How Black Seed Oil Can Change your Life?
Medicinal plants have been used for curing diseases for many centuries in different indigenous systems of medicine as well as folk medicines. Among various medicinal plants black seed is emerging as a miracle herb since many researches revealed its wide spectrum of pharmacological potential.
Black Seed, scientifically known as Nigella Sativa, belongs to Family Ranunculaceae. It is a widely used medicinal plant throughout the world. It is very popular in various traditional systems of medicine like Unani and Tibb, Ayurveda and Siddha.
It has been used as antihypertensive, liver tonics, diuretics, digestive, anti-diarrheal, appetite stimulant, analgesics, anti-bacterial and in skin disorders.
Black Seed
Avicenna refers to black seeds in the “The Canon of Medicine”, as black seeds stimulate the body's energy and helps recovery from fatigue and dispiritedness.
Nigella sativa is native to Southern Europe, North Africa and Southwest Asia.
The seeds of N. sativa and their oil have been widely used for centuries in the treatment of various ailments throughout the world. The black seed oil has been used as an antiseptic and a local anaesthetic.
Most of the therapeutic properties of this plant are due to the presence of some phenolic compounds especially thymoquinone, which is major bioactive component of the essential oil.
Benefits
Extensive studies on N. sativa have been carried out by various researchers and a wide spectrum of its pharmacological actions have been explored which may include antidiabetic, anticancer, immunomodulator, analgesic, antimicrobial and anti-inflammatory.
Treatment of Skin Disorder
The molecular mechanisms of anti-inflammatory and antioxidative activities of thymoquinone is responsible for most of the beneficial effects of black seed oil. There are reports that state that the oil from the seeds can be used to treat dermatitis topically [1]. And due to its anti-inflammatory effects, it can also be used for treatment of acne. It has also been found to decrease the severity of hand eczema [2].
Antioxidant Effects
Black seed oil is rich in antioxidants.
In a research the screening of the oil of black seed samples showed the presence of four main components, viz. thymoquinone, carvacrol, tanethole and 4-terpineol, which demonstrated respectable radical scavenging property [3].
It inhibits the production of compounds, [4] which are required for the viability of colon cancer cells, due to its antioxidant properties.
In another research it was shown to work as a scavenger of various reactive oxygen species including superoxide radical anion and hydroxyl radicals [5].
It has shown to protect gastric mucosa from acute alcohol-induced mucosal injury which is partly ascribed to its radical scavenging activity [6].
Anti-Cancer
Cancer is probably the most dreaded disease in both men and women and a major health problem worldwide.
Because of its selective effect on cancer cells, research shows that thymoquinone, in black seed oil, can also be used safely to help prevent the development of prostate cancer [7].
The anticancer and anti-inflammatory activities previously assigned to thymoquinone may have potential in treatment of myeloid leukemia and other cancers [8].
It kills cancer cells by a process that involves apoptosis and cell cycle arrest [9].
Anxiety and Depression
Depression is the second most common chronic disease throughout the world. It is estimated that about half of the patients are unaware of their disease or their disease is miss-diagnosed [10].
Anxiety is another complicated disorder that generally effects one-eighth of the population and in sever forms it has debilitating effects on the quality of life. Both anxiety and depression although being different disorders show similar symptoms.
Therefore, black seed oil can treat both simultaneously.
A study conducted on mice showed that antianxiety like effects were produced in them through administration of Thymoquinone [11]. Another study on rats exhibited Thymoquinone’s anti-depressive properties [12].
Development of Drug Tolerance
Repeated administration of opiates leads to development of tolerance and dependence on them.
However, a study conducted showed that black seed oil appears to have a therapeutic potential in tramadol, which is an opioid, tolerance and dependence through blockade of nitric oxide overproduction and oxidative stress induced by the drug [13].
However, a study conducted showed that black seed oil appears to have a therapeutic potential in tramadol, which is an opioid, tolerance and dependence through blockade of nitric oxide overproduction and oxidative stress induced by the drug [13].
A study showed that black seed reduced the symptoms of opioid withdrawal and cured infections and weakness from which majority of addicts suffer [14].Anti-Aging Effects
Aging is an unconscious and gradual process that can lead to changes in biological systems. Induction of oxidative stress, and neurotoxicity etc. are involved in the aging process. Due to the antioxidant property of black seed oil it can help reduce the signs of aging.
