Prior to World War II coconut oil was a common cooking oil and an ingredient in many food products. During World War II the Japanese occupied the Philippines and other South Pacific islands. They cut off the U.S.’s supply of coconut oil, and so, American manufacturers used vegetable oils instead. The vegetable oil industry then used advertising to promote vegetable oil as the healthier alternative to tropical oils.

For some time now science has been urging us to rethink our coconut oil stance, and many now consider it a heart-healthy ingredient. But companies selling coconut oil are finding themselves being attacked for claiming that coconut oil is healthy. The FDA does not allow such a claim, even if scientific studies and public awareness back it up. Companies are facing class actions lawsuits as attorneys take advantage of the FDA’s Ruling on Saturated Fats.¹

Related: 35 Things You Could Do With Coconut Oil – From Body Care to Health to Household

Lawsuits – Businesses Affected

• Nutiva, 1/8/2016
• Nature’s Way, 3/19/2016
• BetterBody Settlement, 5/24/2017
• Carrington Farms, 5/4/2017
• All Market’s Vita Coconut Oil, 12/1/2016
• Costco Coconut Oil Settlement, 7/26/2017

American Heart Association’s Presidential Advisory

The main sources of saturated fat to be decreased are dairy fat (butter), lard (pork), beef tallow, palm oil, palm kernel oil, and coconut oil. Polyunsaturated fats are contained in canola oil, corn oil, soybean oil, peanut oil, safflower oil, sunflower oil, and walnuts. However, original high-linoleic varieties of safflower and sunflower oils are uncommon. High-oleic varieties of safflower and sunflower oil, olive oil, avocados, and tree nuts such as almonds, cashews, hazelnuts, pistachios, and pecans have mainly monounsaturated fats and are low in saturated fat. – AHA

Recommended: How Himalayan Salt Laps Work

What’s Wrong with the AHA’s Stance?

Saturated fats are not the problem. They got it wrong when we linked saturated fats to heart disease. There are pros and cons to animal saturated fats, and science is working it out, but saturated fats from plants like coconut oil do not seem to have any health drawbacks.

In the 1940’s farmers tried coconut oil to fatten their animals but discovered that it made them lean and active and increased their appetite. Coconut oil stimulates the thyroid.” – HealthStatus

What Science Says About Coconut Oil

• Promotes weight loss, raises metabolism ²
• Helps balance cholesterol ³
• Does not clog arteries ⁴
• Supports your immune system ⁵
• Supports the endocrine system ⁶

Recommended: Diatomaceous Earth – Mother Nature’s Secret Weapon: What Is It, How to Use It, Where to Find It

While research shows coconut oil contains higher amounts of saturated fat and does increase total cholesterol, those amounts do not increase your heart attack or stroke risk. In fact, one study among lean, heart disease- and stroke-free Pacific Islanders who consumed up to 63 percent of their calories from coconut fat found total cholesterol rose but so did their “good” HDL. Other studies found lipid profiles improve on high-fat diets containing coconut oil. Researchers concluded it wasn’t saturated fat from coconuts that negatively impacted cholesterol profile. Instead, the coconut oil’s overall effect raised HDL while lowering triglycerides and small LDL cholesterol particles, which is definitely a good thing.” – Dr. Hyman

Recommended Reading:

• Detox Cheap and Easy Without Fasting – Recipes Included
• Start Eating Like That and Start Eating Like This – Your Guide to Homeostasis Through Diet
• How to Make the Healthiest Smoothies – 4 Recipes
• Holistic Guide to Healing the Endocrine System and Balancing Our Hormones
• How to Cure Lyme Disease, and Virtually Any Other Bacterial Infection, Naturally

Sources:

1. War on Coconut Oil: California Companies Attacked to try and Prevent the Sale of Coconut Oil – Health Impact News
2. How Coconut Oil Can Help You Lose Weight and Belly Fat – HealthLine
3. Is Coconut Oil bad for Your Cholesterol? – Dr. Mark Hyman
4. Does saturated fat clog your arteries? Controversial paper says ‘no’ – CNN
5. Three Ways Coconut Oil Can Boost Your Immune System – Primal Paleo
6. Will Coconut Oil Help with Thyroid Problems? – Wellness Mama

When was the last time you went out to dinner with family or friends? At that table, you can say with almost complete certainty that at least one of them had high LDL cholesterol, high triglycerides, or both.

