How to lower cholesterol naturally?

Introduction

Cholesterol is an organic substance and an essential structural constituent of an animal cell membrane. It plays a significant role in holding the structural integrity and the fluidity of the membrane. It is the substance that allows animals cells to effectively execute their functions without the cell wall, allowing them to change shape whenever necessary. In addition, it is a prerequisite in the biological synthesis of steroid hormones, bile acid and vitamin D. The level of cholesterol is not constant in organisms but rather varies with age, weight, and gender.

Time and again, the human body tends to produce cholesterol and that is why it is imperative to keep checking the levels of cholesterol on a regular basis. The lipoprotein cholesterol profile includes the following:

1. The total cholesterol: is calculated by adding LDL and HDL levels and 20 % of triglyceride level.
2. The Low-Density Lipoprotein (LDL), also referred to as Bad cholesterol
3. High-Density Lipoprotein (HDL), commonly referred to as Good cholesterol.
4. Triglycerides, fats that are carried in the blood. Any excess calories are converted to triglycerides and stored in fat cells in our bodies.

For proper body functioning, the cholesterol levels must be in equilibrium. However, it is this aspect of maintaining the balance that is so hard for a majority of people. While LDL cholesterol levels should be maintained at the minimum, excess of HDL levels cushion the body against heart-related disorders such as heart attacks and strokes (Bogers et al, 2007).

In light of the above, it goes without saying that maintaining cholesterol levels is not a walk in the park. It requires concerted efforts to especially where the objective is to lower it. To create awareness in this context, this article will examine different ways of reducing cholesterol naturally.

HOW TO LOWER CHOLESTEROL NATURALLY

Monounsaturated fats

In contrast to saturated fats, unsaturated fats comprise of at least one double chemical bond that vary in how they are utilized in the body. Monounsaturated fats contain only a single double bond (Frikke et al, 2008). While many recommend a low-fat diet for weight-loss, a study of ten individuals found that a low-fat diet curtails the levels of harmful LDL but reduces the good HDL in the same measure. Contrastingly, a diet rich in monounsaturated fats significantly reduced the bad LDL levels while maintaining high levels of essential HDL.

Moreover, a study on 24 adults plagued with high blood cholesterol drew the same conclusion, that is, taking a diet rich in monounsaturated fats boosted the good HDL by 12%.

In addition, monounsaturated fats also lessen the oxidation of lipoproteins which is often attributed to clogged arteries. A study of 26 persons established that substituting polyunsaturated fats with monounsaturated fats in ones' diet moderates the oxidation of fats and cholesterol.

Tip: Monounsaturated fats are healthy since they diminish the bad LDL cholesterol, boosts good HDL cholesterol and condenses harmful oxidation.

Sources of monounsaturated fats

The following are major sources of monounsaturated fats. Notably, some of these sources also provide polyunsaturated fats

1. Tree nuts for example almonds, walnuts, hazelnuts, and cashews among others.
2. Avocados
3. Eggs
4. Extra virgin olive oil

In summary, monounsaturated fats, for example, the ones found in olive oil, avocados, and tree nuts among others, naturally lower the level of cholesterol. It achieves this by reducing the bad LDL while at the same time promoting good HDL levels. Monounsaturated fats are also essential in lessening the oxidation attributed to clogged arteries.

Avoid Trans-fats

These refer to unsaturated fats hardened through the process of hydrogenation. This is done objectively to stabilize the unsaturated fats in vegetable oils. The resultant trans-fats are partially saturated and are in solid state at room temperatures. When assimilated in the body, they tend to increase Total Cholesterol and LDL (bad cholesterol) levels and decreases the HDL (good cholesterol) levels. Always check the nutrition label for any trans-fats and avoid products that are made of hydrogenated oils.

Additionally, a study of global health trends projected 8% of total deaths from heart disorders globally are attributed to trans-fats. Moreover, another research established that a ban restricting trans-fats in New York decreased heart disease deaths by at least 4.5%.

Tip: Trans-fats increase Total cholesterol levels and LDL levels and significantly reduce the HDL levels. Any consumption of hydrogenated oil should be avoided.

Incorporate soluble fiber in your diet.

Soluble fibers refer some group of compounds in plants that are easily soluble in water but not digestible in humans. Nevertheless, the bacteria found in the digestive tract, specifically in the intestines, digests these fibers since they are crucial in their nutrition. It is these probiotic bacteria that are essential in fighting the levels of bad cholesterol in the human body.

A study of 30 individuals taking at least 3 grams of soluble fiber supplements on daily basis for at least 12 weeks abridged LDL by 18%. In addition, fiber from psyllium reduced LDL levels by at least 6%.

Another study involving fortified breakfast cereal established that added soluble fiber from pectin cuts LDL levels by 4% while fiber obtained from psyllium minimized LDL levels by 6%. In fact, a review of several studies showed high fiber intakes, whether soluble or insoluble fiber lowered the risk of death in a period of 17 years by around 15%.

Sources of soluble fibers

• Some common sources of soluble fiber include leguminous plants such as beans, peas, lentils, fruits, and oats among others.
• Additionally, fiber supplements such as psyllium are safer and less expensive sources.

Tip: Soluble fibers enrich probiotic bacteria with nutrients. These bacteria, in turn, reduce the level of cholesterol in the body by lessening LDL levels. Recommended sources of the soluble fibers include beans, peas, lentils, and whole grains.

Exercise regularly

When many people come across the term exercise, what comes into their minds is physical fitness and burning calorie. While this is true, the role of physical exercise in lowering the level of cholesterol cannot be underestimated. Research shows that exercise alone decreases harmful LDL and boosts essential HDL. For instance, in one study of 12 weeks coupled with aerobics and exercises involving resistance lessened the harmful oxidized LDL in at least 20 overweight women. They exercised at least 3 days every week and spent 15 minutes on aerobic activities such as walking and jumping jacks. Even though simple exercise such as walking increases the level of HDL, it is recommended you make your exercise lengthy and more intense to maximize the benefits from exercising.

Besides, based on a review of 13 research studies, at least 30 minutes of activity in five days every week is enough to increase the level of cholesterol and diminish the probability of heart disorders.

