High cholesterol is a serious health concern that can increase your risk of heart disease and stroke. The good news is that you can take steps to lower your cholesterol levels and improve your overall health. Here are 10 lifestyle changes that can make a big difference.
1-Limit Saturated Fat
Focus on lean protein sources like fish, poultry, and beans.
Choose low-fat dairy products, Opt for low-fat or fat-free milk, yogurt, and cheese
Trim visible fat from meat before cooking.
Limit fried foods and processed meats.
Limit Processed Foods: Processed meats like sausages and hot dogs are often high in saturated fat. Opt for fresh or minimally processed meats whenever possible.
Minimize Fried Foods: Fried foods are loaded with saturated fat. Choose healthier cooking methods like baking, grilling, or steaming.
Saturated fat raises your LDL (“bad”) cholesterol levels. By cutting back on saturated fat and replacing it with healthier fats like unsaturated fats found in fish, olive oil, and avocados, you can help lower your LDL cholesterol.
2-Embrace Exercise
Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Activities like brisk walking, biking, swimming, or dancing are all great options.
Even small amounts of activity can make a difference.
Regular exercise is a powerful tool for lowering LDL cholesterol and raising HDL (“good”) cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. If you’re new to exercise, start slowly and gradually increase the intensity and duration of your workouts.
3- Say No to Smoking
Smoking damages blood vessels and increases your risk of heart disease.
Quitting smoking is one of the best things you can do for your heart health.
Smoking is a major risk factor for heart disease, including high cholesterol. Quitting smoking can significantly improve your heart health and lower your risk of other health problems. There are many resources available to help you quit smoking, talk to your doctor for a personalized plan.
4-Manage Weight
Losing even a small amount of weight can improve your cholesterol levels.
Focus on healthy eating and regular exercise to lose weight safely.
Being overweight or obese can increase your LDL cholesterol levels and decrease your HDL cholesterol levels. Losing weight can help improve your cholesterol profile and reduce your risk of heart disease.
Include plenty of fruits, vegetables, beans, and whole grains in your diet.
Soluble fiber helps to remove cholesterol from your body.
Soluble fiber can help lower your LDL cholesterol levels. By adding soluble fiber-rich foods to your diet, such as oatmeal, apples, and Brussels sprouts, you can help improve your heart health.
7-Moderate Alcohol Consumption
If you choose to drink alcohol, do so in moderation.
Moderation for men is one drink per day and for women is two drinks per day.
Moderate alcohol consumption may actually raise HDL cholesterol levels. However, excessive alcohol consumption can raise triglycerides, another type of blood fat, and increase your risk of heart disease.
8-Get Regular Checkups
Have your cholesterol levels checked regularly by your doctor.
This will help you track your progress and make adjustments to your lifestyle as needed.
It’s important to have your cholesterol levels checked regularly by your doctor. This will help you monitor your progress and determine if you need to make any changes to your lifestyle or medication regimen.
9-Live a Healthy Lifestyle
By making small changes to your diet and exercise routine, you can significantly improve your cholesterol levels and reduce your risk of heart disease.
Talk to your doctor about the best ways to lower your cholesterol.
High cholesterol is a treatable condition. By making healthy lifestyle changes, you can lower your cholesterol levels and improve your overall health. Talk to your doctor about the best ways to manage your cholesterol and reduce your risk of heart disease.
10-Reduce Stress
Chronic stress can raise LDL cholesterol levels.
Practice relaxation techniques: Techniques like deep breathing, yoga, or meditation can effectively manage stress.
Prioritize Sleep: Aim for 7-8 hours of quality sleep each night. Poor sleep can disrupt your body’s cholesterol balance.
Turmeric: An Ancient Spice with Medicinal Benefits
Turmeric is indeed a vibrant yellow spice derived from the rhizomes (underground stems) of the Curcuma longa plant, which belongs to the ginger family. It’s cultivated in warm climates globally and has been valued for both culinary and medicinal purposes for centuries.
Yes, turmeric, especially its active compound curcumin, has been studied extensively for its health benefits. Curcumin is known for its powerful anti-inflammatory and antioxidant properties, which can potentially contribute to various health benefits such as improved brain function, lower risk of heart disease, and even potential anti-cancer effects. It’s often used in traditional medicine and has gained attention in modern research for its potential therapeutic applications.
