How Long Does It Take To Lower Cholesterol On A Vegan Diet
Cholesterol levels are directly related to heart health, which is why it's so important to make sure your cholesterol is in a healthy range; The Centers for Disease Control and Prevention (CDC) reports as a trusted source that in 2012, 78 million adults in the United States had high levels of low-density lipoprotein (LDL), or "bad" cholesterol. This organization also states that people with bad cholesterol are more at risk of heart disease.
Cholesterol is a waxy, fatty substance found in the body that travels through the bloodstream. Cholesterol travels through your body with lipoproteins, which are soluble proteins that carry fats through the arteries.
If the body has too much bad cholesterol, its excess amount is deposited along the walls of the blood vessels and puts you at risk of heart attack and stroke.
High-density lipoprotein (HDL), also called "good" cholesterol, returns excess cholesterol from tissues and blood vessels to the liver. Good cholesterol protects you from heart disease. So unlike bad cholesterol, the higher the level, the better.
Triglycerides are another type of fat that can build up in the body. High levels of triglycerides combined with low levels of good cholesterol also increase the risk of heart disease and diabetes.
The required amount of cholesterol in the body:
Total cholesterol
Good: 199 milligrams per deciliter (mg/dL) or less
Limit: 200 to 239 mg/dL
High: 240 mg/dL or higher
bad cholesterol "LDL"
Good: 100 mg/dL or less
Limit: 130 to 159 mg/dL
High: 160 mg/dL or higher
"HDL" good cholesterol
Good: 60 mg/dL or higher
Low: 39 mg/dL or less
triglyceride
Good: 149 mg/dL or less
Limit: 150 to 199 mg/dL
High: 200 mg/dL or higher
Sometimes you may have high cholesterol but you don't know about it, that's why regular checkups are very important; The American Heart Association recommends that all adults starting at age 20 have their blood cholesterol checked every 4 to 6 years; More frequent examinations may also be needed based on treatment plans and other risk factors.
Ways to reduce cholesterol and improve health
changing life style
Making healthy lifestyle changes is one of the most important ways to lower cholesterol and improve overall health.
According to Dr. Eugenia Gianos, a cardiologist at NYU Langone Medical Center, you can lower your cholesterol levels by up to 20% through dietary changes and lifestyle improvements, but it can vary from person to person. He says: "We give patients three months to see the effect of dietary changes."
diet
To help lower bad cholesterol, reduce saturated fat in your diet and increase dietary fiber. Saturated fats increase the production of bad cholesterol in your body. Reduce saturated fat to less than 10 grams per day and eat 30 grams of fiber per day, 10 grams of which should be insoluble fiber, says Dr. Giannos.
Both doctors say that plant-based diets can help lower cholesterol and improve overall heart and body health. They recommend the DASH diet and the Mediterranean diet, as both emphasize high levels of fiber and healthy fats.
The DASH diet includes:
Lots of fruits, vegetables and whole grains
Fat-free or low-fat dairy products
Lean proteins (such as fish, soy, chicken, beans)
Healthy fats (eg, nuts, seeds, vegetable oils)
Limited salt, sugar, processed foods, red meat
Mediterranean diet includes:
Lots of fruits, vegetables and whole grains
Healthy fats like nuts and olive oil instead of unhealthy fats like butter
Limited salt (substitute herbs and spices)
Mainly fish and chicken for protein, red meat in moderation (several times a month)
Dr. Goldberg explains that he looks at patients as a normal person and tries to understand why their cholesterol is high. He says many of his patients are busy and often eat fast food out. In this case, Dr. Goldberg recommends that people focus on eliminating processed foods and refined sugars.
Sport
Physical inactivity can increase the level of LDL and decrease the level of HDL. Aerobic exercise helps your body raise its HDL levels, which are important for protecting you against heart disease.
In addition to weight loss benefits, exercise also has cardiovascular benefits. Dr. Gianos says: To lose weight, we recommend 60 minutes of moderate aerobic exercise per day.
Activities such as brisk walking, cycling, dancing, gardening, swimming, jogging and aerobics all give you cardio benefits.