Aerobic exercises increase the heartbeat to about 75% of its maximum ability. Resistance training intensity needs to be at least 50 percent of maximum heartbeat. Conventionally, activities that boost heart rate to about 85% of its maximum promotes the levels of HDL while at the same time reduces LDL levels. Consequently, the lengthier the duration, the greater the effects.

Tip: Exercise regulates cholesterol to the required levels and boosts health of your heart. By increasing the frequency, length and intensity of the exercises benefits can be even greater.

Aim at weight loss

Weight loss is imperative in controlling the levels of cholesterol in the human body. Particularly, dieting impacts the way the body takes in and produces cholesterol.

A study conducted for a period of two years involving 90 adults on one of the three indiscriminately assigned weight cut foods boosted the intake of cholesterol from the diet and significantly reduced the creation of new cholesterol in the body. Within this two-year period, HDL levels improved while the level of bad LDL levels remained constant. In a similar study involving 14 mature men, the amount of LDL levels greatly reduced, cushioning the heart even more. Still, a study of 35 women revealed a diminished creation of fresh cholesterol in the body over a six-month period of weight loss.

Tip: Weight loss plays a double role in controlling cholesterol levels. It promotes the essential HDL and reduces the harmful LDL.

Avoid smoking

Smoking increases the chances of heart-related disorders in diverse ways, one of which being altering how the body deals with cholesterol. The complication is brought about by tobacco tar rather than nicotine. 

The damaged immune cells lead to the growth of clogged arteries in smokers. In an extended study carried out in Pacific Asia, decreased HDL and increased levels of total cholesterol was attributed to smoking. Furthermore smoking obstructs body’s ability to send cholesterol back to the liver where they are broken down and stored.

Make use of supplements

Fish oil

It is enriched with omega-3 fatty acid called docosahexaenoic acid (DHA) and eicosapentaenoic acid, abbreviated as EPA. One study involving 42 adults established that in taking four grams of quality fish oil daily significantly reduced the total amount of fat carried in the body. In a similar study, taking six grams of fish oil daily boosted the levels of good HDL. Furthermore, a study of more than 1500 adults also established that omega-3 fatty acids including those from fish oil supplements diminished the risk of heart disease. Krill oil is a superior form of fish oil that is extracted from the shell fish found in the antarctic and is known to be easily absorbed by the blood stream compared to other forms of fish oil. I would recommend the following product for Krill oil supplement that you can include in your diet easily:



Psyllium

Psyllium is a form of fiber. Which is widely used as a form of laxative. In a study of more than 30 adults, it was established that cookies enriched with 8 grams of psyllium lessened Total cholesterol and LDL cholesterol by close to 10%. In another study, 5 grams of psyllium taken on daily basis, LDL and Total cholesterol reduced by nearly 5% in a 26-week period. Psyllium also works in overcoming constipation because of its rich fiber content. Below is a link to an organic psyllium husk supplement you can find on amazon which I would recommend trying. Start with a low dosage first and see how your body takes it before increasing your dosage:



Coenzyme Q10

Coenzyme Q10 is a chemical substance that boosts the body cells energy production capacity. It is nearly the same as a vitamin, only that the body can produce its own Coenzyme Q10, thereby decreasing deficiency. Even though deficiency may not be there, this enzyme can be very beneficial in other conditions.

Several studies with more than 400 participants found that coenzyme Q10 supplements decrease the total cholesterol, even though the good HDL and bad LDL did not vary.

Coenzyme Q10 may also be helpful in reducing symptoms after a heart failure when complemented with other medication. Below is a CoQ10 supplement available on amazon that I would recommend:

Tip: Fish oil supplements and soluble fiber supplements, for example, psyllium boosts cholesterol and reduces the chances of heart diseases. In addition, coenzyme Q10 reduces the total cholesterol and is also thought to be essential in preventing heart diseases. 

Use plant sterol and stanols

Plant sterol and stanols are substances that naturally occur in grains, legumes, fruits and vegetables that are thought to lower cholesterol levels. Their chemistry is completely different from human cholesterol and for this reason, they do not have a hand in clogged arteries (Law, 2000). In fact, they help in this regard by competing with human cholesterol. For instance, when they are absorbed in the diet, they substitute the intake of cholesterol. A recent study by University of California Davis Medical center noticed that when adults were given sterol fortified orange juice that their LDL levels had a 12.4% drop.
Another study involving 60 participants from both genders established that yogurt consumption with small amounts of plants stanols, perhaps one gram, lessens the bad LDL by 15% compared to placebo. A similar study found that they decrease LDL by at least 20%.

Despite being beneficial, scientific studies are yet to prove whether stanols and sterols reduce the chances of heart diseases.

Tip: Plant sterols and stanols are essential in establishing cholesterol equilibrium in the body. They achieve this by competing with human cholesterol intake and decrease LDL levels.

Moderately use alcohol

When taken in small quantities, the ethanol found in alcoholic drinks boosts HDL significantly and lessens the volatility of heart disorders. A study on 18 individuals established that taking 24 grams of alcohol from white wine daily boosts the level of useful HDL by at least 5% compared to the use of the equal quantity of white grape juice.

In addition, alcohol also promotes reverse cholesterol transport, that is, cholesterol is removed from the bloodstream and vessel walls, and transported back to the liver. This decreases the probability of clogged arteries and heart disorders.

Tip: While moderate alcohol is essential in reducing the chances of heart diseases, too much intake of alcohol interferes with the normal functioning of the liver and increases the chances of addiction.

CONCLUSION

While cholesterol is very essential in a human body, it can be too damaging when allowed to go beyond the acceptable limits. For instance, it may lead to clogged arteries and increase the risk of heart disorders. Once you discover your cholesterol levels are out of balance, lifestyle interventions are essential to bringing cholesterol levels back to normal levels.

Monounsaturated fats, soluble fiber and plant sterols and stanols promote the levels of HDL (good) and lower LDL(bad) levels.
Exercising frequently should be part of your lifestyle.
Eating foods with trans-fats, smoking and drinking excess alcohol can be very harmful to your overall health. 

Moderate amounts of alcohol consumption can be beneficial for your heart health.

Supplements like fish oil, psyllium, CoQ10 can also help you in lowering your cholesterol levels naturally.