Comparison of turmeric supplements versus turmeric powder (as a spice) :
Feature
Turmeric Supplements
Turmeric Powder (as Spice)
High Concentration
Up to 95% curcumin content, the active compound in turmeric.
About 2-9% curcumin content, naturally occurring in turmeric.
Enhanced Bioavailability
Contains additives like black pepper (piperine), phospholipids (Meriva, BCM-95), antioxidants (CurcuWIN), or nanoparticles (Theracurmin) to improve absorption.
Lower bioavailability; curcumin is less easily absorbed by the body without additives or enhancers.
Convenience
Provides a standardized dose in easy-to-take capsule or tablet form.
Requires incorporation into meals or drinks; dosage varies based on amount used in recipes.
Natural Form
Derived from the natural turmeric root but highly concentrated.
Ground from the turmeric root, retaining its natural state and flavor.
Versatility
Typically taken as a supplement; less versatile for culinary use.
Widely used in cooking for flavoring curries, soups, teas, and other dishes.
Traditional Uses
Adapted for modern health benefits; often used for targeted health goals.
Historically used in holistic medicine and traditional home remedies for various health benefits.
Comparison of supplements versus powder
Both forms of turmeric offer health benefits, but the choice between them depends on personal preferences, health goals, and convenience factors.
Health Benefits of Turmeric
Weight management
Metabolism Boosting: Curcumin may help increase metabolism, potentially aiding in calorie burning and fat breakdown.
Reduction in Fat Tissue Growth: Some studies suggest that curcumin could inhibit the growth of fat tissue by affecting the process of fat cell formation.
Anti-inflammatory Effects: Chronic inflammation is linked to obesity, and curcumin’s anti-inflammatory properties might help reduce inflammation markers associated with weight gain.
However, it’s important to note that while turmeric and curcumin show promise, they are not magic solutions for weight loss. A balanced diet, regular exercise, and overall healthy lifestyle choices remain key factors in achieving and maintaining a healthy weight. Always consult with a healthcare provider before starting any new supplement regimen.
Skin Problems
Turmeric possesses skin-friendly (Varnya) properties, making it effective in treating various skin problems. Regular use can alleviate inflammation and other blood-related disorders.
Externally applying turmeric powder can help control skin problems like acne due to its antibacterial properties.Its valued in beauty therapies for its skin-healing properties, boasting over 300 antioxidants to brighten skin and prevent breakouts. A face pack combining sandalwood, turmeric, and milk can effectively remove tan and promote clearer skin.
Boost Immunity
Anti-Inflammatory Benefits: Curcumin’s anti-inflammatory properties may help combat infections and support immune function by reducing inflammation in the body.
Antimicrobial Effects: Research suggests curcumin may have antimicrobial properties that could assist in fighting microbial diseases like colds and flu.
Traditional Remedies: Turmeric milk (Haldi doodh) is a traditional remedy used for centuries to soothe colds, coughs, and other respiratory ailments. It combines turmeric with warm milk, offering a comforting and potentially therapeutic drink. Add Vitamin B complex- https://globalbuzznetwork.com/12-life-changing-benefits-of-vitamin-b-complex/
Improve Brain Health
Curcumin, found in turmeric, enhances levels of the brain hormone BDNF, which promotes the growth of new neurons and may aid in combating brain degeneration. It’s also believed to enhance memory, concentration, and reduce anxiety.
Improve Liver Health
Turmeric supports liver health by aiding detoxification processes and reducing oxidative stress. Studies suggest it may assist in healing non alcoholic fatty liver disease and promote liver regeneration.
Rheumatoid Arthritis
Curcumin, the active compound in turmeric, offers significant benefits for rheumatoid arthritis by inhibiting inflammatory proteins such as COX-2 and reducing the production of prostaglandin E2. These actions help alleviate joint pain and swelling associated with rheumatoid arthritis.
Benefits of Turmeric for Osteoarthritis
Anti-Inflammatory Effects Turmeric contains curcumin, which has been scientifically proven to inhibit the activity of inflammatory proteins such as interleukin. This action helps reduce joint pain and swelling associated with osteoarthritis.