If you want to lower your cholesterol through lifestyle changes, you need to exercise regularly. Dr. Goldberg says you can't just do it for a few months and then quit; He also notes that some people are genetically programmed to produce more cholesterol than others. Diet and exercise may not be enough for these people based on cholesterol levels and global risk of heart disease.
Vegan Green Smoothie for Weight Loss and Metabolism Boost
Smoothie is a healthy and cold drink that is prepared from the combination of various fruits and vegetables with nutritious food such as flax seeds and oats, all kinds of nuts such as pistachios, almonds, walnuts, hazelnuts, etc. What distinguishes this extremely useful and delicious drink from juice is its greater concentration and consistency and the possibility of making it faster and easier. Regular consumption of smoothies, especially green smoothies, helps to lose weight faster and healthy by increasing the body's metabolism. In the continuation of this article from Maltina Blog, we will share with you the properties, benefits and how to prepare different types of green smoothies for weight loss. In addition to providing vitamins and nutrients needed by the body, these smoothies control the feeling of hunger, increase fat burning and metabolism, and accelerate the process of slimming and weight loss.
Amazing properties and benefits of slimming green smoothie
1/ Rich in nutrients
All ingredients of green smoothies for weight loss are raw. Therefore, they have more nutrients. The high temperature that we often use to cook food destroys many nutrients. Green smoothies rich in vitamins, minerals, antioxidants. Anti-inflammatory and anti-congestion substances are herbal substances, fiber and water. They are also rich in chlorophyll; The structure of which is similar to hemoglobin in human blood. Therefore, drinking green smoothies is like receiving clean blood.
2/ Help to lose weight
If you are trying to lose weight, slimming green smoothie is the best stimulant drink to reach your goal. Because smoothies, having large amounts of fiber, make you feel full and reduce your appetite.
3/ Detoxification of the body
Our body naturally removes toxins, but excessive accumulation of toxins due to various factors slows down this process. When the body receives nutrients from the consumed food, it must eliminate its waste after the digestion process. Thanks to the regular consumption of green smoothies, you can get the necessary fiber to detoxify your body and improve digestion and elimination.
4/ Creating a feeling of freshness, health and freshness
When you eat natural and raw food, you will feel refreshed and rejuvenated and you will be younger and more energetic. The human body is designed to eat foods that include fruits, vegetables, and whole grains. With this natural and healthy method, we will have a body free of toxins and we will look more beautiful.
When you start drinking green smoothies, the first place you will see changes is in the quality of your skin. Eating and living healthy will remove the effects of aging from your face, remove facial wrinkles and give you youth again. Your skin becomes soft and acne disappears. The puffiness and blackness under the eyes will disappear and the yellowness in the white part of the eye will disappear. Cells are revived and rejuvenated, and the internal organs of the body will perform their duties better and with higher quality.
5/ Improving digestion and accelerating metabolism
Green smoothies are easier to digest than solid foods, and because they are in liquid form in a blender, they are easier and more beneficial for the metabolism. These delicious concoctions are more available for the body to absorb nutrients than solid foods, so that their absorption process starts from inside the mouth.
There are many pills and syrups to improve digestion. The basis of most of these drugs is the production of a small amount of hydrochloric acid in the stomach. If the stomach does not secrete enough acid to digest food, a large amount of the food we eat will not be digested, in addition to producing gas and bloating, other indigestion disorders will also occur. Consuming too much processed foods, fried foods, protein and gratin are one of the important reasons behind the appearance of digestive problems. When the green smoothie ingredients are liquefied in the blender, the stomach does a large part of the responsibility. As a result, the body can easily absorb more nutrients for optimal health.
6/ Delicious and pleasant taste
The combination of the sweet taste of various fruits in green smoothies balances the taste of vegetables, and creates a very good and pleasant taste. According to his desire and taste, each person can try different combinations of vegetables, fruits, nuts and nutritious seeds to prepare slimming green smoothies and discover his favorite taste and benefit from its unique benefits and properties.