Further Reading: Your guide to lowering your cholesterol with TLC

References

Bogers, R. P., Bemelmans, W. J., Hoogenveen, R. T., Boshuizen, H. C., Woodward, M., Knekt, P, & Thorpe, R. J. (2007). Association of overweight with increased risk of coronary heart disease partly independent of blood pressure and cholesterol levels: a meta-analysis of 21 cohort studies including more than 300 000 persons. Archives of internal medicine, 167(16), 1720-1728.

Law, M. (2000). Plant sterol and stanol kinds of margarine and health. BMJ: British Medical Journal, 320(7238), 861.
Ma, H. (2004). Cholesterol and human health. Nature and Science, 2(4), 17-21.

Shepherd, J., Barter, P., Carmena, R., Deedwania, P., Fruchart, J. C., Haffner, S, & Waters, D. (2006). Effect of lowering LDL cholesterol substantially below currently recommended levels in patients with coronary heart disease and diabetes: the Treating to New Targets (TNT) study. Diabetes Care, 29(6), 1220-1226.

Sullivan, D., Olsson, A. G., Scott, R., Kim, J. B., Xue, A., Gebski, V, & Stein, E. A. (2012). Effect of a monoclonal antibody to PCSK9 on low-density lipoprotein cholesterol levels in statin-intolerant patients: the GAUSS randomized trial. Jama, 308(23), 2497-2506.

Frikke-Schmidt, R., Nordestgaard, B. G., Stene, M. C., Sethi, A. A., Remaley, A. T., Schnohr, P., ... & Tybjærg-Hansen, A. (2008). Association of loss-of-function mutations in the ABCA1 gene with high-density lipoprotein cholesterol levels and risk of ischemic heart disease. Jama, 299(21), 2524-2532.

Clee, S. M., Kastelein, J. J., van Dam, M., Marcil, M., Roomp, K., Zwarts, K. Y, & Suda, T. (2000). Age and residual cholesterol efflux affect HDL cholesterol levels and coronary artery disease in ABCA1 heterozygotes. The Journal of clinical investigation, 106(10), 1263-1270.

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Can Oil of Oregano treat herpes and tumors?

There has been an increasing interest in the use of natural substances, and some questions concerning the safety of synthetic compounds, therefore, detailed studies are being conducted on plant resources.

Oregano oil has long been used to improve the health. It has been made a part of the diet and can improve the health of various organs, which is generally attributed to its antimicrobial and anti-inflammatory effects.

Oregano is the name used to refer to a great variety of plants that share a particular flavour and odor. At least 61 species and 17 genera belonging to six different botanical families are known as oregano.

Oregano Oil

Oregano is a plant that has been used as a food seasoning since ancient times. It is an aromatic plant widely distributed throughout the Mediterranean area and Asia.
The common name of oregano is given to several species: Origanum (family: Lamiaceae) and Lippia (family: Verbenaceae), amongst others [1].

The main compounds identified in the different oregano essential oils are carvacrol and thymol, which are responsible for the characteristic odor, antimicrobial, and antioxidant activity; however, their content may vary according to the species, harvesting season, and geographical sources [1].

BENEFITS OF OIL OF OREGANO

Treatment of Tumors

Cancer has emerged as one of the most alarming diseases in the last few decades throughout the world. It is a multifactorial disease contributing towards uncontrolled growth and invasion of the abnormal cells leading to the formation of tumor. 

The steep rise in the number of cancer cases may be attributed to the change in food habits, use of tobacco and alcohol, chronic infections, exposure to harmful radiations and chemicals, or more widely due to change in lifestyle and environmental pollution [2].

Drugs used in cancer treatment target the cancer cell by inducing apoptosis or cell cycle arrest [2]. Essential Oils, such as, oregano oil with therapeutic potential can act by two ways that can prevent chemo and suppress cancer cells.

A study on chemically induced liver cancer in rats showed chemopreventive action of carvacrol, found in oregano oil [3]. Similarly, thymol in oregano oil has also showed anti-cancer properties [4].

Tip: Oregano oil has shown anti-cancer properties in rats. 

Treatment of Herpes and Other Viruses

The effectiveness of antiviral therapy sometimes is limited by the development of antiviral resistance. Antiviral drug resistance has increased in parallel with the expanded use of, and indications for, antiviral therapy. Herpes simplex virus types 1 and 2 (HSV-1 and HSV-2) cause prevalent, chronic infections that have serious outcomes in some individuals.

Essential oils, used for treatment of herpes, might interfere with virion envelope structures which are necessary for adsorption to or entry into host cells or might dissolute the HSV envelope.

Treatment of HSV-1 with oregano essential oil has been shown to disrupt the viral envelope [5]. Another study showed that the essential oil and various extracts obtained from Origanum acutidens, which is a species of oregano, and methanol extracts inhibited reproduction of HSV-1 virus [6].

Similarly, it can also treat other viruses. Yellow fever is a viral hemorrhagic fever endemic in South America and sub-Saharan Africa. It is caused by the yellow fever virus that is transmitted to humans through the bite of the Aedes or Haemagogus mosquitoes [7].

A study showed inhibitory effect of oregano oil on yellow fever [8]. It can also be used for the treatment of human norovirus [9].

Tip: Some studies have suggested that oil of oregano can treat Herpes simplex virus, yellow fever & norovirus

Anti-Microbial

Bacterial antimicrobial resistance to most conventional antibiotics has become a clinical and public health problem. Therefore, there is crucial need for research and development of new drugs with potential to combat resistant strains of bacteria.

Oregano Essential Oil, extracted mainly from the leaves of the herb O. vulgare by ecofriendly methods, has been reported as having broad antibacterial activity [10].
Studies have shown that oregano oil has the potential to prevent food from being contaminated and control worrisome hospital infections [11].

It can also be used applied to food products to inhibit growth of Staphylococcus aureus and suppresses the syntheses of its enterotoxins [12].

Treatment of Skin Diseases

The skin is the body's largest mechanical barrier against the external environment and invasion by microorganisms.
Oregano Oil is used for the treatment of athlete’s foot, bacterial infections, cuts, eczema, fungal infections, psoriasis, warts and wounds [13].

Although direct application of essential oils can cause skin irritation or even burns therefore, they should be used in combination with a carrier oil such as olive oil or coconut oil.

Anti-oxidant Properties

Oxidative stress is the disturbance in the balance between the production of reactive oxygen species and antioxidant defences and it can lead to potential damage. This can cause damage to the DNA, cell death, increased cell proliferation etc.

