important. Know which oil is good for cholesterol and your heart.

While cooking you must have noticed that the oil you use can enhance the flavour of a dish. Mostly derived from seeds and fruits, cooking oils do more than making a dish taste better. They may also have cardiovascular protective properties, which means they can be beneficial for your heart. One of the best ways to protect your heart is to make sure your cholesterol level does not shoot up. So, you have to ensure you eat all things healthy, including oil. But which oil is good for cholesterol? Read on to find out the healthy cooking oils for your heart.

What are the dangers of high cholesterol?

Cholesterol, a waxy and fat-like substance, is necessary for your body. “It is a fundamental component of cellular structure, and helps in the production of hormones like cortisol and estrogen, and vitamin D synthesis,” says a cardiologist.

Your body relies on an appropriate level of cholesterol for these bodily functions. If you have high cholesterol, it can cause problems. It is when you have a total cholesterol above 200 milligrams per deciliter (mg/dL), according to experts. This means your low-density lipoprotein (LDL) or “bad” cholesterol, high-density lipoprotein (HDL) or “good” cholesterol and triglycerides are more than 200 mg/dL.

Here are some of the dangers of having high cholesterol:

• Atherosclerosis: Excess LDL cholesterol can get accumulated on arterial walls, forming plaques, which can narrow the arteries. “This can reduce blood flow, and may lead to heart attacks or strokes,” says Dr Borse.
• Heart disease: When the arteries get narrowed or blocked, the heart needs to work harder. This can lead to coronary artery disease, which may lead to death.
• Peripheral Artery Disease: It is a health condition in which the arteries get narrowed outside the heart. “This usually happens in the legs, and reduced blood flow in the limbs can lead to pain, and mobility issues,” says the expert.

Which oil is good for cholesterol?

If you want to know which oil is good for cholesterol, here are some options:

1. Extra virgin olive oil

“Made of pressed olives, this oil is high in monounsaturated fats and polyphenols, which fight inflammation and improve heart health,” says nutritionist Pooja Kedia. So, if want to know which oil is good for cholesterol, make sure extra virgin olive oil is part of the list. It increases HDL-cholesterol and reduces LDL-cholesterol, as per research published in 2015. You can drizzle it over salads, cooked vegetables, or whole grains, but go for light sautéing.

2. Avocado oil

Extracted from avocados, this oil is high in monounsaturated fats and vitamin E. If you want to know which oil is good for cholesterol, make sure to try avocado oil. “They help to aid in lowering LDL levels while enhancing HDL cholesterol. It also offers anti-inflammatory benefits, making it a strong choice for cardiovascular health,” says Dr Borse. It is ideal for sautéing, roasting, and stir-frying. It can be used for salad dressings, guacamole, or drizzling over grilled dishes.

3. Flaxseed oil

Cold-pressed flaxseeds are used to make this oil, which is rich in alpha-linolenic acid, a type of omega-3 fatty acid. “This helps support heart health and improve cholesterol metabolism, which involves the way the synthesises, transports, and excretes cholesterol,” says Kedia. You can drizzle it over already cooked dishes. But don’t expose it to high heat, as harmful compounds can get formed while using it for cooking.

4. Walnut oil

Wondering which oil is good for cholesterol Go for the oil made from pressed walnuts, which are rich in omega-3 fatty acids and polyphenols. “It also contains ellagic acid, which is an antioxidant known to support heart health,” says Kedia. Use this oil in salad dressings and healthy dips.

5. Canola oil

Extracted from rapeseed plants, this oil is full of monounsaturated fats, omega-3s, and low in saturated fats. “It can help to lower LDL cholesterol while increasing HDL cholesterol, and so, can improve overall heart health,” says Kedia. It goes well with cooking, baking, sautéing, and grilling.

