First off, what is cholesterol and why do you need to lower it? Cholesterol is a fat-like substance that the body uses to build healthy cells. If that’s the case, why is it so dangerous and do you really need to lower it? Yes and no, because not all cholesterol is created equal. 

Low-density lipoprotein (LDL) or “bad” cholesterol can form plaque in the arteries and increase the risk of atherosclerosis. High-density lipoprotein (HDL) or “good” cholesterol can help remove bad cholesterol from the bloodstream. If you have high cholesterol, you have a higher risk of heart disease and heart attack. It also means that you have too much LDL and not enough HDL, but there are lifestyle changes you can make to lower your LDL and increase your HDL.

Eat Healthier

This is such a broad concept, right? It can be difficult to know which healthy foods to eat to benefit your situation. Regarding heart health, a few simple dietary changes can reduce cholesterol: 

• Avoid trans fats: These fats are common in margarines, store-bought cookies, crackers and cakes. On ingredients lists, you may see hydrogenated oils or partially hydrogenated vegetable oils, both of which are trans fats that raise total cholesterol levels.
• Increase soluble fiber intake: Soluble fiber essentially grabs cholesterol in the gut before it gets into the bloodstream, a process that helps lower LDL levels. It exists in oats, barley, quinoa, lentils, chickpeas, whole grains, kidney beans, Brussels sprouts, walnuts, and flaxseeds. 
• Reduce intake of saturated fats: Saturated fats are primarily found in full-fat dairy products and red meats. Much like trans fats, saturated fats can raise bad LDL cholesterol levels. 
• Eat more omega-3 fatty acids: Omega-3s don’t affect LDL levels, but they do offer other heart-healthy benefits, such as reducing blood pressure and boosting HDL levels. Foods that are rich in omega-3s include flaxseeds, chia seeds, walnuts, avocados, salmon, and cod.

Quit Smoking

When you quit smoking, you can help raise HDL cholesterol levels and ultimately reduce your risk of lung cancer and lung disease. The chemicals in cigarettes damage your blood vessels and accelerate the accumulation of plaque in the arteries. Studies have shown that within 20 minutes of quitting, blood pressure and heart rate recover from the spike that comes from cigarettes. Within three months of quitting, both lung function and blood circulation start to improve. Within a year of quitting, your risk of heart disease is 50% less than someone who smokes. 

Lose Weight

If you carry a few extra pounds, you have a higher risk of high cholesterol. One study found that losing 5%-10% of total body weight for overweight or obese people, respectively, could be enough to improve cholesterol levels. It can be difficult to lose weight, especially if you have struggled with weight loss in the past. Consider small changes to start, rather than committing to an all-or-nothing diet. Start by drinking water or seltzer water in place of sugary beverages and sodas. If you crave sweets, opt for fresh fruit instead of processed boxes or bags of candy. Choose plain, air-popped popcorn instead of bags of flavored chips. Finally, look for ways to incorporate more activity into your daily life. Take the stairs instead of the elevator or park farther away from the office to walk more. Walk on your lunch breaks instead of sitting down the entire time. 

Prepare Foods A Little Differently

Sometimes it’s not what you eat, but how you eat it. If you can change what you buy in the grocery store, you can change how you prepare your meals. Food prep is just as important as food choices if you want to lower your LDL cholesterol levels. Instead of frying, breading, or cooking food in lots of butter, consider boiling, roasting, baking, poaching, or broiling as alternative cooking methods. Additionally, trim the fat and remove the skin off meat, poultry, or fish. That helps you get the protein you need without the need of excess fat intake. 

Exercise Most Days Of The Week

When you exercise at a  moderate-intense level, you can help raise HDL cholesterol. As long as you are able to exercise in your current condition, aim to exercise for at least 30 minutes per day, five times per week. If you engage in high-intensity workouts, 20 minutes of exercise three times per week is sufficient, according to health experts. Adding physical activity, even in short intervals several times a day, can help you lose weight. Consider the following: 

• Riding your bike to work (provided you live within a feasible riding distance)
• Playing a sport you love, such as a community sport (soccer, pickleball, basketball, etc.)
• Taking a brisk walk during your lunch break

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Fats play an integral role in your overall health, but not all fats are created equal. Ideally, you want to consume healthy fats that boost satiety factor, nutrient absorption, heart health, and more. Cooking oils are excellent sources of fats, but some may be more harmful than you realize. Additionally, some oils cannot handle high heat cooking and counteract the nutrients and benefits you get from other nutritious foods. 