A research showed a free radical scavenging activity, that is antioxidant activity, by essential oils of oregano [14].

Anti-Inflammatory

Inflammation is a normal biological response of the body to tissue damage, infections and chemical or physical agents. Study showed that thymol and carvacrol obtained from the three Mexican oregano species, L. graveolens, L. palmeri and H. patens can treat inflammatory diseases [15].

Carvacrol has also shown the ability to prevent obesity in mice by modulating expression of genes involved in inflammation [16].

For Cardiovascular Diseases

Cardiovascular disease is a chronic inflammatory condition that is accelerated by various factors such as smoking, diabetes and inflammation. Essential oils are natural compounds that have been studied for their biological activities such as anti-inflammatory and cardiovascular effects.

The major cause of cardiovascular disease is atherosclerosis. Studies show anti-inflammatory effect of oregano extracts and their compounds in a cellular model of atherosclerosis [17].

HOW TO USE OIL OF OREGANO

Oil of oregano is usually a very potent oil and when topically applied it can cause skin irritation or burns. Hence it should be diluted with a carrier oil such as olive oil or coconut oil. You should experiment with the least dosage first before increasing the dosage. You should not require more than 2-4 drops of this essential oil is it is quite potent.

Only a food grade version that is organic can be ingested by first talking to a health care professional. You would again dilute a drop of oil of oregano (to begin) with a table spoon of another carrier oil like an extra virgin olive oil and then ingest it orally. You can slowly increase your dosage to about 2-4 drops. Oil of oregano is also available in capsule form which can be bought online or from other health stores if you would prefer to take that route. Oil of oregano may not taste the best, so capsules could be your best option.

Pregnant woman and children should not ingest oil of oregano however you may topically use it to ward of any skin infections by diluting it with a carrier oil. Be sure to test the smallest dosage possible on a test area to make sure your skin is not allergic to oil of oregano.

Tip : Oil of oregano is quite potent and can cause skin irritations or allergic reactions. Make sure to dilute it with a carrier oil such as olive oil or coconut oil.

Conclusion

In spite of the many benefits of essential oils from oregano, it has been reported that they can exert adverse effects, such as allergic reactions, increase risk of bleeding in people with bleeding disorders etc. As a consequence, pre-clinical studies are needed to ensure the security of the use of these compounds in humans.

Still, it largely is considered safe, with a very good therapeutic potential.

As stated above it can be used for the treatment of herpes. Acyclovir (Zovirax) and valacyclovir (Valtrex) are generally used for its treatment but they have large amount of side effects. Oregano oil can act as a better substitute.
Similarly, it can also be used for cancer treatment and many other diseases. Keeping, in view of its benefits oregano oil is choice for a healthier lifestyle.

References

[1]	R.-G. I. S.-E. B. O.-R. L. L. J. . S. M. C.-V. M. G.-A. G. and A.-Z. J. , "Oregano Essential Oil as an Antimicrobial and Antioxidant Additive in Food Products.," Critical Reviews in Food Science and Nutrition, 2016.
[2]	N. Gautam, . A. K. Mantha and S. Mittal, "Essential Oils and Their Constituents as Anticancer Agents: A Mechanistic View," BioMed Research International, 2014.
[3]	J. S. . M. A. A. S. . R. S. . G. d. K. K. S. D. M. and . D. T. , "Potential preventive effect of carvacrol against diethylnitrosamine-induced hepatocellular carcinoma in rats.," Molecular and Cellular Biochemistry, 2012.
[4]	D. D. . P. G. . S. D. S. and C. T. , "Effect of thymol on peripheral blood mononuclear cell PBMC and acute promyelotic cancer cell line HL-60.," Chemico-Biological Interactions, 2011.
[5]	S. . Y. M. . M. E. A. M. H. and M. N. A.-A. , "Effect of essential oils on the enveloped viruses: antiviral activity of oregano and clove oils on herpes simplex virus type 1 and Newcastle disease virus," Medical Sciences, 1996.
[6]	S. M. . S. J. D. D. . G. M. P. M. T. B. . A. H. S. F. and . S. A. , "In vitro antioxidant, antimicrobial, and antiviral activities of the essential oil and various extracts from herbal parts and callus cultures of Origanum acutidens.," Journal of Agricultural and Food Chemistry, 2004.
[7]	M. T. and B. A. , "Pathogenesis and pathophysiology of yellow fever.," Advances in Virus Research, 2003.
[8]	R. Meneses, . R. E. Ocazionez, . J. R. Martínez and E. E. Stashenko, "Inhibitory effect of essential oils obtained from plants grown in Colombia on yellow fever virus replication in vitro," Annals of Clinical Microbiology and Antimicrobials , 2009.
[9]	G. D. . K. M. T. J. and . B. K. , "Antiviral efficacy and mechanisms of action of oregano essential oil and its primary component carvacrol against murine norovirus.," Journal of Applied Microbiology, 2014.
[10]	B. S, "Essential oils: their antibacterial properties and potential applications in foods--a review.," International Journal of Food Microbiology, 2004.
[11]	S. H. . H. J. . L. Z. and Z. Z. , "Antibacterial effect of oregano essential oil alone and in combination with antibiotics against extended-spectrum beta-lactamase-producing Escherichia coli.," FEMS Immunology and Medical Microbiology , 2008.
[12]	d. S. E. d. B. J. d. O. C. and d. C. M. , "Influence of Origanum vulgare L. essential oil on enterotoxin production, membrane permeability and surface characteristics of Staphylococcus aureus.," International Journal of Food Microbiology, 2010.
[13]	A. Orchard and S. . v. Vuuren , "Commercial Essential Oils as Potential Antimicrobials to Treat Skin Diseases," Evidence-Based Complementary and Alternative Medicine, 2017.
[14]	M. K. C. J. . S. M. . L. S. B. S. and K. M. , "Essential oils of Origanum vulgare L. subsp. glandulosum (Desf.) Ietswaart from Tunisia: chemical composition and antioxidant activity.," Journal of the Science of Food and Agriculture, 2010.
[15]	L.-L. N. . N. V. . B. W. . C.-Z. L. and . H. J. , "Protective role of terpenes and polyphenols from three species of Oregano (Lippia graveolens, Lippia palmeri and Hedeoma patens) on the suppression of lipopolysaccharide-induced inflammation in RAW 264.7 macrophage cells.," Journal of Ethnopharmacology, 2016.
[16]	C. S. C. Y. . P. S. and P. T. , "Carvacrol prevents diet-induced obesity by modulating gene expressions involved in adipogenesis and inflammation in mice fed with high-fat diet.," The Journal of Nutritional Biochemistry , 2012.
[17]	O.-F. A. . A.-G. E. S. F. and . R. G. , "Supercritical fluid extraction of oregano (Origanum vulgare) essentials oils: anti-inflammatory properties based on cytokine response on THP-1 macrophages.," Food and Chemical Toxicology, 2010.
[18]	S. H. H. J. L. Z. and Z. Z. , "Antibacterial effect of oregano essential oil alone and in combination with antibiotics against extended-spectrum beta-lactamase-producing Escherichia coli.," FEMS Immunology and Medical Microbiology , 2008.