Research on mice showed that due to its antioxidant and anti-apoptosis properties, black seed oil exhibited an anti-aging effect in mice [15].Impacts on Immune System
Several studies conducted showed that black seed oil shows immunomodulatory effects. It can improve the immune system and help the body fight better against various diseases.
Research on rats showed that black seed oil is a natural radioprotective agent against immunosuppressive and oxidative effects of ionizing radiation [16].
Anti-Epileptic Effects
Neurological defects associated with the initiation of epileptic seizures can also be ameliorated by using black seed oil.
Many studies have been conducted on this aspect of black seed oil. One showed that Thymoquinone, which is the main component of black seed oil, when administrated in rats showed anti-convulsant properties [17].
Another study showed that it has antiepileptic effects in children with refractory seizures [18].
Conclusion
All in all, most of the studies show very promising results on the use of black seed oil. The seeds of the plant have been used traditionally in treatment of various disorders and meanwhile it is also used as a spice in a range of Persian foods. Studies show its positive effects on patients suffering from Alzheimer and Parkinson’s due to its compound thymoquinone.
It is safe and beneficial for consumption. Black seeds are also used in food like flavoring additive in the breads and pickles because it has very low level of toxicity [19].
References
| [1] | Z. S. K. R. and B. W. , "Allergic contact dermatitis from black cumin (Nigella sativa) oil-containing ointment.," Contact Dermatitis, 2002. |
| [2] | M. Y. . B. B. . M. K. . E. A. . A. E. . S. Y. M. M. and S. H. , "Comparison of therapeutic effect of topical Nigella with Betamethasone and Eucerin in hand eczema," Journal of the European Academy of Dermatology and Venereology, 2013. |
| [3] | S. P. . S. B. A. A. . R. M. and . F. H. S. , "From here to eternity - the secret of Pharaohs: Therapeutic potential of black cumin seeds and beyond," Cancer Therapy, 2008. |
| [4] | E.-D. M. M. N. L. N. and A. H. , "Nigella sativa oil, nigellone and derived thymoquinone inhibit synthesis of 5-lipoxygenase products in polymorphonuclear leukocytes from rats," Journal of Ethnopharmacology, 2002. |
| [5] | M. M. N. M. E.-K. A. and A.-B. A. , "Effects of thymoquinone on antioxidant enzyme activities, lipid peroxidation and DT-diaphorase in different tissues of mice: a possible mechanism of action.," Cell Biochemistry and Function, 2002. |
| [6] | K. M. . D. H. . K. C. and O. H. , "Gastroprotective activity of Nigella sativa L oil and its constituent, thymoquinone against acute alcohol-induced gastric mucosal injury in rats.," World Journal of Gastroenterology, 2005. |
| [7] | K. A. C. K. C. D. S. A. T. S. M. M. D. Q. and R. G. , "Androgen receptor and E2F-1 targeted thymoquinone therapy for hormone-refractory prostate cancer.," Cancer research, 2007. |
| [8] | S. G. A. K. and A. B. , "Targeting nuclear factor-kappa B activation pathway by thymoquinone: role in suppression of antiapoptotic gene products and enhancement of apoptosis.," Molecular Cancer Research, 2008. |
| [9] | S. A. E. M. D. P. B. J. and T. P. , "In vitro inhibition of growth and induction of apoptosis in cancer cell lines by thymoquinone.," International Journal of Oncology, 2003. |
| [10] | S. L. and L. M. , "Screening for depression across the lifespan: a review of measures for use in primary care settings.," American Family Physician, 2002. |
| [11] | G. N. and D. D. , "Thymoquinone produced antianxiety-like effects in mice through modulation of GABA and NO levels.," Pharmacological Reports, 2011. |
| [12] | S. Z. S. K. F. T. Y. M. R. F. V. S. K. F. G. H. R. a. S. A. K. Mahmoud Hosseini, "The effects of Nigella sativa hydro-alcoholic extract and thymoquinone on lipopolysaccharide - induced depression like behavior in rats," Journal of Pharmacy and Bioallied Sciences, 2012. |
| [13] | A.-Z. A. . A.-R. M. and . E. F. , "Protective effect of Nigella sativa oil against tramadol-induced tolerance and dependence in mice: role of nitric oxide and oxidative stress.," Neurotoxicology, 2011. |
| [14] | S. S. A. S. C. M. . A. M. and . M. S. , "A new and novel treatment of opioid dependence: Nigella sativa 500 mg.," Journal of Ayub Medical College Abbottabad, 2008. |
| [15] | M. J. S. . S. M. and . H. H. , "Anti-Aging Effect of Nigella Sativa Fixed Oil on D-Galactose-Induced Aging in Mice," Journal of Pharmacopuncture, 2017. |
| [16] | A. ME, "Radioprotective effects of black seed (Nigella sativa) oil against hemopoietic damage and immunosuppression in gamma-irradiated rats.," Immunopharmacology and Immunotoxicology, 2010. |
| [17] | H. H. and . P. S. , "Anticonvulsant effects of thymoquinone, the major constituent of Nigella sativa seeds, in mice.," Phytomedicine, 2004. |
| [18] | A. J. . P. A. and . R. H. , "The effect of Nigella sativa L. (black cumin seed) on intractable pediatric seizures.," Medical Science Monitor, 2007. |
| [19] | A.-A. A. A. A. . R. M. and . S. N. , "Oral and intraperitoneal LD50 of thymoquinone, an active principle of Nigella sativa, in mice and rats.," Journal of Ayub Medical College Abbottabad, 2008. |
Does Peppermint Oil Reverse Baldness?