How do you know which oil is the best to cook with? Well, different oils have different smoke points, making some better for cooking at higher temperatures. The Cleveland Clinic states that the more refined an oil is, the higher the smoke point it has. Unfortunately, these refined oils are not always the healthiest for you. In fact, a higher smoke point oil cooked at a higher temperature can produce toxic fumes and free radicals, both of which can harm your body. That’s why we’ve created a small cheat sheet about which oils to avoid for cooking. 

Vegetable Oil

Over the years, a lot of doctors have recommended vegetable oils to patients to improve cholesterol levels and overall heart health. Newer studies continue to find that vegetable oils are not as healthy for your heart as people originally thought they were. A 2016 study found that vegetable oil consumption increased, not decreased, the risk of heart disease. During the study, men and women were randomly assigned one of two diets: one group replaced all fats with vegetable oil and one group consumed a diet high in saturated fat from margarines, shortenings, and animal fats. At the end of the study, researchers noted that those following the vegetable oil diet had lower cholesterol levels. That said, the results didn’t hold after a year. For every 30 mg/dL drop in cholesterol, there was an increased risk of death by 22%. 

Soybean Oil

Made from the seeds of the soybean plant, soybean oil commonly exists in many foods, including condiments and salad dressings. Soybean oil is hydrogenated, meaning you should avoid it at all costs. Researchers found that soybean oil consumption increased the risk of anxiety, autism, depression, Alzheimer’s disease, and other neurological disorders. One study from 2020 compared mice that were fed three different diets: soybean oil, soybean oil with low in linoleic acid, and coconut oil. Researchers noted that soybean oil had significant effects on the hypothalamus, the portion of the brain responsible for metabolism, hormone release, and body temperature regulation. The mice that consumed soybean oil experienced several genes that did not function correctly; plus, another 100 genes were negatively affected.

Sunflower Oil

Sunflower oil is typically high in omega-6 polyunsaturated fatty acids and is highly refined, unless otherwise specified. A few brands offer high-oleic sunflower oils, which are cold-pressed and offer monounsaturated fatty acids. Those varieties, while heat-stable and more nutritious, are much more expensive and harder to come buy. You would be better off buying extra-virgin olive oil or avocado oil instead. 

Canola Oil

Roughly 60 to 65% of canola oil, or rapeseed oil, is naturally rich in monounsaturated fatty acids. That sounds appealing and usually fools a lot of shoppers, but there is some bad news. Canola oil is almost always chemically extracted and very refined. Similar to soybeans, an estimated 90% of canola plants in the United States and Canada are genetically modified to the point where they can withstand herbicides that are harmful to the environment. Cold-pressed canola oil is very hard to find, so it’s best not to get this type of oil at all. 

Grapeseed Oil

Grapeseed oil is about 70% polyunsaturated fatty acids, most of which are omega-6s. Although grapeseed oil sounds healthy, it is just another oil that is highly refined. It doesn’t offer unique health benefits, nor does it exhibit a unique flavor profile. Once again, if you can obtain cold-pressed or expeller-pressed varieties, then do not opt for this oil because all of the other varieties do not benefit your health. Even if you get those healthier versions, grapeseed oil is not great for high heat applications because of its high amount of polyunsaturated fatty acids. 

Cottonseed Oil

According to a 2014 report, the cotton plant contained natural toxins, specifically gossypol. High concentrations of free gossypol may cause acute clinical signs of gossypol poisoning. Some of these symptoms include impaired body weight gain, respiratory distress, apathy, weakness, anorexia, and death after several days. Gossypol can also impair immune function, as well as cause issues in both the male and female reproductive systems. Cottonseed oil is also high in saturated fat and only contains a small amount of monounsaturated fat.

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Get ready for a little zing on your taste buds! This cucumber smoothie is packed with nutrient-dense ingredients, including avocado, spinach, hemp seeds, cucumber, and ginger. It is both light and creamy and avoids the common banana as a thickening ingredient. Plus, this smoothie helps incorporate a variety of ingredients that you may not otherwise use in a smoothie. That is just one of the reasons we love this smoothie! The more diverse your intake of fruit and vegetables is, the healthier you can be!