Sorry to ruin your dinner, but we cannot ignore the fact that:

• Nearly 1 in every 3 Americans have high LDL cholesterol.
• Almost 1 in every 3 Americans have above normal triglyceride levels.

Why does this matter? Because both high LDL and triglyceride levels are risk factors for the leading cause of death in the world — heart disease.

There is, however, plenty of good news that is hiding behind these disheartening statistics. To find the silver lining, we need a deeper understanding of triglycerides, cholesterol, and heart disease.

Related: Triglycerides – Optimize The Most Important Biomarker That Most Doctors Ignore

What’s The Deal With Cholesterol, Triglycerides, and Heart Disease?

At first glance, they seem like entirely different entities.

Cholesterol is a waxy, fat-like substance that occurs naturally in all parts of the body. It floats around the blood bringing essential nutrients like fat-soluble vitamins and fatty acids to cells and get cleaned up by LDL receptors in the liver when the job is done.

Triglycerides, on the other hand, are the most energy dense molecule that provides our cells with energy and is stored in fat cells when we have enough energy.

Heart disease is the culmination of cell damage, inflammation, and plaque buildup that occurs in the blood vessels. This disease process can lead to a heart attack, chest pain (angina), or stroke.

How could cholesterol, triglycerides, and heart disease possibly be related? They don’t seem to have anything in common (yet). Let’s look a bit closer at what happens when things go wrong to find out how they are linked.

Related: Lower Cholesterol and Prevent Heart Disease Without Drugs

The Intimate Link Between Triglycerides, Cholesterol, and Heart Disease

Heart disease is a complex issue with many causes, but we do know one of the mechanisms that causes the damage, inflammation, and plaque build up that is characteristic of heart disease. This mechanism begins with a form of LDL cholesterol, which is called small, dense LDL, that can easily be damaged and cause harm to the cells that make up the blood vessels.

In response to the harm that the damaged LDL particles cause, the immune system activates and inflammation levels increase. The inflammation increases the chance that more small, dense LDL particles become damaged and destroy even more cells that line the blood vessels.

To prevent the damage from getting out of hand, the immune system neutralizes the damaged LDL particles and turns them into plaque. This mechanism of heart disease explains why high LDL and chronic inflammation increase the likelihood of heart disease, but what about triglycerides?

Let’s look at what happened before the small, dense LDL particles started circulating in the blood. As the LDL was being formed, one important factor determined which form of LDL it became — triglycerides. In fact, studies have confirmed that high triglycerides lead to the creation of more atherogenic LDL particles.

To sum up all of this complex biochemistry in one sentence: high triglyceride levels lead to the creation of more potentially atherogenic LDL cholesterol, which increases the risk of heart disease significantly.

Luckily, you can lower your triglycerides and optimize your cholesterol levels in one foul swoop by following these 13 simple suggestions.

13 Ways to Lower Your Triglycerides Naturally

1. Remove All Refined Sugars From Your Diet

Studies have found that each additional daily serving of sugar-sweetened beverages is associated with a 2.25 mg/dL increase in triglyceride levels, as well as increases in insulin resistance, LDL cholesterol, and systolic blood pressure and a decrease in HDL cholesterol.

Luckily, the exact opposite is true as well. When you remove all sugar-sweetened beverages from your diet, you will improve your cholesterol and triglyceride levels significantly. If you take it one step further and remove all added sugar from your diet, you will be on the fast track to good health.

Related: Healthy Alternative Sugars and More

2. Focus On Weight Loss

For those who are overweight or obese, a weight loss of 5% to 10% usually results in a 20% decrease in triglycerides, a 15% reduction in LDL-C, and an 8% to 10% increase in HDL-C. That is a win-win-win-win situation for your health.

One of the quickest ways to lose weight is by eliminating all processed foods from your diet and replacing it with whole foods. Have delicious detox cranberry lemonade instead of fruit juice or soda. Instead of fast food for lunch, make this surprisingly delicious salad

3. Stop Drinking Alcohol

Based on the data from many studies on alcohol consumption and triglycerides, it is estimated that the ingestion of 1 oz of alcohol per day corresponds to a 5% to 10% higher triglyceride concentration than found in nondrinkers. If you have high triglycerides, it is best to abstain from alcohol completely.