Hair loss can be a distressing condition for both, males and females. It is associated with a multitude of natural, medical, or nutritional conditions.
For example, androgenetic alopecia in men, or male pattern baldness, is increasingly recognized as a physically and psychologically serious medical condition that often requires a professional care by generalist clinicians. [1]
USA FDA has only permitted two products for hair loss treatment and they are Proscar ® and Rogaine ®. However, Rogaine ® was warned to have multiple side effects by its very manufacturers Upjohn Pharmaceuticals. These include increased heart rate, difficulty breathing, rapid weight gain, scalp itching, scaling etc. This makes it impractical for consumption for some people.
Peppermint, Mentha piperita, is a plant indigenous to Europe and Middle East. It is found wild occasionally with its parent species. The concentrated oil of peppermint has high menthol content.
This plant has been widely used as a carminative and gastric stimulant worldwide.
Peppermint Oil
Peppermint is a hybrid of both spearmint and water mint. The peppermint plant contains over 40 distinct chemical compounds but the principal ingredient of peppermint oil, menthol, is primarily responsible for its beneficial effects.
In vitro , peppermint has been reported to show anti-inflammatory, antimicrobial, and antifungal activities as well as strong antioxidant activity, and antiallergenic and antitumor actions [2].
Its consumption safety was proven in toxicological investigations [3].
Peppermint oil has a fresh, sharp, menthol smell, is clear to pale yellow in color and watery in viscosity.
Hair growth
Traditional plant remedies have been used for centuries in the treatment for hair loss, but only a few have been scientifically evaluated. Peppermint oil can stimulate hair growth and help with baldness by increasing the rate of blood circulation.
A study conducted on rats showed prominent hair growth effects by peppermint oil along with a significant increase in dermal thickness, follicle number, and follicle depth without any effect on body weight gain and food efficiency [1].
Tip: Peppermint oil is quite potent and requires a carrier oil such as castor oil, coconut oil or jojoba oil for application on your scalp.Other Benefits
Many other studies have been conducted on peppermint oil which shows positive results regarding its impacts on physiology of humans.
Improved Exercise Performance
Enhancing athletic performance is a great desire among the athletes and coaches. Peppermint oil has shown to improve muscle action and hence improved exercise performance. An experiment conducted supported the effectiveness of peppermint essential oil on the exercise performance, gas analysis, spirometry parameters, blood pressure, and respiratory rate in the young male students. Relaxation of bronchial smooth muscles increase in the ventilation and brain oxygen concentration and decrease in the blood lactate levels are the most plausible explanations [4].
Peppermint aroma is also thought to be effective on perceived physical workload, temporal workload, effort, and anxiety.
Allergic Rhinitis
Allergic rhinitis, also known as hay fever, is a type of inflammation in the nose which occurs when the immune system overreacts to allergens in the air.
A study conducted on rats suggested that extracts of peppermint may be clinically effective in alleviating the nasal symptoms of allergic rhinitis [5].
Dental Health
Peppermint is used in making toothpastes for cleaning teeth as it can provide freshness in breath and keep away bad breath.
More studies are being done as to whether or not it directly contributes to preventing caries and plaque, however it is confirmed that it does create an unfavorable environment for bacteria [6].
Irritable Bowel Syndrome
Peppermint oil is a safe and effective short-term treatment for IBS [7]. A study was conducted to test the effectiveness of enteric-coated peppermint oil in patients with irritable bowel syndrome. It showed that after 4 weeks treatment with peppermint oil improved abdominal symptoms in patients with irritable bowel syndrome [8].