Cucumber is not an ingredient that typically shows up in a smoothie. It is, however, a common ingredient in juice because it has a high water content. Cucumbers offer some pretty amazing health benefits, including:

• Easing feelings of anxiety
• Reducing the risk of certain cancers
• Supporting optimal brain, digestive, and heart health
• Freshening your breath

Additionally, cucumbers provide a lot of water to help you meet your daily hydration needs. One medium cucumber contains 287 grams of fluid, or about 10 ounces of water. Cucumbers also contain dozens of antioxidants, including flavonoids that work to protect against heart disease. Flavonoids exhibit antioxidant properties that help lower LDL (bad) cholesterol levels. That is the type of cholesterol that increases the risk of stroke and heart disease. It’s safe to say that cucumbers are health superstars!

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In Japanese, maitake literally translates to dancing mushroom. Legend has it that this beneficial mushroom received its name because people danced with happiness after finding it in the wild. Maitakes are adaptogens that exhibit impressive healing properties. Researchers note that adaptogens help the body fight mental or physical difficulties, regulating systems in the body that are out of balance. 

What Are Maitake Mushrooms?

These edible mushrooms are native to China, but they also grow in Japan, Europe, North America, and other parts of Asia. You may also know maitake mushrooms as hen of the woods or sheep’s head mushrooms. They exhibit a tasty umami flavor, making it a sought after culinary ingredient, but they also offer an impressive nutritional profile. Maitakes are naturally rich in antioxidants, beta-glucans, potassium, fiber, vitamins B, C, and D, copper, amino acids, and other minerals. They are also low-calorie, low-sodium, fat-free, and cholesterol-free. 

Maitake mushrooms are of great interest to scientists because of their unique antioxidant profile. Existing research points to the fact that these mushrooms have a unique way of supporting overall health and fighting certain illnesses. They have many bioactive compounds, which likely contribute to their many medicinal properties. Continue reading to learn more about the health benefits of maitake mushrooms. 

They Provide Cancer Support

According to research, the beta-glucans in maitake mushrooms have an anti-tumor immune response. Some scientific studies on mice found that maitakes blocked tumor growth. Additional research found that beta-glucans potentially enhanced the activity of certain immune cells, including natural killer (NK) cells and macrophages. These cells help to identify and destroy cancer cells. Maitake mushrooms also promote apoptosis, which is programmed cell death that eliminates abnormal (cancerous) or damaged cells. Some studies suggest that maitake mushroom extracts may induce apoptosis in breast cancer and bladder cancer cells. One such extract, which is available in supplement form, is maitake D-fraction. Vitamin C helps to enhance this extract’s function to make it more effective in the body. 

They May Support Healthy Blood Sugar

A study from 2015 found that maitake mushrooms had a positive effect on rats with type 2 diabetes. Over the course of the study, the rats consumed maitake mushrooms, which had a positive effect on blood glucose levels. Study authors were able to conclude that the bioactive compounds in maitake mushrooms helped improve glucose tolerance. A separate study on diabetic mice found that maitake mushroom powder exhibited anti-diabetic properties, improving the condition of the mice over four months. Human research is necessary, but initial studies on animals are promising. 

They Promote Fertility

Before we explain how maitake mushrooms promote fertility, it’s crucial to understand that research is limited. Additionally, the research was specifically focused on how they affected women with polycystic ovarian syndrome (PCOS). This is a condition that causes the ovaries to develop fluid-filled cysts around their outer edges. These cysts contain follicles, but don’t release eggs, resulting in infrequent periods, excess hair growth, and lack of ovulation. A Japanese study from 2010 monitored women with PCOS who either took a maitake mushroom extract or the clomiphene citrate drug. At the end of the study, the maitake extract induced ovulation in 77% of PCOS participants, showing a very similar result to the prescription drug. 

They May Reduce Blood Pressure

Earlier in the article, we discussed the D-fraction maitake extract, which can induce apoptosis. In an animal study, researchers gave that D-fraction extract to rats and found that it reduced age-related high blood pressure. The extract also improved insulin sensitivity, which could help explain why maitake can aid with cholesterol reduction. In an older study from 1989, researchers fed maitake mushrooms to rats for eight weeks. At the end of the study, the rats had lower blood pressure, triglyceride, and cholesterol levels. The ability to lower all of these markers suggests that maitake mushrooms may be able to reduce the risk of metabolic syndrome and heart disease. 