7/ How to prepare slimming green smoothie is very simple and easy
Slimming green smoothie is prepared in less than 15 minutes; All you do is put the ingredients in the blender and then take the ingredients out of the blender and put the blender jug in the dishwasher. All this work takes a quarter of your time a day.
How to prepare spinach and grape slimming green smoothie
ingredients:
3 handfuls of spinach
A cup of water
1 apple (preferably green)
1 handful of seedless grapes
1 package of stevia (add more if you want to make it sweeter.)
1 tablespoon of flax seeds
If desired: a tablespoon of vegetable protein powder
Pour the green leaves and water into the blender and blend until it resembles a thick juice. Then add the rest of the ingredients and let it become creamy.
Slimming green smoothie of green apple and strawberry
ingredients:
2 handfuls of mixed spring greens (you can use greens or mountain greens. But be sure to use only green leaves.)
1 cup of water
Half of an avocado
2 green apples
1/5 cup of strawberries
1 packet of stevia
A few almonds or hazelnuts
If desired: a tablespoon of powder
Which vegan milk is best for coffee? My Top 3 Picks
Plant milk is a very suitable option for those who have problems with lactose (natural milk sugar) or casein (one of the proteins in milk) and their body reacts to them.
Milk changes the mouthfeel of coffee and makes its bitterness more pleasant.
For decades, milk has been used to make some of the most popular coffee drinks, from flat whites and cappuccinos to macchiatos and lattes.
Some people cannot drink coffee without milk and think that coffee is not complete without milk.
Today, people are looking for plant-based milks such as soy milk, almond milk, coconut milk, and oat milk.
The sale of this milk has grown significantly year after year and there is no sign of this growth slowing down. Of course, the important point is that these milks have a strong connection with the coffee industry because a significant amount of these herbal milks are used in coffee shops.
Oat milk was introduced across Starbucks stores in the US, and the brand even claimed that increased demand for plant-based milk was the most significant change in consumption at their locations.
What is the best herbal milk for coffee?
milk plant; It has been used as an alternative to animal milk for many years. There are milks that come from different foods. These herbal milks, which have become increasingly popular in recent years, have different benefits for the body.
From almond milk to oat milk, from soy milk to coconut milk. Let's check the benefits of these herbal milks one by one…
almond milk
Almond milk is the most widely used milk among vegetable and nut milks. Almond milk is darker in color than cow's milk. Almond milk does not contain lactose and is rich in antioxidants and minerals such as potassium and calcium.
1 glass of almond milk provides 30% of the daily requirement of calcium and 125% of the daily requirement of vitamin E.
Almond milk has less protein than soy milk, so it does not foam or froth.
It also has a watery consistency that creates a thinner layer than microfoam.
Almond milk loses its microfoam very quickly, so you should pour it as soon as possible.
After evaporation, almond milk has a contrasting texture with many surface bubbles. Be sure to bend and rotate the pitcher to make its texture smoother.
The watery texture of almond milk means it flows very quickly. Pour slowly over the latte art for more control.
Perfect for latte art
Convenient to use
Too much sweetness
Heat resistant
Harms of almond milk
It is not considered a good source of protein.
May contain carrageenan, which can cause digestive problems in some people.
There are environmental concerns about the amount of water used to grow almonds.
coconut milk
One of the most popular sources of plant-based milk is coconut milk, which contains beneficial fatty acids and is gluten-free. This milk, which has cooking properties, is also among the first choices of vegetarians. Coconut milk, which accelerates metabolism, also has antibacterial properties and is obtained by grating and squeezing fresh coconut pulp.
Coconut milk is made with white coconut meat. By extracting fruit juice and white flesh, you can use coconut milk in your desserts and coffees. Coconut milk is one of the most popular types of milk for serving coffee.
The best option for latte art
Heat resistant
Too much sweetness
Disadvantages of coconut milk
It is not considered a good source of protein.
May contain carrageenan, which can cause digestive problems in some people.
oat milk
It has more protein than almond milk and less carbohydrates than rice milk.
Compared to alternatives such as almond or soy milk, it is less allergenic. It strengthens the bone structure and is rich in B vitamins.