The therapeutic dosage range studied in most IBS trials was 0.2 to 0.4 mL of peppermint oil taken three times daily in enteric-coated capsules [9].
Tension Headaches
Tension-type headache is the most frequent form of headache.
The local topical treatment with peppermint oil has proven to be significantly more effective than placebo in controlled studies [10].
In a study a significant analgesic effect with a reduction in sensitivity to headache was produced by a combination of peppermint oil and ethanol [11]. It is regarded as a standard treatment for the acute therapy of tension-type headaches.
Tip: External uses of peppermint oil is usually safe however just like any other essential oils you should always dilute it in a carrier oil such as olive oil or coconut oil before applying on your skin.Dyspepsia
Peppermint is used for treatment of non-obstructive dyspepsia without any known side effects. A study conducted showed that the combination preparation consisting of peppermint oil and caraway, oil appears to be comparable with cisapride and provides an effective means for treatment of functional dyspepsia [12]. Another study showed good tolerability and effective results for the treatment of functional dyspepsia through the use of combination of peppermint oil and caraway oil [13]. The trials for dyspepsia used a dose of 90 mg of peppermint oil in combination with 50 mg of caraway oil in a specific standardized preparation that is not currently available in the United States [9].
For external uses only I use the below amazon peppermint oil from Plant Therapy and found to be really helpful with my headaches and colds. Please do not use this oil internally unless the manufacturer suggests it on the bottle. For internal uses shop for a food grade organic peppermint oil.
Side Effects
Potentially toxic compounds in peppermint include pulegone. [6]
Numerous allergic contact dermatitis reactions to peppermint oil have been described, many of which are linked to both perioral and intraoral disorders.
Its side effects are claimed to be usually mild and minimally toxic
such as gastro esophageal reflux, heartburns, nausea, vomiting, allergic reactions and diarrhea [14]
Peppermint oil had been previously reported to be hepatotoxic [3] and nephrotoxic [9]. Hepatotoxicity is attributed to the presence of pulegone.
Conclusion
Majority of evidence indicates that peppermint oil may be modestly effective in relieving ailments such as IBS, dyspepsia, baldness, and headaches etc. Peppermint has been used in cosmetic formulations, as a source of fragrance and skin conditioning agents.
It has many therapeutic properties but still care should be taken about its dosage.
Peppermint oil should only be used at the recommended doses because significant toxicity can occur at higher doses. Even the recommended medicinal doses of peppermint oil should not be used in infants or very young children or in women who are pregnant or lactating. [9]
References
| [1] | J. Y. O. M. A. P. and . Y. C. K. , "Peppermint Oil Promotes Hair Growth without Toxic Signs," Toxicological Research, 2014. |
| [2] | C. K. and K. D. , "Herbal remedies in gastroenterology.," Journal of Clinical Gastroenterology, 2005. |
| [3] | N. B, "Final report on the safety assessment of Mentha Piperita (Peppermint) Oil, Mentha Piperita (Peppermint) Leaf Extract, Mentha Piperita (Peppermint) Leaf, and Mentha Piperita (Peppermint) Leaf Water.," International Journal of toxicology, 2001. |
| [4] | A. M. and . A. R. , "The effects of peppermint on exercise performance," Journal of the International Society of Sports Nutrition, 2013. |
| [5] | I. T. S. Y. . M. H. and K. C. , "Effects of peppermint (Mentha piperita L.) extracts on experimental allergic rhinitis in rats.," Biological & Pharmaceutical Bulletin, 2001. |
| [6] | A. Balakrishnan, "Therapeutic Uses of Peppermint –A Review," Journal of Phramaceutical Sciences and Research, 2015. |
| [7] | K. R. . M. J. and L. B. , "Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis.," Journal of Clinical Gastroenterology, 2014. |
| [8] | C. G. S. M. G. L. . M. L. and . M. L. , "Peppermint oil (Mintoil) in the treatment of irritable bowel syndrome: a prospective double blind placebo-controlled randomized trial.," Digestive and Liver Disease, 2007. |
| [9] | K. B. and . C. S. , "Peppermint oil.," American Family Physician, 2007. |
| [10] | G. H. H. A. H.-K. K. G. A. and . G. C. , "Peppermint oil in the acute treatment of tension-type headache," Pain, 2016. |
| [11] | G. H. . S. G. and S. D. , "Effect of peppermint and eucalyptus oil preparations on neurophysiological and experimental algesimetric headache parameters.," Cephalalgia, 1994. |
| [12] | M. A. . H. C. W. V. H. R. and H. J. , "Treatment of functional dyspepsia with a fixed peppermint oil and caraway oil combination preparation as compared to cisapride. A multicenter, reference-controlled double-blind equivalence study.," Drug Research, 1999. |
| [13] | M. B. K. S. and S. B. , "Efficacy and tolerability of a fixed combination of peppermint oil and caraway oil in patients suffering from functional dyspepsia.," Alimentary Pharmacology & Therapeutics, 2000. |
| [14] | S. S. N. C. P. and . D. R. , "A near fatal case of high dose peppermint oil ingestion- Lessons learnt," Indian Journal of Anaesthesia, 2012. |
Why you should Stop Using Canola oil?