4. Eliminate All Trans Fats

Trans fatty acids are found in all partially and fully hydrogenated oils. They consistently cause significant increases in triglycerides and atherogenic LDL cholesterol levels, which increases cardiovascular disease risk dramatically. Stick to natural fats from nuts, olives, avocado, coconut, fish, meat, and dairy.

5.Establish a Sleep Schedule

One way to improve cholesterol, triglycerides, and energy levels at the same time is by prioritizing sleep. Make sure you are sleeping at around the same time every night and getting enough sleep (7-9 hours).

If you have trouble falling asleep or staying asleep, turn off all lights and electronics at-least 30 minutes before bedtime and meditate. By doing this, you will increase melatonin and decrease stress levels, making it easier to fall asleep and stay asleep throughout the night. Follow the same meditation and sleep schedule every week to wake up feeling more refreshed and healthier each morning.

6. Eat More Fiber

In seven studies that compared high fiber diets and low fiber diets, triglyceride levels decreased by 8% in the high-fiber groups. The same pattern emerges even when the high fiber diet contains many more carbohydrates than a moderate-carbohydrate low-fiber diet.

What does this mean for you? Eat more high-fiber plant foods like vegetables and your body will thank you.

Related: Start Eating Like That and Start Eating Like This – Your Guide to Homeostasis Through Diet

7. Exercise

Many studies have found that the most active people have the lowest fasting triglyceride levels. For example, men who jogged for 10 miles a week had a 20% lower fasting triglyceride level than sedentary men, while men with even higher activity levels (>20 miles of jogging weekly) had the lowest mean fasting triglyceride level (~86 mg/dL).

The good news is that if you are not a fan of jogging, you can get results from walking as well. Studies on overweight people with higher triglyceride levels experienced triglyceride reductions (of about 26%) after walking at a brisk pace for 12 miles each week. To get these results, all you have to do is walk for about 30 minutes at a brisk pace every day.

Not a fan of walking either? Bring an audiobook or podcast with you to make it more enjoyable.

8. Include Nuts In Your Diet

Nuts provide a concentrated dose of fiber and healthy fats, which work together to lower blood triglycerides and improve cholesterol.

An analysis of 61 studies on the effects that nuts have on our health showed that each serving of tree nuts decreased triglycerides by 2.2 mg/dL. Other epidemiological studies found that you will get the greatest health benefits if you consume between 3–7 servings of nuts per week.

9. Increase Your Omega 3 Intake

Studies have found that consuming around 4 g of marine-derived omega-3 polyunsaturated fatty acids per day can decrease triglyceride concentrations by 25% to 30%. Because of these findings, the American Heart Association recommends getting 2 to 4 g of eicosapentaenoic acid (EPA) plus docosahexaenoic acid (DHA) per day for people with high triglycerides. This recommendation can be met by taking a fish oil supplement or eating 2 to 4 3-ounce servings of wild caught (not farm-raised) sardines or salmon.

Another important thing to mention is that there is a particular reason why “marine-derived” omega 3s are mentioned, rather than other types of “plant-derived” omega 3s. This is because non–marine-based omega-3 polyunsaturated fatty acids from foods like walnuts, canola oil, and flaxseeds have not demonstrated a consistent reduction in triglycerides like marine-derived DHA and EPA.

Related: How to Reverse Fatty Liver Disease (With Diet Plan)

10. Supplement With Niacin

This natural B vitamin has been shown to reduce triglycerides by 20-50% and increase “healthy” HDL cholesterol levels. However, it is important to take niacin as a part of a natural b-complex supplement for best results.

Related: Mental Health, Physical Health & B Vitamins – Nature’s Valium

11. Eat More Medium Chain Triglycerides (MCTs)

Yes, you read that correctly. To improve cholesterol and triglyceride levels, you should consume more triglycerides. But make sure they are the medium-chain kind of triglyceride.

MCTs are different from the long chain triglycerides that we commonly find in dairy and meat because MCTs skip the normal process of fat digestion and go straight to the liver. In the liver, the MCTs are often converted into ketones for fuel.

For this reason, many studies have found MCTs to increase weight loss when compared to other healthy fats like olive oil. MCTs also have been found to decrease triglycerides more than olive oil as well.