Oat milk contains large amounts of beta-glucan. By reducing LDL, beta-glucan reduces the risk of coronary heart failure, strengthens the immune system, and also has the effect of lowering blood sugar with the characteristic of lowering the glycemic index.
Pouring more and faster with oat milk makes the latte art more beautiful and clean.
Let rest for about 30 to 45 seconds before adding oat milk. This leads to uniformity of milk texture.
Natural and mild taste
Creamy texture
Temperature resistant
It may slightly overpower the espresso flavor
It is more difficult to foam
soy milk
The most known milk plant; Soy milk is the best substitute for cow's milk in terms of protein and calcium. It is rich in iron and plant estrogen. It has more protein than other vegetable milks. Unlike animal milk, it contains minimal saturated fat and no cholesterol.
Soy milk made with soybeans is also preferred by vegetarians and people with lactose intolerance. Soy milk is often used in coffees and smoothies due to its consistency and strong taste.
Soy milk is the most available type of vegetable milk available in the market. It is usually served with coffee, as it foams due to the heat.
The microfoam in soy milk is very stable, meaning you have more time to pour your latte art.
Ease of use
A good option for new baristas
Lots of additives
Strong artificial flavor
Disadvantages of soy milk
Soy is an allergen and some adults and children are allergic to it.
Most soybeans produced come from genetically modified plants, which is a concern for some people.
Opaque or non-dairy coffee milk powder
If we take a look at the ingredients of Mate coffee, we will realize that structurally, this powder is very similar to other herbal milks.
Water
corn syrup
Hydrogenated soy
Cottonseed oil
Sodium caseinate
Potassium phosphate
Karinan
Starch water
Coffee Mate is more available for coffee than other herbal milks.
How To Make stew rhubarb in 30 minutes
Rhubarb stew is one of the most famous types of spring stews, sour and delicious, which is prepared with sour rhubarb stems. Rhubarb is one of the mountain vegetables for the spring season, which grows naturally and does not need irrigation. Rhubarb has a sour, juicy and characteristic stem.
In Iranian cuisine, rhubarb is used raw and cooked in salads and stews, but it is also cooked in two general ways, together with small meatballs, paste, and onion, and in another way, with ground meat, mint and parsley. In addition, rhubarb is used to make rhubarb pilaf, syrup, jam, pickle, tart, cake, dessert, compote, marmalade, drinks, etc.
Rhubarb stew is usually cooked with stewed meat that includes lamb and veal, but it can also be prepared with white meat such as chicken and turkey. In addition, you can prepare this stew without meat and completely vegetarian.
Ingredients needed to prepare rhubarb stew:
Stew meat 250 grams
Rhubarb 300 grams
Chopped mint and parsley 200 grams (150 grams of parsley, 50 grams of mint)
1 onion
Butter 20 grams
As much water as necessary
Salt, pepper and turmeric as needed
How to prepare rhubarb stew:
To prepare rhubarb stew, first wash the rhubarb and remove the thin skin from the rhubarb stems and chop it into equal pieces. Then finely chop the onion and fry it with oil, then add the minced meat to the onion, fry it, and then pour some water on it, when the water boils, reduce it so that the meats are cooked on a gentle heat and become soft. .
Chop the parsley and mint (if you don't have fresh mint, you can use some dry mint) and fry in some oil until they soften and add to the cooked meat and let it boil a little. After 30 minutes, add chopped rhubarb and measure salt and pepper. Let the stew rest for another 15 minutes, then serve with rice.
To prepare rhubarb stew, add 1 tablespoon of tomato paste and some saffron to it.
Rhubarb stew with cobs:
Ingredients: For 4 people
Rhubarb, one and a half kilograms
Half a kilogram of boneless meat
1 onion
Half a teaspoon of grated saffron
Salt and pepper as needed
Cobs 150-200 grams
Tomato paste 1 tablespoon
How to prepare rhubarb stew with cobs:
Authentic rhubarb stew is prepared without cobs, but for whatever reason you want to prepare this stew with cobs, just add between 150 and 200 grams of cobs to the recipe of Majlisi rhubarb stew. First, soak the cob for two hours to remove the swelling.