They Support Immune Function

The beta-glucans in maitake mushrooms work to encourage optimal immune function. The polysaccharides work to optimize immune response, enhancing the body’s overall resilience towards foreign invaders. The bioactive polysaccharides support humoral and cellular immunity, two actions that ward off pathogens. This is particularly useful whether a virus is going around the office, or you are stressed and have a weakened immune system. When compared to shiitake mushrooms in a 2014 animal study, maitake mushrooms stimulated a more intense immune response. 

They May Balance Cholesterol Levels

If you have higher levels of low-density lipoprotein (LDL) cholesterol, you have a higher risk of heart disease. Although high cholesterol can result from poor diet and genetics, health experts suggest that insulin resistance plays a role in cholesterol levels. As it turns out, the antioxidants in maitake mushrooms work to reduce oxidative stress and inflammation. When inflammatory markers reduce, less cholesterol accumulates in the arteries. That ultimately helps protect you from heart disease.

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Berberine is a naturally occurring compound in many plants. For thousands of years, it has been used in Traditional Chinese Medicine (TCM), Ayurveda, and other medicinal traditions to treat digestive disorders, inflammatory conditions, and infections. Some research indicates that it may offer protection against high blood pressure, diabetes, and high cholesterol, among other conditions. 

What Is Berberine?

Extracted from several plants, berberine is a bioactive compound that belongs to the alkaloid class. It is yellow and typically used as a dye, despite its long history in traditional medicinal applications. Modern evidence suggests that it exhibits impressive health benefits that may address chronic conditions. As of now, limited human research indicates that berberine may lower cholesterol, triglycerides, and blood sugar levels. This is of great interest to the health experts because these are reversible risk factors for heart disease. Although it appears to be safe and only causes a few mild side effects, you may want to consult a healthcare professional if you are interested in taking it. 

How Does Berberine Work?

There have been hundreds of studies on berberine’s effects on the body. According to animal studies, one of berberine’s primary actions is to activate AMP-activated protein kinase (AMPK), an enzyme inside cells. Found in cells throughout the body, AMPK has an active role in regulating metabolism and energy levels. Berberine also has an effect on other molecules inside cells, potentially affecting which genes are turned on or off. That may help protect against many chronic health conditions, but more research is necessary on this matter. Continue reading to learn more about berberine’s health benefits. 

May Protect Against Bacterial Infections

A 2022 study found that berberine helped prevent the growth of Staphylococcus aureus. Researchers note that this bacterial strain can cause sepsis, pneumonia, meningitis, and a range of skin conditions. Another study found that berberine exhibited an ability to damage the DNA and protein of certain bacteria, due to its antimicrobial activity. 

It Helps Lower Blood Sugar Levels

According to many studies, berberine can significantly lower blood sugar levels in people with type 2 diabetes. In 2008, study authors monitored a group of 116 participants who took one gram of berberine per day. The results indicated that berberine lowered fasting blood sugar by 20%, and it also lowered hemoglobin A1c (HbA1c) by 12%. Additionally, berberine improved blood lipids, including cholesterol and triglycerides. Researchers note that berberine seems to work in several ways to aid these processes:

• Decreases sugar production in the liver
• Reduces insulin resistance to make insulin more effective
• Increases the amount of beneficial bacteria in the gut
• Slows the breakdown of carbohydrates in the gut
• Increases glycolysis, which helps the body break down sugars inside cells

May Aid Weight Loss

There is a lot of attention on berberine because it may be a viable weight loss supplement. An older 12-week study involved people with obesity who took 500 milligrams (mg) of berberine three times daily. At the end of the study, participants experienced five pounds of weight loss, on average, with a 3.6% reduction in body fat. A review of 12 studies noted that supplementing with berberine led to significant reductionist body weight, belly fat, and body mass index. It was also effective at decreasing C-reactive protein, a marker of inflammation. Other research found that berberine works to inhibit the growth of fat cells at a molecular level, which may promote weight loss. Although existing research is promising, more research is necessary to determine berberine’s weight loss effects.

It Helps Lower Cholesterol

If you have high levels of triglycerides and LDL cholesterol, you have a higher risk of heart disease and stroke. Some research suggests that berberine may help lower LDL cholesterol and triglyceride levels. One review of both animal and human studies found that berberine exhibits cholesterol lowering effects. Researchers believe that berberine’s effects are similar to drugs that reduce high cholesterol. The only difference is that berberine does not cause the same side effects. 