Rapeseed oil also known as canola oil has emerged as a potential substance for more expensive olive oil since it has a similar favorable fatty acid content, overall.
In the United States it is one of the most widely used oil for human consumption second only to soybean oil [1].
Canola oil’s consumption has been quite controversial for a few years. There is diffused opinion about its benefits and adverse effects. Some studies have shown that canola oil has the potential to help consumers meet dietary fat recommendations and can be included in a diet designed to regulate their serum cholesterol levels.
Canola Oil
Canola oil is a type of vegetable oil that comes from rapeseed, scientifically known as, Brassica napus , which is a yellow flowering plant that belongs to the cabbage family. The actual name of canola oil is Low Erucic Acid Rapeseed (LEAR).
Due to the high levels of erucic acid, which is a fatty acid, in rapeseed oil it caused various diseases related to heart. But in 1970s rapeseed plant was genetically modified to produce canola oil which has low amounts of erucic acid. It has been recognized as Generally Regarded as Safe by the FDA (Food and Drug administration). Most canola oil that is sold today in the shelves is extracted from genetically modified canola. Also the processing methods used to extract canola oil is complex and involves the use of harmful chemicals.
Tip: Most canola oil sold today is genetically modified.Side Effects of Canola Oil Consumption
Most of the studies so far investigating the relationship between canola oil consumption and health benefits have shown limited evidence of beneficial effects. Although it should be kept in mind only animal studies have been done regarding the toxic effects that it has on living organisms.
Memory Impairment
Canola oil can have harmful impact on one’s memory and their nervous system. A study conducted on mouse models of Alzheimer’s disease showed that canola oil negatively affected their memory as well as the synaptic integrity [2].
Oxidative Stress
Oxidative stress is essentially an imbalance between the production of free radicals and the ability of the body to counteract or detoxify their harmful effects through neutralization by antioxidants.
A research conducted on stroke-prone spontaneously hypertensive rats showed that canola oil can shorten their life spans which was attributed to the oxidative stress that canola oil can impose [3].
Cardiac Issues
Most of the canola oil produced these days is hydrogenated which creates trans fat in the resulting oil. A 0.5g/serving is considered trans free by the FDA. The accumulation of trans fat raises bad cholesterol level (LDL) and put you at the risk of various heart diseases and stroke.
A study on rats with administration of high and low erucic rapeseed oil showed that they formed lesions on the heart [4] [5].
Skin Disorders
Studies conducted show that canola oil is also harmful to the skin, its high consumption can cause cellulite.
Sprague-Dawley rats which were fed rapeseed oil with varying amount of erucic acid developed alopecia and scaly, hemorrhagic, and necrotic tails, as well as scaliness of the feet after 4-5 weeks of treatment [6].
Cerebral Hemorrhage
Oils and fats can induce metabolic syndrome, leading to cardiovascular and cerebrovascular diseases.
A comparative study on stroke-prone spontaneously hypertensive rats using perilla oil and canola oil showed that perilla oil delayed and attenuated cerebral hemorrhage in them in contrast to the aggravating potential of canola oil [7].
Testosterone Level
Canola oil can potentially have adverse effects on the reproductive capacities by affecting the steroid hormones.
Research on stroke-prone spontaneously hypertensive rat showed testosterone lowering activity through the utilization of canola oil [8].
Inflammatory
Vegetable oil such as canola is high in omega 6 fatty acids. They aggravate body’s inflammatory pathways and reduce the availability of anti-inflammatory omega 3 fats in our tissues, resulting in more inflammation. Inflammation of the brain can affect the mental health [9]. Overconsumption of omega 6 fats can increase the risk of development of obesity, irritational bowel syndrome, Type 2 diabetes, asthma etc.