After you have added the stewed meat and fried it, rinse the cob and let the excess water drain out, then add it to the pot. Fry the cob for a few minutes until it is slightly fried, then add water to cook.
After cooking, add melted saffron powder and tomato paste to it. Finally, add rhubarb and drink after 30 minutes.
Rhubarb and chicken stew:
Ingredients for rhubarb stew with chicken:
Rhubarb 500 grams
4 pieces of chicken breast
2 onions
Parsley 200 grams
Dry mint 2 tablespoons
Salt and pepper as needed
How to prepare rhubarb stew with chicken:
To make rhubarb stew with chicken, first wash the rhubarb and remove the thin skin from the rhubarb stems and chop into equal pieces.
Then chop 1 onion and fry it with oil. Add the chicken pieces to the onion and pour salt, pepper and some water into it, reduce the flame as soon as the water boils and cook on low heat.
Read more: How to prepare celery stew
While cooking the chicken, wash the parsley and finely chop it, then finely chop 1 onion and fry it with some oil until it becomes soft, add the chopped parsley and dry mint to the onion and fry it for a few minutes. When the chickens are cooked, add the vegetables to the cooking chickens and let the stew simmer for another 40 minutes.
After cooking the stew, add chopped rhubarb, measure salt and pepper and let the stew simmer slowly for half an hour, then serve the rhubarb stew with rice.
You can also use chopped chicken.
Features of rhubarb:
Rhubarb has a cold nature and contains various vitamins and minerals. For all body parts, it is considered a very privileged food and has a wonderful and miraculous effect. It is astringent and is useful for strengthening the stomach and liver. Eating 100 grams of rhubarb juice or rhubarb paste is useful for patients with fever and anorexia and cures jaundice, weakness and obsession. It cures gall and heart irritation and is useful for typhoid and hot bilious diarrhea and is an anthelmintic. Eating rhubarb should not be forgotten in the diet. Rhubarb is used to prepare stew, compote, jam and syrup. Try not to overdo it with rhubarb.
It is very useful to consume rhubarb juice along with carrot, celery, cucumber and apple juice, and one third of rhubarb juice and two thirds of other ingredients can be consumed every day. Rhubarb is also appetizing and useful for treating constipation, and this plant is rich in mineral elements and various vitamins and can help digestion.
Rhubarb has a laxative and appetizing effect and is useful for increasing appetite and constipation. Consumption of rhubarb is dangerous for those suffering from kidney stones and bladder problems.
The milk of mothers who eat rhubarb produces diarrhea in babies. Rhubarb is a tonic for the heart and nerves and is useful for treating hemorrhoids.
Rhubarb is known as an activator of the digestive system, a transporter of bile salts and a stimulant of liver secretion.
What is vegan yogurt starter made of
The market is expanding rapidly; in fact, certain predictions (Bloomberg Surveillance 2015) based on market analysis suggest that turnover may surpass 26 billion dollars in 2023.
One of the culinary products made from the most popular vegetable milk in the world is the so-called soy yogurt. Yes, it’s wholesome, moral, and delicious, but how much does it go for? Soy yogurt is actually rather expensive, especially if it’s organic; single servings may cost upwards of 7 euros per kilo. This makes it a decision that’s undoubtedly sustainable for the environment and animals but not always so sustainable for everyone’s wallets.
Homemade soy yogurt is quickly revolutionary in this regard, costing only 7 euros as opposed to 2 euros (if you purchase organic soy beverage) or even only approximately 1 euro if you produce your own soy milk from soybeans.
In addition to saving money, self-production is also better for the environment because it eliminates the need for plastic containers for packaging. However, even though we try to recycle these containers properly, the industry itself currently does not support this option due to the higher costs.
- Heat 1-2 quarts of non-dairy milk to 110°F.
- Plant-based yogurt will generally not thicken on its own. To make a thicker yogurt, stir 2 teaspoons of calcium-activated pectin and calcium water into your milk and heat to 140 degrees. Cool to 110 degrees before adding the culture.
- Add 1 packet of yogurt starter and mix thoroughly.