Coconut oil is the best natural source of MCTs (and despite the bad press, it provides us with many health benefits). However, if you need an unmistakable energy boost that will improve your health more rapidly, then supplement with pure MCT oil. Use it as the oil for your salad dressings or blend it into your smoothies.

12. Use More Garlic

Garlic has potent anti-inflammatory properties that can help improve cholesterol and triglyceride levels. Garlic extract’s triglyceride and cholesterol-lowering effects continue to be confirmed in several animal studies.

13. Supplement With Curcumin

Curcumin is an anti-inflammatory compound that is found in turmeric. It has been found to have many powerful effects on the body from improving brain health to relieving chronic pain.

One of turmeric’s benefits is blood triglyceride reduction. In fact, A 2012 study found that a low dose of curcumin can cause a significant drop in blood triglycerides.

Putting It All Together

Improving triglyceride and cholesterol levels is simple. By doing so, you can prevent and reverse heart disease.

For the best results:

• Eliminate all processed foods to improve health and increase fat loss.
• Implement a sleep schedule and improve sleep quality.
• Exercise for at least 30 minutes a day.
• Supplement with marine-derived omega 3s, curcumin, niacin, and/or garlic extract.
• Eat more MCTs from coconut oil or an MCT oil supplement.
• Avoid alcohol, trans fats, and added sugar.

Recommended Reading:

• Start Eating Like That and Start Eating Like This – Your Guide to Homeostasis Through Diet
• Lower Cholesterol and Prevent Heart Disease Without Drugs
• How to Detoxify and Heal the Lymphatic System
• Holistic Guide to Healing the Endocrine System and Balancing Our Hormones
• Candida, Gut Flora, Allergies, and Disease

Sources:

• Heart Disease and Stroke Statistics – At-a-Glance — Heart
• Triglycerides and Cardiovascular Risk — NCBI
• Triglycerides and Cardiovascular Disease: A Scientific Statement From the American Heart Association — Circulation
• Effects of a low-fat, high-carbohydrate diet on VLDL-triglyceride assembly, production, and clearance — NCBI
• Modification of low density lipoprotein by endothelial cells involves lipid peroxidation and degradation of low density lipoprotein phospholipids — NCBI
• Cholesterol metabolism — University of Waterloo
• Dietary Guidelines to Treat and Prevent Atherosclerosis — PCRM
• 13 Simple Ways to Lower Your Triglycerides — Healthline
• Plasma Triglyceride Level is a Risk Factor for Cardiovascular Disease Independent of High-Density Lipoprotein Cholesterol Level: A Metaanalysis of Population-Based Prospective Studies — Sage Journals
• Fish oil – how does it reduce plasma triglycerides? — NCBI
• Mediterranean Diet 101: A Meal Plan and Beginner’s Guide — Healthline
• Changes in Serum TSH and Free T4 during Human Sleep Restriction — NCBI
• Mechanism of Action of Niacin — NCBI
• Overfeeding with medium-chain triglyceride diet results in diminished deposition of fat. — The American Journal of Clinical Nutrition
• Medium Chain Triglyceride Oil Consumption as Part of a Weight Loss Diet Does Not Lead to an Adverse Metabolic Profile When Compared to Olive Oil — NCBI
• Association of nut consumption with total and cause-specific mortality. — NCBI

 

Hey, just wanted to let you know that your triglycerides are probably a bit high. Three out of every ten people in the United States have above normal triglyceride levels.

This sounds like the beginning of a drug commercial, but don’t worry — this problem has a simple and natural solution.

However, before we find the solution, we must properly identify the problem.

The Problem With High Triglyceride Levels

In the shadow of our cholesterol numbers are our — often overlooked — triglyceride levels. Your doctor may tell you that “your triglycerides are a little high,” but what does this really mean? Does it really matter?

Must Read: How to Detoxify and Heal the Lymphatic System

First, let’s clear up what having “high triglycerides” actually means. According to the American Heart Association, here is how our triglyceride levels are categorized:

Optimal	Less than 100 milligrams per deciliter (mg/dL)
Normal	Less than 150 mg/dL
Borderline-high	150 to 199 mg/dL
High	200 to 499 mg/dL
Very high	500 mg/dL or higher

You won’t experience any symptoms if you have borderline-high or high triglycerides, which is why many doctors will just shrug it off. However, it is important to know that triglyceride levels that are even just “a little high” are associated with:

Heart Disease

Studies suggest that high triglyceride levels impair cholesterol levels, increasing the amount of atherogenic (plaque forming) cholesterol particles in the blood.