Healthier Oil Substitutes
Much healthier substitutes can be Extra virgin olive oil, cold pressed Coconut oil, cold pressed avocado oil, Grass-fed butter or Ghee. Canola Oil is present in almost every product available in the market because of its cheaper price but nutritionally and physiologically it can be more damaging than being helpful.
Coconut oil can increase good HDL cholesterol level in our body [10], it is beneficial for skin, nervous system and many other organs. It can withstand high heat therefore, being suitable for cooking. Coconut oil, olive oil and avocado oil are all good substitutes for canola oil, all of which are quite beneficial for our health. I use Coconut oil from Viva brand commonly available at Amazon that is organic as well as cold pressed.
Conclusion
It is better if its consumption is limited in day to day life. Although it has been considered GRAS (generally Recognized as Safe) but the studies were not conducted on humans and were limited to animals.
The side effects discussed above effect major organs of the body and risk development of cardiovascular and cerebrovascular diseases, skin disorders, can shorten life overall. Other side-effects which have been reported include respiratory illnesses, loss of vision, constipation, anaemia, heart disease, irritability and low birth weight in infants.
It works well as an industrial oil, not a food, and has been used in candles, soaps, lipsticks, lubricants, inks and biofuels. Keeping various research and studies in view it is better to choose safer oil substitutes for a healthier lifestyle.
References
| [1] | "United States Department of Agriculture," [Online]. Available: https://www.ers.usda.gov/topics/crops/soybeans-oil-crops/canola.aspx#.UVpT8Vdk2PY. |
| [2] | E. Lauretti and D. Praticò, "Effect of canola oil consumption on memory, synapse and neuropathology in the triple transgenic mouse model of Alzheimer’s disease," Scientific Reports, 2017. |
| [3] | P. A. . C. X. . L. L. and . L. P. , "Differential effects of dietary canola and soybean oil intake on oxidative stress in stroke-prone spontaneously hypertensive rats.," Lipids in Health and Disease, 2011. |
| [4] | V. H. . C. R. H. R. and C. D. , "The effects of high and low erucic acid rapeseed oils in diets for rats.," International Journal for Vitamin and Nutrition Research, 1975. |
| [5] | H. H. K. J. and C. A. , "Myocardial lesions in rats fed rapeseed oil. I. Influence of strain of rats.," Canadian Journal of Physiology and Pharmacology, 1977. |
| [6] | H. H. . H. W. K. J. and M. S. , "The development of dermal lesions and alopecia in male rats fed rapeseed oil.," Canadian Journal of Physiology and Pharmacology, 1976. |
| [7] | C. J. . J. J. . K. J. . S. K. . K. K. P. D. . K. T. L. S. A. B. C. E. . L. J. and . K. Y. , "Comparative effects of plant oils on the cerebral hemorrhage in stroke-prone spontaneously hypertensive rats.," Nutritional Neuroscience, 2016. |
| [8] | O. H. . O. N. T. K. F. S. N. T. . Y. K. I. Y. M. D. Y. Y. and . H. S. , "Testosterone-lowering activity of canola and hydrogenated soybean oil in the stroke-prone spontaneously hypertensive rat.," The Journal of Toxicological Sciences, 2010. |
| [9] | R. K. McNamara and F. E. Lotrich, "Elevated immune-inflammatory signaling in mood disorders: a new therapeutic target?," Expert Review of Neurotherapeutics, 2012. |
| [10] | C. D. . M. A. . d. O. G. R. L. R. and . R. G. , "A COCONUT EXTRA VIRGIN OIL-RICH DIET INCREASES HDL CHOLESTEROL AND DECREASES WAIST CIRCUMFERENCE AND BODY MASS IN CORONARY ARTERY DISEASE PATIENTS.," Nutrición Hospitalaria, 2015. |
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:
- The total cholesterol: is calculated by adding LDL and HDL levels and 20 % of triglyceride level.
- The Low-Density Lipoprotein (LDL), also referred to as Bad cholesterol
- High-Density Lipoprotein (HDL), commonly referred to as Good cholesterol.
- Triglycerides, fats that are carried in the blood. Any excess calories are converted to triglycerides and stored in fat cells in our bodies.
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
- Tree nuts for example almonds, walnuts, hazelnuts, and cashews among others.
- Avocados
- Eggs
- Extra virgin olive oil
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.
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.
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.
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.
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.
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.