May Benefit People With Obesity

There is an obesity epidemic in the United States, and it increases a person’s risk of type 2 diabetes, heart disease, high cholesterol, and high blood pressure. One review found that people who took 750 mg of berberine twice daily for three months experienced significant weight loss. Another double-blind study monitored people with metabolic syndrome who took 200 mg of berberine three times daily. Participants experience decreases in their body mass index scores. Finally, some research suggests that berberine works similarly to metformin, a drug that doctors typically prescribe people with type 2 diabetes. Additionally, berberine works to alter gut bacteria, which may benefit people with diabetes and obesity.

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To save you the time of reading this entire article to find out the answer, no, exercise does not cause erectile dysfunction (ED). In fact, research shows the opposite to be true, stating that lack of exercise contributes to ED. A 2018 review of various studies found that physical inactivity can cause ED. A separate review from six years prior in 2012 found that inactivity is a primary cause for many chronic illnesses. 

One of the reasons that lack of exercise is linked to ED is because of ED”s link to cardiovascular health. If you don’t exercise or live a sedentary lifestyle, you may experience decreased blood flow, which increases the risk of ED. Many studies confirm that regular physical activity improves symptoms in men with ED. A review of multiple studies found that weekly moderate to intense aerobic exercise helped improve ED. 

What Causes ED?

Stress, tiredness, or drinking alcohol are some of the typical causes of occasional or temporary ED. That said, ED can also be a side effect of common medications, such as:

• Sedatives
• Antidepressants
• Ulcer medications
• Blood pressure medications
• Appetite suppressants

If ED persists, it may be caused by one of the following conditions or procedures:

• Diabetes
• Heart disease
• Atherosclerosis
• Hormone problems
• High blood pressure
• High cholesterol
• Surgery for bladder cancer
• Injury to the penis, prostates, pelvis, or bladder
• Multiple sclerosis 
• Chronic kidney disease

Sports And ED

Although the research shows that exercise is beneficial for ED, some research suggests that certain sports may increase the risk of ED. A review from 2019 found a link between ED and sports with higher rates of head injuries, like American football. Additionally, football, basketball, volleyball, and other similar sports have been linked to an increased risk of varicocele. This is a condition that occurs when the veins in the scrotum become enlarged and produce low sperm/decreased sperm quality as a result. 

Bicycling And ED

A study from 2010 suggested that riding on a bicycle seat for long periods of time can compress nerves in the perineum. That reduces blood flow to the penis, which may increase the risk of ED. A more recent study from 2020 involved 3,000 cyclists. Study authors noted a positive correlation between cycling and ED after adjusting age and other coexisting/underlying conditions. Other research found that certain bicycle characteristics led to an increased risk of ED. People who used mountain bikes, for example, had a higher risk of ED than those who used road bikes. 

Should You Take Precautions For Exercising With ED?

People with ED can benefit from regular exercise, especially if you are physically active for 30 minutes per day. Walking, hiking, running, swimming, strength training, and sports are great forms of exercise. Although cycling is a great cardiovascular workout, make sure to take the following precautions if you decide to cycle:

• Avoid tilting the seat forward
• Select a wide seat with adequate padding
• Check that the seat height is correct, so that your legs don’t extend completely at the bottom of each pedal stroke
• Position the handlebars higher than the seat

Other precautions for exercising with ED:

• Take time to warm up and cool down
• Stay hydrated by drinking the right fluids
• Speak with a doctor about an appropriate exercise routine for you
• Avoid overexertion and ease up when necessary
• Avoid exercising in hot weather

Given the research, there is some evidence that associates an increased risk of ED and certain sports, such as cycling and football. There is currently no evidence, however, that suggests excessive exercise causes ED. Physical inactivity increases the risk of ED, so many health experts encourage daily movement to avoid these issues.

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When you include hazelnuts as part of your healthy diet, they can provide a number of health benefits. Known as the filbert, the hazelnut is a type of nut that is primarily cultivated in Italy, Spain, Turkey, and the United States. They have a sweeter flavor profile and you can enjoy them raw, roasted, or ground. Similar to other nuts, they offer lots of healthy fats, protein, vitamins, and minerals. In this article, we aim to detail the top five benefits of hazelnuts. 