6. Sesame oil

If you want to know which oil is good for cholesterol, then you have to try sesame oil. Extracted from sesame seeds, this oil is a great option. “It has antioxidants such as sesamol and sesamin that help to contribute to lowering cholesterol levels,” says Dr Borse. They can prevent oxidative damage to LDL particles and support overall heart health. You can add it to homemade hummus or dressings.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Avocado Oil - Health Benefits & How to Make It

Avocado oil is one of the very few cooking oils you can easily extract at home. Coincidentally, it’s also one of the healthiest oils out there. For example, there is a lot of research backing the positive effect of avocado oil on joint health, eyesight, and skin health. People claim that avocado oil is comparable to olive oil in terms of its health benefits and uses. Learn why this healthy oil is a great ingredient to have in your pantry and how to make it at home.

1. Avocado oil is beneficial for arthritis 

Arthritis is an umbrella term for a large group of inflammatory joint conditions. Osteoarthritis is the most common form of arthritis. It typically affects people over the age of 50 and comes with a lot of pain, discomfort, and stiffness caused by inflammation in the joints. 

 

According to numerous studies, a type of extract called avocado soybean unsaponifiables (ASU) can alleviate the symptoms of osteoarthritis. In the studies, participants were taking an ASU supplement by mouth for several months. This was found to reduce joint pain and stiffness caused by osteoarthritis. 

 

People with severe osteoarthritis and those suffering from hip or knee arthritis were observed to have the best results. Avocado unsaponifiables are naturally present in avocado oil, so including the oil in your diet regularly may reduce arthritis symptoms as well.

 

2. How avocado oil helps your skin 

One of the most well-known benefits of avocado oil is related to the skin. You can apply avocado oil directly onto the skin like you would a moisturizer. Unlike thicker oils, avocado oil is absorbed quickly, and it doesn’t form a film over the skin. It is also non-comedogenic and non-irritating, so even those with very sensitive skin can use avocado oil. 

 

Both people with acne and those with dry or red skin will be able to enjoy the anti-inflammatory and calming properties of avocado oil. According to studies, you can also use avocado oil topically to heal sunburned areas, minor wounds, or eczema and psoriasis flareups. 

 

The skin benefits of avocado oil are attributed to its richness in oleic acid, a monounsaturated omega-9 fatty acid that’s also present in olive oil, as well as such nutrients like lecithin, vitamin D and E, and beta carotene. 

 

3. The antioxidants in avocado oil help prevent age-related eye diseases  

Certain nutrient deficiencies are associated with decreased eye health and eyesight. Even those health conditions that we usually associate with age, such as macular degeneration and cataract, can begin or become worse in those deficient in nutrients like vitamin C and E, vitamin B12, and carotenoids. 

 

Avocados are rich in both vitamin C and E, beta-carotene, and lutein (another carotenoid). Lutein, in particular, is linked to eye health. It is present in our eyes and serves as a protective shield to eye tissues from sun damage. 

 

4. Avocado oil makes it easier for your body to absorb beneficial nutrients

An interesting observation was made in a small study from 2005. The researchers looked at the ability of avocados and avocado oil to improve the absorption of carotenoids. The researchers hypothesized that the healthy fats present in avocado oil and fresh avocados would help the body absorb carotenoids from foods like lettuce, spinach, and carrots better. 

 

Carotenoids are fat-soluble, but most vegetables do not contain any fats, which makes these nutrients more difficult to absorb. Adding just a smidge of avocado oil or some fresh avocado was found to improve the body’s ability to get more carotenoids from a vegetable salad. 

 

5. Gum disease can be prevented with avocado oil

According to a handful of studies, the avocado soybean unsaponifiables (ASU) extract used for arthritis can also be useful for preventing gum disease. Also known as periodontal disease, gum disease is a common cause behind bleeding gums and bad breath. Over time, the condition progresses and may destroy the bone that’s supporting the teeth, which could ultimately result in tooth loss. In a test tube study, the ASU extract was found to slow down the production of inflammatory agents that cause gum disease. 

 

6. You can strengthen your hair with avocado oil

Those who suffer from a flaky scalp or have dry hair should consider using avocado oil. Avocado oil is a great anti-inflammatory agent and an even better moisturizer. Applying it to the hair can help reduce an itchy or dry scalp and strengthen brittle hair. You can use avocado oil as a hot oil treatment before you wash your hair. 

