Research shows that one out of every two men and one out of every three women will develop some type of heart problem at some point in their lives. It is also a reason for stroke in some instances.
Despite drugs and widespread information about the importance of keeping blood cholesterol levels low, high cholesterol continues to be quite common.
When there is too much cholesterol in the blood, the excess tends to accumulate along the walls of the arteries, which narrows then, leading to an obstruction of blood flow. When the heart muscle does not get enough blood, problems arise.
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Cholesterol is essential for making hormones and vitamin D and it also plays a role in abetting fat digestion. But when blood levels of “bad” LDL cholesterol are too high, and for whatever reasons, including genetics, obesity, sedentary lifestyle, alcohol abuse, chronic stress or, generally, a poor diet, the risk of a heart disease goes up.
Exercising regularly, avoiding trans-fats, and eating more “good” mono- and polyunsaturated fats such as those found in fish, nuts, and olive oil are smart ways to keep cholesterol in balance. What is more, adding a little spice to one’s diet is an enjoyable way to edge cholesterol levels downward.
Turns out, many herbs and spices such as Piper Guineense (African black pepper) and Sesamum indicum (Beniseed) which are abundant in our environment are loaded with an antioxidant and anti-inflammatory activity that is heart-friendly.
In 2017, researchers in a study to ascertain their heart-friendly effects found that African black pepper and Beniseed exerts a blood cholesterol-lowering effect, reduces cholesterol intake induced body weight gain, and increases the body’s antioxidant defenses system in under laboratory conditions, in high cholesterol.
The study involved Dr Sarah O Nwozo at the University of Ibadan in conjunction with Yetunde T Lewis, and Babatunji E Oyinloye, both at the Afe Babalola University, Ado Ekiti. It was published in the 2017 edition of the Iran Journal Medical Sciences.
They tested the effectiveness of African black pepper and Beniseed in lowering high cholesterol in 48 animals that were divided into eight groups of six rats each.
The rats were given cholesterol, African black pepper and Beniseed extracts at two different doses and Questran five times a week for 28 days. Questran is a conventional blood cholesterol-lowering drug.
Upon treatment with Piper guineense or Sesamum indicum) and Questran, there was a significant reduction in body weight gain as well as high-density lipoprotein cholesterol (HDL-C) when compared with untreated rats with high blood cholesterol levels, confirming the cholesterol-lowering potential of these plant extracts.
Moreover garlic, onion, ginger, turmeric, and nutmeg are also heart-friendly culinary herbs and spices. In 2015, researchers in the journal, International Journal of Biomedical Sciences suggest that nutmeg possess cholesterol-lowering potentials and protective ability in experimental rat with high blood cholesterol levels.
They reported that intake of nutmeg elicited a significant reduction in total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C), and triglycerides (TG) blood levels while there was a concomitant increase in high-density lipoprotein cholesterol (HDL-C) in the rats involved in the study.
Previously, studies show that garlic successfully lowers blood cholesterol by a few percentage points, and others show that when garlic is consumed on a frequent (daily) basis, cholesterol levels drop even more dramatically.
Garlic also prevents blood clots, and as such its consumption in persons with high blood cholesterol levels, is very beneficial as blood clots that form in the heart and/or brain are generally fatal.
Consuming ginger tea daily or in meals can make a big difference in individual’s overall cholesterol levels. A study done in 2010 showed that ginger showed a significantly lowered level of lipid profile parameters at the two-week mark and even more so at the four-week mark under laboratory conditions.
Studies show that capsicum(pepper) is also able to lower LDL cholesterol, which will lower the risk of heart attack, heart disease, and stroke. Capsicum also improves the metabolism rate, which can help the body burn more fat, rather than storing it. Capsicum can also suppress the appetite, so it might support weight control.
Japanese love all things soy. The FDA has stated that nearly any food containing soy products can help to decrease cholesterol, but it is food like tofu and soy protein that will be the most effective at helping to control cholesterol levels. Soy foods contain soluble fibre and substances called isoflavones that help lower cholesterol.
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