Nutrition

Some of the standout nutrients in hazelnuts include vitamin E, fiber, protein, and healthy fats. According to available food data, one ounce of hazelnuts contains:

• Calories: 176
• Carbohydrates: 4.7 grams (g)
• Protein: 4.2 g
• Fiber: 2.7 g
• Total fat: 17 g
• Vitamin E: 21% of the recommended daily intake (RDI)
• Copper: 24% of the RDI
• Manganese: 87% of the RDI
• Thiamin: 12% of the RDI
• Magnesium: 12% of the RDI

Hazelnuts also provide smaller amounts of zinc, vitamin B6, potassium, folate, and phosphorus. They are also excellent sources of monounsaturated and polyunsaturated fatty acids, offering omega-6 and omega-9 fatty acids, including oleic acid. Hazelnuts do contain phytic acid, which may impair the absorption of certain minerals, such as iron and zinc, from the nuts. 

Lowering Cholesterol

According to a 2013 study, a diet rich in hazelnuts decreased low-density lipoprotein (LDL) cholesterol levels. This is the bad type of cholesterol that can increase the risk of heart complications. The study authors concluded that the best way to reap these benefits was to enjoy hazelnuts daily without increasing overall caloric intake. A separate review of studies from 2016 indicated that hazelnuts could reduce bad cholesterol. Although hazelnuts are calorically dense, researchers didn’t note that they contributed to weight gain at all. 

Rich In Antioxidants

Antioxidants work to counteract oxidative stress in the body by neutralizing free radicals. Oxidative stress can damage cell structure, which can increase the risk of cancer, heart disease, and early signs of aging. Phenolic compounds, which are abundant forms of antioxidants, are readily available in hazelnuts. An eight-week study found that regular hazelnut consumption decreased oxidative stress, compared to not eating hazelnuts. Most of the antioxidants in hazelnuts are concentrated in the skin, but they may decrease after the roasting process. That’s why it is better to consume whole, unsalted hazelnuts with the skin. 

Lowering The Risk Of Cancer

Hazelnuts have the highest concentration of proanthocyanidins, which also exist in pistachios and pecans. These antioxidant compounds were able to treat certain types of cancers in some test-tube and animal studies. Researchers believe attribute this to reducing oxidative stress. Hazelnuts also provide a lot of vitamin E, a powerful antioxidant that has proven to protect against cell damage, which could potentially promote cancer development. Several test-tube studies found that hazelnut extract may be beneficial in the treatment of breast, liver, cervical, and colon cancers. Additionally, one animal study found that a product made from hazelnut skin extract revealed a lower risk of colon cancer after an eight-week period. More studies are necessary, but preliminary research is promising. 

Reducing Inflammation

A 2013 study found that a diet rich in hazelnuts reduced inflammation among participants. That said, researchers from another study noted that the changes in inflammatory markers were insignificant after eating hazelnuts. One study looked at how inflammatory markers reacted post hazelnut consumption. Participants in the study had high cholesterol and researchers observed significant reductions in inflammation after participants consumed a diet rich in hazelnuts for four weeks. During this period, hazelnuts accounted for 18-20% of their total caloric intake. Most studies conclude that eating hazelnuts alone is not enough to significantly reduce inflammatory markers. A calorie-controlled diet, exercise, proper hydration, and sufficient sleep all contribute to a reduction of inflammatory markers. 

May Lower Blood Sugar Levels

Researchers note that nuts may help regulate blood sugar levels. Although there isn’t a substantial amount of research, some studies indicate that hazelnuts may help reduce blood sugar. One study examined the effects of hazelnuts on fasting blood sugar levels in 48 participants living with type 2 diabetes. Half of the group consumed hazelnuts as a snack, while the others were part of a control group. After eight weeks, the hazelnut group did not experience notable reductions in blood sugar. That said, another 12-week study found that a combination of 30 grams of mixed nuts showed significant reduction in fasting insulin levels in people with metabolic syndrome.

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Can you refer to these raw chocolate hazelnut truffles as energy bites? If you want to, then yes. We classify this recipe as more of a dessert than a snack, though. That said, they are rich in healthy fats and protein, making them great for satiating you between meals. One or two will do the trick because they are calorically dense because of the raw hazelnuts. Just one ounce of hazelnuts contains 176 calories, so just be mindful of that when enjoying this raw vegan dessert.

We often talk about the health benefits of almonds, walnuts, cashews, raw cacao powder, and other nuts and seeds. Because we don’t typically feature hazelnuts, we wanted to highlight how they benefit your health. Forget about Nutella for a second, because that doesn’t do your body any favors, despite how delicious it is. Although we don’t have a raw vegan version of Nutella, we do have this chocolate spread recipe (click here).