 

To do so, pour 3-5 tablespoons of avocado oil into a glass or jar, and heat it by placing it into a bowl of hot water. It’s important to avoid heating the oil directly in order to preserve the beneficial nutrients. Once the oil is pleasantly warm, apply roughly half of the oil to the scalp and massage gently with your fingertips for a few minutes. Then apply the remaining oil to the length of the hair and leave it on for 15-30 minutes. Finish by washing your hair as usual. 

 

7. Avocado oil is good for the heart

It’s safe to say we all know that excessive fat consumption is bad for the heart. But not all fats are made equal. Trans fats and saturated fats are those more strongly associated with heart disease and cardiovascular issues. On the other hand, plant-based fats and omega-3 fats, such as those found in fatty fish, are actually beneficial for the heart. 

 

Like olive oil, avocado oil is actually superb at regulating cholesterol levels and may even reduce triglyceride levels and blood pressure. Moreover, according to animal studies, avocado oil is better than olive, coconut, and corn oil for blood cholesterol levels. So, don't shy away from adding this healthy oil into salads or using it liberally in cooking.

How to make avocado oil at home

Avocado oil is made from the pulp of ripe avocados, and it has superb properties like a neutral taste and a very high smoke point. Avocado oil is widely available in stores, you’ll surely find some of it at your nearest supermarket. However, you can also make your own avocado oil if you have some ripe or even overripe avocados at home. 

 

To yield a standard 250 ml (8 oz) bottle of avocado oil, you’ll need 15-20 ripe avocados. However, you can make oil from just 1-2 avocados as well. Here’s how: 

 

1. Peel and remove the stone from your avocados. Then, mash the avocado pulp into a smooth paste. 

 

2. Dry the avocado paste in a shaded but ventilated area for a few days, or heat it up for 40-60 minutes at the lowest setting in your oven (ideally, 45-50°C or 113-122°F). You might need to mix it from time to time until the entire paste becomes dark. Test: When you press on the paste with a spoon, oil should come out. 

 

3. Extract the oil by pressing the paste through a fine cheesecloth. Bottle it up and store it in the fridge for up to 8 months.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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These Home Remedies Will Work Wonders to Soothe Itchy Skin

One of the most uncomfortable annoying things to endure is to have perpetually itchy skin. It can happen anywhere - on the elbows, knees, hands, or the nape of the neck. Moreover, it can at times be hard to find the cause for itchy skin: it may be because of an allergy, an insect bite, the weather, stress, or even because of some clothes you wear. Itching can also be a symptom of something more serious, like a rash or skin conditions, such as eczema and psoriasis. If you are experiencing frequent and severe itching then consult your dermatologist right away.

The National Eczema Association states that people who regularly experience itchy skin may have difficulty sleeping and may become depressed or anxious. However, for moderate or mild itching, you don’t always need to run to the drugstore to find an ideal treatment. There are several at-home remedies that can work wonders to calm itchy skin. Let’s take a look at a few effective ones that are sure to help.

1. Apply peppermint oil 

Menthol, which is an essential oil found in plants of the mint family, is known as a counterirritant. It works by causing the skin to first feel cool and then warm. Your brain is then distracted from the feelings of ache or pain that the itching causes. 

 

Peppermint oil, which contains menthol, is considered one of the best options for soothing itchy skin. Its cooling properties can help reduce itching caused by bug bites, poison ivy, and even hives. Moreover, this oil can also be used to ease itching related to diabetes, liver disease, and kidney disease. A 2016 study revealed that participants felt relief from itching when using peppermint oil coupled with petrolatum. 

 

Experts recommend that essential oils like peppermint oil should ideally be diluted in a carrier oil before you apply them onto the skin. 