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These Foods can Reverse Aging

Introduction

Aging is a complex process characterized by a progressive decline in physiological function, followed by dysfunction, and ultimately, death. Skin aging is a major concern for many people, as it is the external manifestation of aging people are more distressed about it. There are extrinsic and intrinsic processes that induce skin aging. Extrinsic aging develops due to environmental factors, such as exposure to ultraviolet (UV) radiation, alcohol intake, pollution, and severe physical stress [1]. While intrinsic skin aging occurs because of cumulative endogenous damage due to continual formation of reactive oxygen species [2].

Anti-Aging

Many recent studies have focused on maintaining a healthy life by preventing and/or postponing the aging process. Numerous studies have reported that continuous exposure to reactive oxygen species can stimulate skin aging and that excessive accumulation of fat can cause an impaired skin barrier and tissue structure alterations. Thus, the maintenance of antioxidant homeostasis and the suppression of adipose accumulation are important strategies for skin anti-aging. 

Growth and aging can be affected by various factors, such as disease, injury, nutrition, exercise, stress, and numerous environmental factors.

Foods for Prevention of Aging

Antioxidant sources containing a variety of bio-active components from natural sources have been recommended for aging prevention [3].

Vitamins, carotenoids, flavonoids and a variety of plant extracts have been reported to possess potent anti-oxidant properties.

Isoflavone

Foods that contain high amounts of isoflavones include soy, peanuts, chick peas, alfalfa, fava beans, and kudzu.

The release of growth and sex hormones is known to be profoundly associated with aging [4]. Symptoms related to aging develop rapidly in women at menopause such as, an increase of body fat, a change in body fat distribution, loss of muscle mass, skin thickness and others.

Isoflavone, a compound found in soybeans, is chemically similar to estrogen that lowers cholesterol level, prevents cardiovascular disease, prevents cancer and osteoporosis.
A study found that soybeans consumption boosts antioxidant effects and has positive effects on anti-aging in post-menopausal women [5]. Soybeans intake on a regular basis are expected to be beneficial in planning anti-aging strategies to maintain good health.

Tip: Eat foods like soy, peanuts, chick peas, alfalfa, fava beans, and kudzu.

Resveratrol

Resveratrol is a naturally occurring stilbene endowed with multiple health-promoting effects. It is produced by certain plants including several dietary sources such as grapes, apples, raspberries, blueberries, plums, peanuts and products derived therefrom e.g., wine [6].

This compound has shown beneficial effects for cardiovascular, inflammatory, neurodegenerative, metabolic, and age-related diseases [6].

A study showed that Resveratrol supplementation showed to prolong lifespan in approximately 60% of the studies conducted in model organisms, but this life prolonging effect was more prominent in non-human species [7].

Tip: Grapes, apples, raspberries, blueberries, plums, peanuts and red wine are rich in Resveratrol.

Vitamin C

The richest natural sources of vitamin C are fresh fruits and vegetables such as citrus fruits, camu camu, blackcurrant, rose hip, guava, chili pepper or parsley. 

Topically vitamin C, is used in various cosmetic products, for example in lightening of skin dyspigmentation, anti-aging and sun protection formulations. One of the major contributions to skin photoageing and diseases is oxidative stress, caused by UV radiation inducing reactive oxygen and nitrogen species. A study shows that vitamin C due to its antioxidants can help prevent skin aging due to oxidative stress [8].

Vitamin E

Higher amounts of vitamin E are available in vegetables, vegetable oils like wheat germ oil, sunflower oil, safflower oil and seeds, corn, soy and some forms of meat.

Tocopherol is a fat-soluble membrane bound antioxidant and consequently a free-radical scavenger especially of highly reactive singlet oxygen. The vitamin E complex is a group of 8 compounds called tocopherols [9]. 

The intake of natural vitamin E products helps against collagen cross linking and lipid peroxidation, which are both linked to aging of the skin [9].

Beta Carotenes

Carrots, pumpkin, sweet potatoes, mangos and papaya are some examples of β-carotene containing fruits and vegetables. Beta carotene is an antioxidant and mixtures of carotenoids can increase their activity against free radicals hence helps with anti-aging process.

A study showed that the mutations caused in mitochondria due to photoaging can be protected by beta-carotene supplementation [10]. 

Flavonoids

Flavonoids can be found in the onions, potatoes, tomatoes, cereals, chocolate and dry legume fruits such as pear apple, cherry etc.

A study conducted on yeast showed that flavonoids caused life extension as well as potentially anti-aging effects for mammalian cells [11]. They also have antioxidative, anti-inflammatory, anti-mutagenic and anti-carcinogenic properties which makes them quite suitable for adopting a healthier lifestyle, hence prolonging the lifespan of a person.

Chlorophyll

Chlorophyll’s anti-oxidant properties are speculated to play a role in reducing wrinkles, epidermal DNA damage, and apoptosis.

A study showed that drink containing chlorophyll extracts improves signs of photoaging and increases type I procollagen in human skin in vivo [12]. Wheatgrass juice is an example of drink that is rich in chlorophyll.

Red Ginseng

Red ginseng shows antioxidant, immunostimulatory, and anti-aging activity. A red ginseng extract-containing Torilus fructus and Corni fructus mixture improves facial wrinkles, a clinical sign of photoaging, and this improvement is associated with biochemical and histological evidence of increased collagen synthesis in the dermis [13].

Omega 3 fatty acids

Omega-3 fatty acids are found in fish like salmon and mackerel, algae, krill, and certain plants and nut oils. 