Obesity

Obesity and high triglyceride levels are intimately linked. One study found that approximately 80% of people who are obese or overweight had triglyceride levels ≥150 mg/dL.

Metabolic Syndrome

The prevalence of triglyceride levels ≥150 mg/dL is nearly twice as high in people who have metabolic syndrome. Metabolic syndrome is a condition that is commonly diagnosed when the person has high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.

Excess Visceral Fat (fat around the organs)

Excess body fat is associated with elevated triglyceride levels, but visceral fat is a greater contributor than subcutaneous fat (fat that is found under the skin rather than near vital organs).

Type 2 Diabetes

Around 35% of people with type 2 diabetes have high fasting triglyceride levels. This suggests that blood sugar and triglyceride levels are intimately linked (more on that later).

Hypothyroidism

When the levels of thyroid hormone are low, cholesterol and triglycerides stay in the blood for a longer period of time, which increases the likelihood of heart disease and fatty plaque build-up in the arteries.

Kidney Disease

Triglyceride levels of >200 mg/dL are present in about half of those with chronic kidney disease, which is commonly caused by diabetes and high blood pressure.

All of this seems worrisome at first — especially if you have high triglycerides — but there is some good news. Actually, it’s great news.

Knowing what conditions high triglyceride levels are associated with provides us with important clues. Clues that give us a clearer picture of what causes high triglyceride levels and how to optimize them. First, let’s figure out what they are.

Related: Lower Cholesterol and Prevent Heart Disease Without Drugs

What Are Triglycerides?

Triglycerides are the most potent fuel source that is stored in your body. They are so energy-dense that stored that these molecules can keep the body running for about a month.

Where exactly are triglycerides stored in your body? Well, you already know. You just call it “fat” instead of “stored triglycerides.”

Yes, that’s right — triglycerides are those things that are being stored in your fat cells. While we are fasting, restricting carbohydrates, or limiting calories, these triglycerides are liberated from our fat cells to provide us with energy. This process is what helps us lose fat and reduce our triglyceride levels. However, one big problem arises if we live in westernized societies — there is an overabundance of processed food at all times.

Why Do You Have High Triglycerides?

If you are reading this right now, you probably live in an area where many different varieties of food are always available. In this abundant food environment, it is easy for our emotional and instinctual desires to override all logical sense, so most of us end up eating more calories and sugar than we actually need.

In response to the massive influx in calories, the cells become stuffed with so much energy that they reject the signal to take in more energy that they receive from insulin (an energy storage hormone that is stimulated the most by carbohydrate consumption). This is otherwise known as insulin resistance, and it causes a cascade of hormonal changes that increase blood sugar and triglyceride levels. On top of that, sugar consumption (especially the consumption of fructose) stimulates the creation of fat in the liver.

What all of this means is that eating excess calories increases your triglyceride levels and eating too much sugar increases your triglyceride levels even more, especially if that sugar is mostly composed of fructose.

Hold on. What about the fat?

After all, we are talking about triglycerides — a type of fat. How could I talk about calories and sugar and neglect to mention fat as a contributor to high triglyceride levels as well? Well, there is a good reason for that.

Related: Start Eating Like That and Start Eating Like This – Your Guide to Homeostasis Through Diet

Carbs Raise Triglycerides The Most

It would only make sense for dietary fat to increase triglycerides more than carbs, but the science shows us that just the opposite is true.

In one study, people with high triglycerides and normal triglycerides were put on a 15% fat, whole-food diet after eating a high-fat diet (35%). After only one meal of the low-fat diet, their triglyceride levels were elevated for higher and longer than during the high-fat diet.

By the end of the diet the low-fat group’s fasting triglyceride concentrations increased by 60% and the production of atherogenic LDL cholesterol increased as well. This occurred in people with normal and high triglycerides in response to a whole-food based low-fat diet. (Imagine what would happen if the diet contained more simple sugars!)

So, What Is The Best Triglyceride Lowering Diet?