Hazelnuts are naturally rich in vitamin E, magnesium, copper, thiamin, manganese, folate, phosphorus, and vitamin B6. Health experts note that the antioxidants (phenolic compounds) in hazelnuts proved to lower blood cholesterol and inflammation. They may also help protect the heart and were able to significantly reduce oxidative stress. Additionally, the high concentration of antioxidants, specifically the proanthocyanidins, may offer anti-cancer properties. In fact, some test-tube and animal studies showed that proanthocyanidins may may help protect against certain cancers. Lastly, the manganese also aids the reduction of oxidative stress, which may further reduce the risk of cancer.

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Although some conditions are more common among Black people, there are several conditions that disproportionately affect Black communities. In other instances, Black people may have worse outcomes, or develop conditions earlier, than other communities. 

The sad reality is that there are disparities between communities, and they are often complex and intertwined. Before we can delve into the conditions that disproportionately affect Black people in the United States, we have to address causes of racial disparities in health. Why do these disparities exist? In some cases, biology and genetics are the primary determining factors. In most cases, though, disparities are rooted in numerous systemic issues. 

• Economic stability: Lacking income or employment can prevent stable housing and access to medical care and nutritious foods. 
• Healthcare access and quality: In the United States, Black people are more likely to be uninsured or underinsured than white counterparts. Many reports indicate that they unfortunately receive a lower standard of care. 
• Education access and quality: The level of your education is typically tied to income, but education itself can play a role in informing you about health and helping you live a longer life. 
• Social and community context: The mistrust of the medical community may have deep roots in some pockets of Black communities. 
• Environment: Where you live can impact your overall health. For example, living in an area with high rates of violence or pollution can expose you to adverse health problems or injuries. 

How do these factors influence Black people’s experiences with specific health conditions? Let’s explore that and more below. 

Diabetes

Statistically, Black adults are twice as likely as white adults to develop type 2 diabetes. That occurs when the body cannot produce sufficient insulin to regulate blood sugar levels. Although genetic factors play into the development of diabetes, many socioeconomic factors and high obesity rates are at play. Complications from diabetes, such as kidney disease, are also more common in Black people. To fight back against diabetes, try to eat a balanced diet, exercise regularly, and maintain moderate weight. If you have diabetes, monitor and manage blood sugar to avoid complications. 

Stroke

A stroke is usually a result of a blockage in an artery, which means that not enough blood can get to the brain. Similar to other conditions relating to cardiovascular health, stroke disproportionately affects Black adults in the United States. High blood pressure, high cholesterol, stress, smoking, and diabetes contribute to stroke. Maintaining a heart-healthy lifestyle can reduce the risk of stroke, even if you have a family history of the condition. Reduce your salt intake, quit smoking, and learn more about the signs and symptoms of a stroke. 

Heart Disease

Heart disease is the leading cause of death in the United States, claiming nearly 700,000 lives per year. Despite having lower rates than white people, Black people in the United States are 30% more likely to die from heart disease. Research indicates that heart disease is also more likely to affect Black adults at a younger age. It’s worth noting that Black Americans have higher rates of major risk factors for heart disease, including hypertension, diabetes, obesity, and smoking. You can reduce your risk of heart disease if you adopt heart-healthy habits, know your family history, check blood pressure regularly, make efforts to reduce blood pressure, and maintain a healthy weight. 

Obesity

If you are obese, you significantly increase your risk of heart disease and diabetes, in addition to other health conditions. Surveys indicate that Black adults in the United States are 30% more likely to have obesity than white adults. For children and teens and women, the disparity is even greater at 50%. As we’ve stated in this article, obesity is a risk factor for many health conditions on this list, and it can worsen outcomes. The obesity disparity is largely attributed to economic and geographic causes. Some people may live in food deserts, where nutritional options aren’t as readily available and physical activity is challenging. To fight the obesity epidemic, help children develop healthy eating and exercise habits. Support community efforts to make nutritious food options more accessible and engage in physical activity. 

High Blood Pressure

The American Heart Association (AHA) estimates that 55% of Black adults in the United States have high blood pressure. That is one of the highest rates for high blood pressure in the world. Additionally, high blood pressure typically affects Black people earlier in life than it affects white people. Both obesity and diabetes are two contributing factors to high blood pressure, but so are racial discrimination and stress. If you want to reduce blood pressure levels, limit your alcohol and salt intake, find ways to manage stress, maintain a moderate weight, exercise daily, and eat a balanced diet. 