- Pour the mixture into the culturing container.
- Cover and culture at 108-110°F for approximately 6-8 hours in a yogurt maker or similar appliance.
- After 8 hours, place a tight lid on the container and let it cool for 2 hours at room temperature.
- Refrigerate for at least 6 hours before eating.
It’s crucial to first comprehend what a “starter” is. Simply said, the starter culture is just bacteria. It is devoid of components like milk. However, a medium must be used to grow the bacteria, and that medium is frequently dairy. Since the bacteria or starter is totally eliminated from the medium before usage, this won’t be a concern for the majority of people who consume little or no dairy.
However, if you have a severe milk allergy, are worried about traces of dairy, or are fully vegan and want to make sure no dairy was used in the product’s production, seek a dairy-free or vegan label. Then, contact the manufacturer to ask about their manufacturing procedures.
Why even add the starter, one may ask? The probiotics, or beneficial bacteria, that give yogurt its distinctive tang are part of the starter culture. Even though lemon juice, which is tart and acidic, can be used to make a counterfeit yogurt, it won’t have a significant amount of beneficial bacteria.
To start a batch of homemade yogurt, you can use any one of these three items:
- Another Yogurt – One yogurt can actually serve as the beginning for another batch. Store-bought yogurt will also work if you’ve never made your own. The market is already flooded with dairy-free yogurt brands, including those made from coconut milk, almonds, oats, soy, and rice. Despite the fact that they can be pricey, you only need one to start your first batch. You may then easily save a small amount of yogurt from your initial batch and use it as a starter for the subsequent batch. Even if you use one of the other two starter options for your first batch, this approach still works nicely.
- Starter Culture – Yogurt starters are genuinely for sale. Dairy-free products like Ther-Biotic (from Klaire Labs) and Tradition Probiotics are promoted. I use the Ther-Biotic brand; you can read about their hypoallergenic policy here (it is said that they do not utilize dairy products in the production of their probiotics). Naturally, you should always confirm any changes to ingredients or manufacturing methods with the manufacturer.
- Probiotic capsules – Many probiotic brands are available as capsules. Simply crack open the capsules and add the contents to your yogurt to serve as a starting culture. Probiotics are again just bacteria that have been separated from their “host,” which may be a milk-based substance. However, if avoiding dairy is a top priority, look for products marked as “vegan” or “dairy-free” and carefully check the manufacturing procedures with the supplier.
With 10 pouches and 3 grams of culture in each pouch, Euro Cuisine All Natural Yogurt Culture/Starter is the perfect starter kit for making delicious and nutritious yogurt at home. You may make a smooth, creamy, and delicious yogurt using this French product. It is also Kosher-certified, making it acceptable for those who must follow a strict diet.
Making genuine Bulgarian yogurt at home is simple using Natural Probiotic Yogurt Starter Cultures. These freeze-dried culture sachets work well with whole milk and all types of yogurt makers. ”Lactobacillus delbrueckii subsp. Bulgaricus” and ”Streptococcus thermophilus” are among the pure blend of live active bacteria included in each sachet. One sachet makes one quart of somewhat tangy, re-cultivable plain yogurt that can be consumed right away. The cultures are created in a lab setting free of chemicals, maltodextrin, gluten, or genetically modified organisms. Natural Probiotic Yogurt Starter Cultures provide a practical and wholesome method to enjoy homemade yogurt and are suitable for vegetarians and people on the SCD diet.
You can quickly manufacture your own plant-based yogurt at home using the Cultures for Health Vegan Yogurt Starter. For those who are just starting out or who prefer a low upkeep solution, this direct-set culture is ideal. You can save time and work by only having to cultivate it once. It’s not only less expensive to manufacture up to 4 gallons of non-dairy yogurt at home than to buy it, but it also allows you the freedom to choose the non-dairy milk of your choice. It’s possible to make delectable and creamy yogurt drinks whether you like soy milk, almond milk, or oat milk. Additionally, this vegan yogurt starter is pathogen tested to ensure safety and is loaded with probiotics to support digestive health, so you know you’re getting a high-quality product.