Let’s start by comparing two ends of the dietary spectrum — Low-carb versus low-fat.

A recent meta-analysis of randomized controlled trials found significantly greater reductions in triglyceride levels on the low-carb diet. This meta-analysis of the literature confirms what we discovered above.

Eat more carbohydrates and less fat, and you’ll increase your triglyceride levels. Eat fewer carbs and more fat, and the opposite will occur. In fact, researchers found that for every 5% decrease in total fat, triglyceride level was predicted to increase by 6% and HDL cholesterol (the “good” cholesterol) to decrease by 2.2%. More specifically, for every 1% isoenergetic replacement with saturated fat, monounsaturated fat, and polyunsaturated fat, there was a reduction in triglycerides by 1.9 mg/dL, 1.7 mg/dL, and 2.3 mg/dL, respectively.

These findings suggest that replacing all carbohydrates with fat will get your triglycerides to optimal levels the quickest. However, when we look closer at the research, a different pattern emerges.

Which is Better? The Low-Carb Diet vs. The Mediterranean Diet

In a randomized controlled trial, the effects of a Mediterranean-style weight-loss diet were compared with a low-carbohydrate diet. After six months, triglyceride levels were reduced the most in the low-carb diet group. However, after 12 months, the Mediterranean-style diet showed similar reductions in triglycerides as the low carbohydrate diet.

These results show us that there may be a limit to how much restricting your carbohydrates can reduce triglycerides. So, instead of counting your carbs, it may be best to follow the eating principle that both the low-carbohydrate and Mediterranean diets follow: eliminate the crap and eat more whole foods.

Related: The Way We Used To Eat – The Real Paleo Diet

The Most Important Crap to Eliminate to Optimize Your Triglycerides

Avoid these triglyceride train wrecks, to ensure optimal triglyceride levels:

1. Alcohol

Based on the data from many studies on alcohol consumption and triglycerides, it is estimated that the ingestion of 1 oz of alcohol per day corresponds to a 5% to 10% higher triglyceride concentration than found in nondrinkers. If you have high triglycerides or if you want to have flawless triglyceride levels, it is best to abstain from alcohol completely.

2. Trans Fats

Trans fatty acids are found in all partially and fully hydrogenated oils. They consistently cause significant increases in triglycerides and atherogenic LDL cholesterol levels, which increases cardiovascular disease risk dramatically. Stick to natural fats from nuts, olives, avocado, fish, meat, and dairy.

3. Added Sugar

Studies have found that each additional daily serving of sugar-sweetened beverages is associated with a 2.25 mg/dL increase in triglyceride levels, as well as increases in insulin resistance, LDL cholesterol, and systolic blood pressure and a decrease in HDL cholesterol. It is best to avoid sugar completely and most of your carbohydrates from vegetables, legumes, and nuts for best results.

Related: Healthy Alternative Sugars and More

The Takeaway — The Best Triglyceride Lowering Diet

By cutting out all processed foods and eating a whole food diet, you will naturally cut down on the carbs, calories, and sugars. This way of eating will lower your triglycerides and improve your health dramatically.

To get you started, follow these guidelines:

• Every meal should consist primarily of local, beyond organic, or bio-dynamic vegetables.
• “Garnish” each meal with high-quality fish, meat, eggs, or dairy.
• Order from U.S. Wellness Meats,White Oak Pastures, Polyface Farms , Vital Choice, and Udder Milk to get the healthiest animal products for you, the environment, and the animals.
• Have a handful of nuts, seeds, and/or berries with each meal.
• Don’t eat any sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, hydregonated fats, and other highly processed foods.
• Limit your alcohol intake.
• Follow the suggestions for lowering triglycerides and cholesterol in this article.

However, even if you implement the triglyceride lowering diet flawlessly, you can only verify if it worked by getting a blood test.

How To Know If Your Triglyceride Levels Are Optimal

All you have to do is set up an appointment with your doctor to get a standard blood lipid panel test done. Ask your doctor to print the results for you, and track your progress at after appointment.

Where do you fall in these categories?

Optimal	Less than 100 milligrams per deciliter (mg/dL)
Normal	Less than 150 mg/dL
Borderline-high	150 to 199 mg/dL
High	200 to 499 mg/dL
Very high	500 mg/dL or higher

Aim for optimal triglyceride levels, but don’t forget about cholesterol and blood sugar levels as well.