Kidney Disease

The National Kidney Foundation (NKF) states that Black Americans are more than three times as likely as white people to have kidney failure. Diabetes, obesity, and high blood pressure, all of which affect Black Americans disproportionately, can increase the risk of kidney problems. The estimated glomerular filtration rate (eGFR) test assesses kidney function. Doctors state that this test often estimates that Black people have higher kidney function than they actually do, which can delay detection and treatment. For this reason, the NKF eliminated this calculation and is currently working on better tests to properly assess kidney function because the key to kidney management is early detection.

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Dining out with high cholesterol can seem like an unenjoyable experience, but only if you don’t know how to tackle the menu. You can still enjoy family nights out, festive occasions, or even romantic dinners at your favorite restaurants. All you have to do is educate yourself about the best low-cholesterol choices. 

In order to understand how to manage high cholesterol, you have to know what you’re eating. Reading the menu carefully and identifying problematic ingredients is paramount. How do you know what to look for, though? While going to healthier restaurants and making your own food is the best plan of attack, it may not be sustainable for everyone. This article aims to educate you on how to dine out if you have high cholesterol. 

If Eating Chinese Cuisine, Go For Steamed Instead Of Fried

Chinese restaurants usually have a lot of fried food options, but there are many low-cholesterol options to choose from. Instead of enjoying deep fried egg rolls, opt for spring rolls that are steamed. Better yet, see if you can roll the ingredients in lettuce leaves! Steamed rice is a better choice than fried rice, but try to ask for brown rice if it is available. For your main course options, seafood can be a good choice, especially if the protein is steamed. Boiled or broiled seafood entrees are also good options. Just remember to eat shrimp in moderation and choose entrees with lots of vegetables. Resist dishes with a lot of oil if you want to care for your arteries!

Go For Vegetables And Skip Ghee At Indian Restaurants

There are many vegetarian dishes at Indian restaurants, which is great if you want to eat on the healthier side. Chickpeas are a common ingredient in Indian cuisine, and a heart-healthy legume to consider. Try to order dishes with plenty of vegetables, but stay away from heavy dishes with ghee, which is clarified butter made from buffalo’s or cow’s milk. Just as in the above explanation about Chinese cuisine, ask if the dishes can be made with minimal oil, provided the dishes are made to order and not in large pots. 

Skip The Sour Cream At Mexican Restaurants

Believe it or not, one of the healthier dishes (and perhaps most eye-catching) to order when eating at a Mexican restaurant is fajitas. They usually contain a lot of vegetables and don’t have fried components. Black beans tend to be a better choice, since they are rich in soluble fiber. That said, some restaurants over-salt the beans, no matter what type they are. Try to choose corn tortillas instead of white flour tortillas, because corn tortillas contain fewer calories and less sodium, sugar, and saturated fat than flour tortillas. If possible, choose grilled fish as your protein because it is a leaner protein with lower fat and sodium content. Lastly, resist ordering nachos as an appetizer and skip the sour cream and queso, opting for pico de gallo instead.

Avoid Saturated Fats And Limit Fatty Meals

There has been an interesting development in the U.S. Department of Agriculture’s (USDA) latest Dietary Guidelines for Americans. It no longer includes a specific limit for dietary cholesterol, but that isn’t an excuse to eat carelessly. The USDA guidelines and other dietitians advise people to eat as little cholesterol as possible. One study followed 30,000 men and women who did not have cardiovascular disease at the beginning of the study. After a 17-year period, researchers noted that for every 300 milligrams of cholesterol that participants added to their daily diet, they increased their risk of cardiovascular disease by 17%. 

Health experts suggest that cholesterol you eat impacts your blood cholesterol levels, but that isn’t the only factor to consider. Maintaining a balanced diet is the best way to manage your cholesterol levels. Reducing your consumption of meat, especially processed meats like bacon, sausage, and deli meat, can go a long way in reducing cholesterol and your risk of heart disease. Many foods that are rich in cholesterol, including high-fat dairy, bakery items, and fatty meats, also have a higher content of saturated or trans fats, both of which elevate cholesterol. For this reason, do your best to avoid these foods when you dine out. Such foods include pizza, burgers, tacos, sandwiches, and casseroles. Additionally, watch out for cheesy foods, palm oil, cookies, snack foods, and cakes. 

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