These fats are involved in brain biochemistry, physiology and functioning; and thus, in some neuro psychiatric 
diseases and in the cognitive decline of ageing [14]. 

Aloe Vera

Aloe Vera gel is obtained from the pulp of a tropical cactus that belongs to the lily family with purported anti-inflammatory, healing, moisturizing, antibacterial, antifungal, and antiviral properties [15].

Aloe gel significantly improves wrinkles and elasticity in photoaged human skin, with an increase in collagen production and a decrease in the collagen-degrading gene [16].

Conclusion

The foods stated above can help you develop a healthier body, with reduced risk of diseases coupled with the aging process. Many of them are helpful in treatment of various cardiovascular, muscular, skeletal and cognitive diseases.
The best prevention strategy against the harmful action of free radicals, resulting in aging, is a well-regulated lifestyle with caloric restriction, body care and physical exercise for the body, with low stress conditions and a balanced nutritional diet, including anti-oxidative rich food.

References

[1]	C. J. S. J. C. H. L. M. Y. C. R. G. C. K. K. K. P. K. and E. H. , "Modulation of skin collagen metabolism in aged and photoaged human skin in vivo," Journal of Investigative Dermatology, 2001.
[2]	Y. K. and S. H. , "Chemiluminescent detection and imaging of reactive oxygen species in live mouse skin exposed to UVA," Biochemical and Biophysical Research Communications, 2000.
[3]	C. Y. L. Q. S. M. and C. H. , "Antioxidant activity and phenolic compounds of 112 traditional Chinese medicinal plants associated with anticancer," Life Sciences, 2004.
[4]	F. B. . R. B. and . M. J. , "Role of norepinephrine in mediating stress hormone regulation of long-term memory storage: a critical involvement of the amygdala.," Biological Psychiatry, 1999.
[5]	S. Park, . M.-J. Yang, . S.-N. H. and . J.-S. Lee, "Effective Anti-aging Strategies in an Era of Super-aging," Journal of Menopausal Medicine, 2014.
[6]	W. S. and W. R. , "Resveratrol: How Much Wine Do You Have to Drink to Stay Healthy?," Advances in Nutrition, 2016.
[7]	P. K. R. G. R. P. C. D. and W. I. , "Resveratrol and Lifespan in Model Organisms.," Current Medicinal Chemistry, 2016.
[8]	G. M. and G. M. , "Main approaches for delivering antioxidant vitamins through the skin to prevent skin ageing.," Expert Opinion on Drug Delivery, 2011.
[9]	S. K. Schagen, V. A. Zampeli, . E. Makrantonaki and C. C. Zouboulis, "Discovering the link between nutrition and skin aging," Dermato-Endocrinology, 2012.
[10]	E. J. . K. V. W. S. . R. G. G. R. K. J. and B. M. , "Betacarotene supplementation protects from photoaging-associated mitochondrial DNA mutation.," Photochemical and Photobiological Sciences, 2003.
[11]	X. L. . S. K. L. J. . W. Y. T. A. . S. Y. and Q. J. , "Anti-aging effects of phloridzin, an apple polyphenol, on yeast via the SOD and Sir2 genes.," Bioscience, Biotechnology, and Biochemistry, 2011.
[12]	C. S. L. D. . W. C. . K. S. K. S. L. S. . L. M. and C. J. , "Drink containing chlorophyll extracts improves signs of photoaging and increases type I procollagen in human skin in vivo," Korean Journal of Dermatology, 2006.
[13]	C. S. W. C. L. D. . L. M. L. S. S. S. . L. S. . K. B. . K. N. and C. J. , "Red ginseng root extract mixed with Torilus fructus and Corni fructus improves facial wrinkles and increases type I procollagen synthesis in human skin: a randomized, double-blind, placebo-controlled study.," Journal of Medicinal Food, 2009.
[14]	B. JM, "Dietary omega-3 Fatty acids and psychiatry: mood, behaviour, stress, depression, dementia and aging.," The Journal of Nutrition, Health and Aging, 2005.
[15]	S. Cho, "The Role of Functional Foods in Cutaneous Anti-aging," Journal of Lifestyle Medicine, 2014.
[16]	C. S. L. S. . L. M. L. D. . W. C. K. S. and C. J. , "Dietary Aloe Vera Supplementation Improves Facial Wrinkles and Elasticity and It Increases the Type I Procollagen Gene Expression in Human Skin in vivo.," Annals of Dermatology, 2009.

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Avocado - Why is it a superfood?

What is Avocado?

Avocado ( Persea americana) which is also called alligator pear is an evergreen tree of the family Lauraceae. It usually reaches a height of up to 20 meters. It is native to tropical and subtropical regions of Central and South America.
Avocado fruits are buttery which holds rich, nutty flavor and have greenish or yellowish flesh. Mashed avocado is the prime ingredient of guacamole, a typical appetizer in Mexican cuisine. Avocados provide thiamin, riboflavin, and vitamin A, and in some varieties, the flesh contains as much as 25 percent unsaturated oil( Britannica 2018).
An oil; estragol is produced in the leaves of avocado tree which has cosmetic benefits along with insecticidal properties. Besides containing high amounts of vitamins and minerals avocados contain high amounts of calories than any other fruits. In addition, it is a good source of mono-unsaturated fat and soluble and insoluble fibers. In the past, it was known as “poor man’s butter”. It is eaten fresh, mostly in salads, desserts and as a sauce.

Avocado - Superfood:

Avocado is quoted by the Guinness Book of records as being “the most nutritious fruit known to man”: International Tropical Fruits Network.

Due to the high-fat content of avocados, many people avoid them but nowadays it is very popular among health-conscious people. It is also referred to as a superfood due to its surprising health benefits.

Avocado has many nutritional benefits such as reducing arthritis, decreasing the side effect of chemotherapy and cholesterol management ( DiNubile 2010; Paul, Kulkarni et al. 2011).

High fiber, carotenoids, minerals, vitamins, phenolics, fatty acid, etc. are some of the main compounds found in avocado.

Avocado - Why is it a superfood?

Monounsaturated fats

Avocado is rich in monounsaturated fats. It is the healthiest form of fat. Monosaturated fats are believed to increase the good cholesterol (HDL) in the body and reduce the bad cholesterol (LDL). It can decrease the risk of heart disease by improving the cholesterol levels. It can also benefit the brain activity and movement of joints.