To see if you have healthier cholesterol levels, check your total-to-HDL cholesterol ratio. A ratio between 3 and 4 indicates that you have healthy cholesterol levels. Your fasting blood sugar levels should be below 100 mg/dl for optimal health.

It is also important to take note of your posture before you get your blood drawn. For example, different positions, like sitting, standing, and laying down, can cause triglycerides to vary significantly. Because of this, the American Heart Association recommends that you sit for at least 5 minutes in the same position each time you get your blood drawn to minimize variability in triglyceride measurements.

After you implement our suggestions, please comment with your results to inspire others to take their health into their own hands.

Recommended Reading:

• 13 Scientifically-Proven Ways to Optimize Your Triglyceride and Cholesterol Levels Naturally
• Triglycerides in Junk Food are the Chemical Equivalent of ‘Hard Drugs’ for the Brain
• Lower Cholesterol and Prevent Heart Disease Without Drugs
• 80% Raw Food Diet
• Agave Nectar – Is it Healthy?

Sources:

• Long-term effects of a ketogenic diet in obese patients — NCBI
• Effect of 6-month adherence to a very low carbohydrate diet program — Science Direct
• A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia: A Randomized, Controlled Trial — Annals of Internal Medicine
• Triglycerides and Cardiovascular Risk — NCBI
• Lower Cholesterol and Prevent Heart Disease Without Drugs — Organic Lifestyle Magazine
• Triglycerides and Cardiovascular Disease: A Scientific Statement From the American Heart Association — Circulation
• Effects of a low-fat, high-carbohydrate diet on VLDL-triglyceride assembly, production, and clearance — NCBI
• Modification of low density lipoprotein by endothelial cells involves lipid peroxidation and degradation of low density lipoprotein phospholipids — NCBI
• The Total-to-HDL Cholesterol Ratio — What Does It Mean? — Chris Masterjohn PhD
• Effects of Thyroid Dysfunction on Lipid Profile— NCBI
• Cholesterol metabolism — University of Waterloo
• The Central Role of Thyroid Hormone in Governing LDL Receptor Activity and the Risk of Heart Disease — Chris Masterjohn PhD
• Dietary Guidelines to Treat and Prevent Atherosclerosis — PCRM
• 13 Simple Ways to Lower Your Triglycerides — Healthline
• Plasma Triglyceride Level is a Risk Factor for Cardiovascular Disease Independent of High-Density Lipoprotein Cholesterol Level: A Metaanalysis of Population-Based Prospective Studies — Sage Journals
• Fish oil – how does it reduce plasma triglycerides? — NCBI
• Mediterranean Diet 101: A Meal Plan and Beginner’s Guide — Healthline
• Changes in Serum TSH and Free T4 during Human Sleep Restriction — NCBI
• Mechanism of Action of Niacin — NCBI
• Overfeeding with medium-chain triglyceride diet results in diminished deposition of fat. — The American Journal of Clinical Nutrition
• Medium Chain Triglyceride Oil Consumption as Part of a Weight Loss Diet Does Not Lead to an Adverse Metabolic Profile When Compared to Olive Oil — NCBI
• Association of nut consumption with total and cause-specific mortality. — NCBI

Polycystic ovary syndrome (PCOS) is responsible for as much as 70 percent of infertility issues in women. In fact, this disorder affects one out of every ten women of childbearing age, and yet, few women are aware of PCOS and its symptoms.

Common Symptoms of Polycystic Ovary Syndrome

Before we explore why PCOS happens and how we can reverse it, we must first get familiar with it. Here are the most common symptoms of PCOS:

• irregular periods
• amenorrhea (the absence of menstruation)
• trouble conceiving a child
• infertility
• fatigue
• mood swings
• low sex drive
• weight gain
• trouble losing weight
• acne
• hirsutism (excessive hair growth on the face, abdomen, chest, and back)
• thinning hair

From fatigue to infertility to unsightly hair growth, these symptoms are a random assortment of things that no man or woman would ever want to experience. Could these all be a part of one disorder?

Unfortunately, the answer is yes. However, there is a silver lining — all of the PCOS symptoms point to the same underlying cause.