Improved Mobility Curcumin also inhibits the activation of NF-κB, another inflammatory protein. This inhibition helps in improving mobility in individuals suffering from osteoarthritis.
Benefits for Diabetes
Blood Glucose Regulation Curcumin, the active compound in turmeric, may help manage diabetes by lowering blood glucose levels and improving insulin levels.
Prevention of Cell Damage Turmeric’s antioxidant and anti-inflammatory properties might also prevent cell damage associated with diabetes, such as ulcers, wounds, and kidney damage.
Benefits for Irritable bowel syndrome
Potential Pain Relief Although more research is needed, some studies suggest that curcumin, the active compound in turmeric, might reduce stomach pain and discomfort in individuals with Irritable Bowel Syndrome (IBS) due to its strong anti-inflammatory properties.
Benefits of Turmeric for Stomach ulcers-May Inhibit Cancer Cells?
Symptom Reduction Turmeric can alleviate the symptoms of stomach ulcers due to its antioxidant properties. The curcumin in turmeric inhibits the activity of inflammatory enzymes like COX-2, lipoxygenase, and iNOS, which helps reduce pain and swelling associated with stomach ulcers.
Indeed, there is emerging research suggesting that curcumin nanoparticles could potentially enhance the anticancer effects of curcumin. These nanoparticles are engineered to improve the bioavailability and effectiveness of curcumin in targeting cancer cells. Studies have shown promising results indicating that curcumin nanoparticles may inhibit the growth of cancer cells, reduce tumor size, and decrease tumor weight in experimental models.
However, it’s crucial to note that while these findings are promising, clinical trials are still needed to validate these effects in humans and determine the optimal doses and safety profiles. Cancer treatment and management should always be approached under the guidance of healthcare professionals.
Ayurvedic View-Management of Hyperacidity According to Ayurveda, stomach ulcers result from hyperacidity caused by an aggravated Pitta. Drinking turmeric milk helps balance Pitta and reduce acid levels in the stomach, promoting quick healing of the ulcer due to its Ropan (healing) properties.
Benefits of Turmeric for Depression-Anxiety?
Modern Science View-Anti-Inflammatory Effects Research indicates that individuals with depression often have higher levels of inflammation, which can reduce the levels of “happy chemicals” like serotonin in the brain. Curcumin, the active component in turmeric, possesses strong anti-inflammatory properties, which can help reduce inflammation-induced depression.
Ayurvedic View– Dosha Balance In Ayurveda, mental illnesses like anxiety and depression are associated with an imbalance in Vata dosha, which controls the nervous system. Turmeric helps balance Vata, thereby reducing the symptoms of mental illness and promoting mental well-being.
Manage High cholesterol
Modern Science View-Cholesterol Reduction Studies have shown that curcumin, the active ingredient in turmeric, can lower total blood cholesterol, bad cholesterol (LDL), and triglycerides due to its potent antioxidant properties. Additionally, curcumin can prevent the liver from producing cholesterol and reduce the absorption rate of cholesterol in the body.
Ayurvedic View-Balancing Pachak Agni In Ayurveda, high cholesterol is attributed to an imbalance of Pachak Agni (digestive fire). Impaired digestion at the tissue level produces excess waste products, or Ama (toxic remains in the body due to improper digestion), leading to the accumulation of bad cholesterol.
Reducing Ama Turmeric helps control high cholesterol by reducing Ama through its Deepan (appetizer) and Pachan (digestive) properties. It also helps remove blockages from the blood vessels by eliminating toxins, collectively aiding in the reduction of high cholesterol.
Alzheimer’s disease
Amyloid Plaque Reduction Studies suggest that curcumin, found in turmeric, can reduce the formation of amyloid plaques in the brains of Alzheimer’s patients. These plaques are characteristic of Alzheimer’s disease and are associated with cognitive decline.
Anti-Inflammatory Effects Curcumin also exhibits anti-inflammatory properties, which can reduce inflammation in nerve cells. This dual action may contribute to improvements in memory function among Alzheimer’s patients.
