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Reducing cholesterol: herbs to help your heart REDUCING CHOLESTEROL: HERBS TO HELP YOUR HEART
Tea
Tea is the most widely consumed beverage after water, and archeological evidence suggests it was consumed 500 000 years ago, originally in China and India. Tea refers to the plant Camelia sinensis, and there are three main varieties: black, green and oolong. The difference between these is the way they are processed. Green tea is made from unfermented leaves, and contains the greatest amount of antioxidants. The leaves of black tea have been fully fermented, and oolong tea leaves are fermented for a shorter period of time.
Green tea is very high in a type of antioxidant called catechins. The main catechins found in green tea are epicatechin (EC), epigallocatechin (EGC), epicatechin gallate (ECG), and epigallocatechin gallate (EGCG). The last one is considered the most powerful, and research has proven it to have strong disease fighting properties. Tea drinkers appear to have a lower death rate after a heart attack than non tea drinkers. Green tea was found to prevent the development of atherosclerosis in mice. This could be due to the antioxidants in it preventing the oxidation of cholesterol, and damage to the artery walls, and/or because tea has a dilating effect on the arteries.
A study published in the Journal of Agriculture and Food Chemistry analyzed the antioxidant activity of 22 vegetables as well as green and black tea. The researchers found that both green and black tea had much higher antioxidant activity against free radicals than all of the vegetables studied. Of the vegetables studied, garlic was the most powerful antioxidant, followed by kale, spinach, Brussels sprouts and broccoli.
Eat your herbs and spices
A number of herbs and spices that are used in cooking actually have very powerful protective effects against heart disease.
Garlic has been used as a food and medicine in many cultures for thousands of years. First of all garlic is a strong antibiotic, it is able to kill a variety of bacteria, viruses, fungi and intestinal parasites. This is useful, as several infections have been associated with a higher risk of heart disease. If you eat garlic regularly, you are not likely to have hidden chronic infections in your body. Garlic is also a strong antioxidant, helping to protect our cells and tissues from damage and inflammation.
Studies have shown that garlic can help to prevent blood clots; it thins the blood, helps to lower cholesterol and blood pressure. It may even act to lower blood homocysteine levels. Include garlic in your meals regularly; it is best eaten raw, as cooking destroys some of the active components in it. Onion, leeks and spring onion all have similar properties to garlic; they are just not as strong.
Ginger has been used in India, Asia and Arabic countries as a medicine since ancient times. Modern research has shown that it helps to protect us against heart disease in a number of ways. Ginger helps to reduce inflammation in the body; you may be aware of its positive effects on arthritis and menstrual pain; these conditions are both stimulated by inflammation. By reducing inflammation, ginger is also able to inhibit the process of atherosclerosis in our arteries. Ginger is able to lower blood cholesterol and triglyceride levels, and because it is an antioxidant, it has the ability to prevent the oxidation of LDL "bad" cholesterol.
Turmeric is becoming known as a wonder spice with the ability to prevent many diseases. It is a close relative of ginger, has an intensely yellow colour and is the main ingredient in curry powder. The main benefits of turmeric are its strong antioxidant and anti-inflammatory actions. It is able to lower cholesterol levels and prevent the oxidation of LDL "bad" cholesterol. Turmeric also inhibits the accumulation of platelets in artery walls that have been damaged. This is good because it inhibits the formation of blood clots that can block arteries and lead to heart attacks and strokes. Research has also shown turmeric to exhibit anti cancer effects, and inhibit the development of dementia. You can find powdered turmeric in the supermarket, which you can use in cooking. The fresh rhizome is often available in Asian grocery stores.
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CHOLESTEROL
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