Tip: Avocados are high in monounsaturated fats that are believed to increase your good cholesterol.

Vitamin E 

Avocado contains a high amount of vitamin E which is a powerful antioxidant. Antioxidants protect the body tissue from free radical damage. When taken with salad and salsa it increases the absorption of carotenoid (1). Vitamin E helps in the formation of red blood cell which carries the oxygen to different parts of the body.

Vitamin B6

Vitamin is also known as pyridoxine which helps the body in the formation of glycogen which is backup energy stored in muscles and liver. It also promotes the healthy skin by moisturizing it.

Vitamin K

Avocado is also loaded with vitamin K which ensures the proper growth and proper maintenance of bone density as by age.

Carotenoids

Avocado increases the absorption of carotenoids when taken with other carotenoids rich fruits and vegetables ( Unlu, Bohn et al. 2005). Carotenoids are rich in Vitamin A which is associated with reducing the risk of cancer, heart disease and eye deterioration ( Carranco, Calvo et al. 2011).

Potassium 

Avocado is also high in potassium. It contains twice the amount of potassium than a banana. Potassium prevents from major risk factors like heart attack, strokes and kidney failure by reducing hypertension (Aburto, Hanson et al. 2013).

Fiber

Unlike most of the foods avocado contains both soluble and insoluble fiber. Insoluble fiber works as natural digestive aid, while soluble fiber is useful for appetite control.

Side Effects

• Over consumption of avocados may cause mouth allergy like itching and swelling of the tongue.
• Avocado increases the level of serum IgE. People who are sensitive to latex can have an allergic reaction by eating avocados.

References

1. https://www.ncbi.nlm.nih.gov/pubmed/15735074/


Aburto, N. J., S. Hanson, et al. (2013). "Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses." Bmj 346: f1378.

BONE, R. A., J. T. LANDRUM, et al. (1997). "Distribution of lutein and zeaxanthin stereoisomers in the human retina." Experimental eye research 64(2): 211-218.

Britannica, T. E. o. E. (2018). "Avocado FRUIT AND TREE."

Butterfield, D. A., T. Koppal, et al. (1999). "Vitamin Ε as an Antioxidant/Free Radical Scavenger Against Amyloid β-Peptide-Induced Oxidative Stress in Neocortical Synaptosomal Membranes and Hippocampal Neurons in Culture: Insights into Alzheimer's Disease." Reviews in the Neurosciences 10(2): 141-150.

Carranco, M. J., L. C. M. Calvo, et al. (2011). "Carotenoids and their antioxidant function: a review." Archivos latinoamericanos de nutricion 61(3): 233-241.

D’Agostini, F., P. Fiallo, et al. (2013). "Chemoprevention of doxorubicin-induced alopecia in mice by dietary administration of L-cystine and vitamin B6." Archives of dermatological research 305(1): 25-34.

DiNubile, N. A. (2010). "A potential role for avocado-and soybean-based nutritional supplements in the management of osteoarthritis: a review." The Physician and sportsmedicine 38(2): 71-81.

Dreher, M. L. and A. J. Davenport (2013). "Hass avocado composition and potential health effects." Critical reviews in food science and nutrition 53(7): 738-750.

Mustad, V. A., T. D. Etherton, et al. (1997). "Reducing saturated fat intake is associated with increased levels of LDL receptors on mononuclear cells in healthy men and women." Journal of lipid research 38(3): 459-468.

Paul, R., P. Kulkarni, et al. (2011). "Avocado fruit (Persea americana Mill) exhibits chemo-protective potentiality against cyclophosphamide induced genotoxicity in human lymphocyte culture." J Exp Ther Oncol 9(3): 221-230.

Sartorius, T., C. Ketterer, et al. (2012). "Monounsaturated fatty acids prevent the aversive effects of obesity on locomotion, brain activity, and sleep behavior." Diabetes: DB_111521.

Stanley, W. C., E. R. Dabkowski, et al. (2012). "Dietary fat and heart failure: moving from lipotoxicity to lipoprotection." Circulation research 110(5): 764-776.

Unlu, N. Z., T. Bohn, et al. (2005). "Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil." The Journal of nutrition 135(3): 431-436.

van Zelst, B. D. and R. de Jonge (2012). "A stable isotope dilution LC–ESI-MS/MS method for the quantification of pyridoxal-5′-phosphate in whole blood." Journal of Chromatography B 903: 134-141.

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Will processed foods kill you?

What is processed food?

Any food that has been converted in some way from its real existing state is “processed food”: The Academy of Nutrition and Dietetics. Processed food is usually prepared by mixing in many ingredients. In order to preserve and to change the real food to processed food a sequence of mechanical and chemical operations are undertaken ( SIDNEY FRY, 2015). Food like jarred pasta sauces (with added preservatives and spices) sweets, frozen prepared foods, packaged snack foods, sugary drinks, bagged spinach, packaged meats along with frozen microwave dinners fall into this category ( Johannah Sakimura, 2017).

On one hand, most of the processed foods are relatively less nutritious and hold low nutritional value and is usually not healthy for your body. Mostly processed foods have large amounts of sodium, sugar and fat which is not beneficial for the human body ( Shereen Lehman, 2018a). However, practically today it has become hard to completely eradicate processed foods from our daily life.
On the other hand some processed foods like Greek yogurt, organic stock, precooked whole grains, frozen fruits and vegetables, tofu, etc. can be very nutritious for you ( SIDNEY FRY, 2015).

Some examples of processed foods are store bought Mayonnaise, microwaveable meals, savory snacks, sodas, candies, noodles and the list can go on and on.

Will processed foods kill you?

Food processing is not a new technique to preserve food as it has been in use for centuries. It helps to preserve nutrients that would otherwise be lost during storage. The foods we eat every day as breakfast, lunch, dinner and supper undergo some process although we eat at home or a restaurant. Some food is considered unhealthy or unsafe to eat without being processed example raw meat, raw cereal, raw or unpasteurized milk, etc. Raw or undercooked meat drives the risk of being infected with salmonella ( Bruso, 2018). Food processing may sometimes improve the nutrition and digestibility of the food. For example, raw beans are not consumable however on boiling or cooking them it makes them consumable and easily digestible. Similarly, boiling vegetables destroys the vitamins C that it contains, however boiling carrots may also break down the plant cell walls which helps to release beneficial compounds like beta-carotene which would otherwise be less available when eaten raw ( Henry and Chapman, 2002, MacEvilly and Peltola, 2003).