 

2. Take an oatmeal bath

Colloidal oatmeal (also known as finely-ground oats) has anti-inflammatory and antioxidant properties that can help soothe itchy skin. Researchers have found that these oats contain chemicals called avenanthramides that fight inflammation and redness and can provide a soothing coating for the skin. In 2015, a study discovered that colloidal oatmeal lowered scaling, dryness, roughness, and the severity of itching in healthy females who exhibited bilateral mild to moderate itching.

 

Dermatologists recommend sprinkling some colloidal oatmeal, which is so finely ground that it dissolves easily, in bath water and having a bath with the resulting solution. Doing this for a few days in a row will soothe irritated or sunburned skin. If you're not too keen on an oatmeal bath, though, you can also get colloidal oatmeal creams and lotions that are widely available in stores.

 

3. Use baking soda

Baking soda has antifungal properties and research indicates that it can be used as an effective remedy for getting relief from different fungal infections. Baking soda can help tame the reddened skin and also lessens irritation and itching. According to dermatologists, baking soda reduces inflammation by neutralizing acids on the skin’s surface and hence balancing the pH level of the skin. It also acts as a natural antiseptic by getting rid of bacteria on the skin. 

 

The National Eczema Association recommends adding one-quarter of a cup of baking soda to a warm bath and soaking for 10-15 minutes. Then, towel-dry your skin softly and moisturize afterward. You can also mix it with warm water to make a paste and apply it to the itchy area.

4. Ice the itch

One trusted way to relieve prickly skin is to opt for a cold compress. According to the American Academy of Dermatology, applying a cold, wet cloth or ice pack to the affected area for about 5-10 minutes can be really beneficial. If the redness and itching are a little severe, then aim for 10-15 minute sessions until you get some relief. 

 

Cooling helps alleviate inflammation that may be the main reason for your itchy skin. Icing is also a great short-term solution for annoying bug bites. Simply press an ice cube on the troublesome area for a few minutes and it should feel better.

5. Use apple cider vinegar 

Apple cider vinegar is known to provide relief from a rash because of its antiseptic, anti-fungal, and anti-bacterial qualities. It also contains acetic acid which has been commonly used in medicine for more than 6,000 years for the disinfection of wounds and as an antiseptic agent. 

 

According to the National Psoriasis Foundation, apple cider vinegar may come in quite handy to get alleviation from an itchy scalp. Furthermore, the National Eczema Association has also observed that the liquid may be useful for people with eczema by restoring their skin’s natural pH level. Hence, it’s a great idea to give it a try. 

 

For best results, you can apply raw, organic, unfiltered apple cider vinegar on the affected area with a cotton ball or washcloth. Alternatively, you can add 2 to 3 cups of vinegar to lukewarm water, soak it for 15-20 minutes, and have a nice bath which should provide some comfort against the itching. 

 

Please note, however, that this remedy is not advisable for people with cracked and bleeding skin as vinegar can cause a burning sensation on open wounds.

6. Try coconut oil

Coconut oil contains essential fatty acids (EFAs) that can help your skin remain hydrated and protected. It is gentle on the skin and can be used as a natural moisturizer on a prickly area. 

 

Coconut oil is rich in lauric acid, which helps decrease the presence of viruses, bacteria, and fungi on the skin. This oil will definitely help soothe the skin and reduce irritation and itching while lowering the risk of infection as you will scratch less. Just slather it on the itchy areas and leave it overnight. Doing so is likely to provide some amount of instant relief.

 

7. Use avocado oil

Avocado oil is great for skin or skin conditions that cause itching and inflammation. It is anti-inflammatory and works as an ointment to soften the skin and catch moisture, thus soothing the itchiness. 

 

This oil is full of several minerals and nutrients like healthy fats and proteins including sterolin, which helps soften and moisturize skin. It also contains vitamins such as potassium and lecithin that the skin needs to thrive. All this makes avocado oil superb for itchy skin. It works well as a natural moisturizer as it is absorbed deeply by the layers of the skin. 

 

Use it in a similar fashion to coconut oil – just spread it nicely on the troublesome area for a few hours for best results.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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