Ayurvedic View-Therapeutic Benefits Turmeric is beneficial in Alzheimer’s disease due to its Vata balancing properties. It helps in managing symptoms associated with Vata imbalance, potentially offering therapeutic benefits for individuals with Alzheimer’s disease. https://www.1mg.com/ayurveda/turmeric-6?wpsrc=Google+Organic+Search
benifits
Importance of Consulting a Doctor Before Taking Turmeric or Curcumin Supplements
Turmeric and curcumin supplements are popular for their potential health benefits, including anti-inflammatory and antioxidant properties. However, it is crucial to consult a healthcare professional before incorporating these supplements into your routine, especially if you have certain health conditions or are taking specific medications. Here are some key considerations:
Blood Thinners
If you are taking blood thinners, such as warfarin (Coumadin), aspirin, or clopidogrel (Plavix), it is essential to consult your doctor before taking turmeric or curcumin supplements. Turmeric can enhance the blood-thinning effects of these medications, increasing the risk of bleeding and bruising.
Upcoming Surgery
Individuals scheduled for surgery should avoid turmeric or curcumin supplements. These supplements can affect blood clotting, which could lead to excessive bleeding during or after surgery. It is generally recommended to stop taking such supplements at least two weeks before any surgical procedure.
Pregnancy and Lactation
Pregnant or lactating women should be cautious with turmeric or curcumin supplements. While turmeric is generally considered safe when used as a spice in food, high doses from supplements might not be safe and could stimulate the uterus or promote menstruation, posing a risk to pregnancy. Always consult your healthcare provider before taking any supplements during pregnancy or while breastfeeding.
Gallbladder Disease
People with gallbladder disease should avoid turmeric or curcumin supplements. Turmeric can stimulate the gallbladder, which might worsen symptoms in individuals with gallstones or bile duct obstructions. Consulting a doctor is crucial to avoid exacerbating gallbladder issues.
Undergoing Chemotherapy
Patients undergoing chemotherapy should discuss turmeric or curcumin supplements with their oncologist. While some studies suggest that turmeric may enhance the effects of certain chemotherapy drugs, it can also interfere with others. Your healthcare provider can help determine if turmeric supplements are safe and beneficial in your specific case.
Diabetes
People with diabetes need to be cautious with turmeric supplements, as turmeric can lower blood sugar levels. If you are taking medications for diabetes, turmeric supplements might amplify their effects, leading to hypoglycemia (low blood sugar). Monitoring your blood sugar levels closely and consulting your doctor is essential before adding turmeric to your regimen.
Summer Use: It is advisable to avoid turmeric during the summer as its hot potency can cause dysentery and diarrhea.
1. In Indian Cuisine:Turmeric is a staple in Indian curries, imparting both flavor and vibrant color.
2. Enhanced Absorption: Combine turmeric with fats like oils to boost absorption of curcumin by the gastrointestinal tract.
3. As a Flavoring Agent: Sprinkle turmeric into coffee, tea, or golden milk (combine turmeric with warm milk, black pepper, cinnamon, and sweetener over low heat).
4. In Savory Dishes:Add turmeric to soups, broths, roasted vegetables, rice dishes, and lentil or bean stews for a flavorful twist.
Why Experts recommend sticking with curcumin-Turmeric Supplements
Experts recommend sticking with curcumin supplements, preferably high-quality extracts used in clinical trials with up to 95% curcumin content. Look for brands that enhance bioavailability using black pepper (piperine), phospholipids (Meriva, BCM-95), antioxidants (CurcuWIN), or nanoparticles (Theracurmin). Due to curcumin’s low absorption rate (about 2-3% reaching the bloodstream), taking it with a meal containing fats can further improve absorption. For osteoarthritis (OA) and rheumatoid arthritis (RA), experts suggest a regimen of 500 mg of high-quality curcumin twice daily. Medical grade products like those from Thorne or Pure Encapsulations are often recommended.
1. Enhanced Curcumin Concentration:Turmeric supplements can contain up to 95% curcumin, compared to the lower concentrations found in turmeric spice (2% to 9%).
2. Recommended Dosage:The Arthritis Foundation suggests taking one 500 mg capsule of curcumin extract twice daily to manage symptoms of osteoarthritis and rheumatoid arthritis.
3. Enhancing Absorption:Look for supplements that include piperine (found in black pepper) to enhance curcumin absorption.