Tip: Boiling carrots helps release beta-carotene which would otherwise be less available when eaten raw.

Food is processed so that it could be safe, more tasty, edible or storable. In large-scale food manufacturing, food is processed through scientific and technological principles to make it storable and last longer during shipping times to storage warehouses and then finally sitting on shelves in the supermarket stores. For food to stay healthy for human consumption many preservatives are added so they can survive for months and years in supermarket shelves before it is finally consumed by the end consumer.

For unprocessed food, we must depend on the climate for its availability and may not meet the need and demand of population while food processing helps to endure the need of the growing population. It greatly facilitates the provision of safe food to populations around the globe ( Henry and Chapman, 2002).

Processed food isn’t bad because of the way it is processed in fact it’s the ingredients which makes consumption of such foods harmful to our bodies in the long run. The quality and nutrition of processed foods rely on those chemical ingredients ( Shereen Lehman, 2018a). Therefore, you can take advantage of processed foods simply by avoiding the foods that have low nutritional value and foods that have high sugar, sodium, fat and calories ( Shereen Lehman, 2018a) and ingredients that you don’t understand.
Processed foods like milk, oats, yogurt, frozen fruits and vegetables, vegetable juice, frozen fish, etc. are nutritious and healthy. However, you should always check the ingredient list to make sure that it is free of any preservatives, additives and sugars. Be sure to check the date of expiry of the product as well. Be careful when buying yogurt as they are sold with added sugars to improve its taste but the best yogurt you can have is one which is made of milk that is organic and free of any added sugars. It may not taste the best, but you can always add blueberries, oats and honey to make a guilt free breakfast that is delicious and nutritious.

Tip: You should avoid processed foods which have low nutritional value and are sitting on shelves for months with preservatives and ingredients you have never heard of. 

To kill bacteria and to separate the fat from milk, it is pasteurized, and pasteurization makes milk processed food. Fat-free or low-fat milk is good for those who are looking to cut down on caloric intake.

Frozen fruits and vegetables with no added sauce, sugar, etc. are one of best-processed foods as freezing conserves most vitamins and minerals, therefore, we can store it and consume these fruits and vegetables all year round ( Shereen Lehman, 2018a). Also, frozen fruits and vegetables are immediately frozen when they are ripe and seal the most nutritional value when frozen.

Adding oats in our morning diet along with fruits, protein, carbohydrate and dairy product (milk, yogurt, etc.) makes our breakfast more nutritious and healthier. However, you must make sure that the oats you are picking from the grocery store is natural and not processed with any added additives.

Shredded wheat, puffed wheat, bran cereals and oat cereals are high fiber cereals. We can take advantage of high fiber from these cereals. Avoid the cereal with more sugar as it contains relatively less fiber. While minimum recommended fiber per serving is 3grams, sugary cereals typically have only about 1 gram fiber per serving. So, select a breakfast cereal which meets the minimum fiber requirements ( Shereen Lehman, 2018b).

Drawbacks of Processed Foods

HIGH FRUCTOSE CORN SYRUP
High fructose corn syrup is a sweetener made from corn starch. With table sugar being expensive because of import tariffs HFCS has become a cheaper alternative to sucrose(table sugar) for the food industry. Sugar is similar to HFCS and both sweeteners contain the same amount of calories. To stay healthy cut down on all forms of sweeteners from your diet. 

HIGH SODIUM & SUGARS

In processed foods sodium is added to prevent spoilage, enhance flavor and improve the texture of the foods. The high amount of sodium intake may increase the risk of a heart disease. Processed foods with added sugar can also increase the risk of heart disease, obesity, cavities and type 2 diabetes.

TRANS-FATS

Some commercially processed food such as margarine, desserts, frozen pizza, baked items, coffee creamers, etc. sometimes contain trans-fats which are the unhealthiest forms of fat that increase the risk of high cholesterol, heart disease, and stroke.

CHEMICALS & PRESERVATIVES

Although the preservatives and other food additives used in many processed foods are generally recognized as safe, a few may cause problems for some individuals, including sulfites, artificial sweeteners, artificial colors and flavors, sodium nitrate, BHA and BHT, olestra, caffeine and monosodium glutamate.

FAT STORAGE

Our body requires less energy to digest the processed food which may assist to retain more of the calories they contain (Food & Nutrition Research 2010). Storage of more calories induces to weight gain and many illnesses like hypertension, diabetes mellitus, coronary heart disease and also increase the risk of death due to excess fat ( Kawachi, 1999).

Conclusion

Processed food has both advantages and disadvantages. Processed foods are less nutritious and less healthy than whole foods. Processed foods may be less healthy but not life-threatening unless eaten on a daily basis. An occasional snack or two is usually fine but the majority of your diet should consist of nutritious whole foods that the nature has given to all of us.

References:

BRUSO, J. 2018. What Are the Consequences of Eating Rare Meat?
HENRY, C. & CHAPMAN, C. 2002. The nutrition handbook for food processors, Elsevier.
JOHANNAH SAKIMURA, R. 2017. What Are Processed Foods and Which You Should Be Eating.
KAWACHI, I. 1999. Physical and psychological consequences of weight gain. The Journal of clinical psychiatry.
MACEVILLY, C. & PELTOLA, K. 2003. The effect of agronomy, storage, processing and cooking on bioactive substances in food. Plants: Diet and Health: The Report of a British Nutrition Foundation Task Force , 226-239.
SHEREEN LEHMAN, M. 2018a. Are All Processed Foods Unhealthy?
SHEREEN LEHMAN, M. 2018b. How to Choose a Breakfast Cereal
Look for high fiber, whole grains, and less sugar.
SIDNEY FRY, M., RD 2015. What Is a “Processed” Food?
WEAVER, C. M., DWYER, J., FULGONI III, V. L., KING, J. C., LEVEILLE, G. A., MACDONALD, R. S., ORDOVAS, J. & SCHNAKENBERG, D. 2014. Processed foods: contributions to nutrition. The American journal of clinical nutrition, 99 , 1525-1542.

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