Related Reading: Holistic Guide to Healing the Endocrine System and Balancing Our Hormones

What Causes Polycystic Ovary Syndrome?

To understand how PCOS happens, we must understand the nature of this disease.

When we dig through the research the first evidence we come across is that women with PCOS have an increased risk for:

• hypertension
• dyslipidemia
• insulin resistance
• obesity
• glucose intolerance
• diabetes

These conditions are all a manifestation of poor lifestyle choices (overeating and inactivity), but we cannot draw the same conclusion about PCOS by looking only at its associated risks. Let’s look a bit deeper into the cells of a woman with PCOS (I know it sounds a bit creepy, but bear with me here.)

Must Read: The Top 10 Supplements You Can Use To Reverse Polycystic Ovary Syndrome

The common consensus among PCOS researchers is that most women with PCOS have higher levels of insulin and insulin resistance than normal women. This is an important clue that points us to the cause of PCOS.

How Insulin and Insulin Resistance Cause PCOS

You probably already know by now that insulin resistance has something to do with diabetes and obesity, but did you know that it can also cause infertility and other PCOS symptoms? Let’s find out how.

When cells are consistently resistant to insulin, insulin levels continue to rise. High insulin levels trigger the ovaries to produce more androgens, including testosterone. Insulin also decreases the production of sex-hormone binding globulin — a glycoprotein that prevents testosterone from freely entering cells.

Related: Diabetes, Endocrine Functions of the Pancreas, and Natural Healing

With more androgen production and less sex-hormone binding globulin, free testosterone freely floats through the blood and interacts with cells. This is not a good thing for a woman’s health, leading to mood swings, fatigue, low sex drive, acne, and other PCOS symptoms.

As androgen levels continue to increase, they stimulate 5-alpha reductase activity — an enzyme that converts testosterone to a more potent metabolite called DHT. (You may be familiar with DHT as one of the instigators of male pattern baldness and thinning hair.)

Although genetics play a role in PCOS as well, the disorder will not progress without the presence of high insulin levels and insulin resistance. To create a chronic state of insulin resistance and elevated insulin levels, it takes a combination of poor lifestyle habits that contribute to many common diseases.

The Seven Lifestyle Factors That Cause PCOS

If you want to prevent PCOS or reverse it (or improve your health rapidly), avoid these things:

• high sugar foods
• excess calorie consumption
• chronic stress
• inactivity
• too much exercise
• exposure to endocrine-disrupting chemicals (e.g., Bisphenol A, Methylparaben, Nicotine, Sodium Fluoride, PBDEs/PCBs, etc. )
• having a high percentage of body fat (being overweight or obese)
• having a low percentage of body fat due to unhealthy calorie restriction

Each one contributes to PCOS in some way. High sugar foods, excess calorie consumption, and inactivity increase insulin levels and insulin resistance, making PCOS worse. Chronic stress, over-exercising, and having a low body fat percentage will increase cortisol levels, creating more insulin resistance.

Endocrine-disrupting chemicals can also exacerbate PCOS symptoms. These chemicals can cause hormonal imbalances and cell damage, so it is important to avoid consuming them or putting them on your skin.

However, avoiding these PCOS contributors may not completely reverse the disorder. To get the best results, you need to follow a diet that addresses the underlying cause of PCOS — insulin resistance.

Is There a PCOS Diet?

The scientific literature on diets for PCOS is sparse. However, the researchers of a treatment review suggest that PCOS women will do best by eating complex carbohydrates and avoiding sugar. This suggestion was confirmed in one study on the effects of low-glycemic index diet in women with PCOS.

To find more convincing evidence for a PCOS diet, we must look at the diets that are most helpful for addressing the disorders underlying causes. After sifting through the research, the low-carbohydrate diet is the clear winner. It is more effective at reducing insulin levels and insulin resistance than every other diet it was put up against.

There is one important caveat. Carbohydrate restriction may cause stress and make PCOS worse for some women. This is why it is important for women with PCOS to follow the guidelines below.

Related: 80% Raw Food Diet

The New And Improved PCOS Diet

A low-carbohydrate diet can help many women reverse their PCOS. For some women, however, carbohydrate restriction may cause excess stress and keep them from getting results. This is why it is important to follow these guidelines to create the right PCOS diet for you:

1. Restrict Carbohydrate and Sugar Intake

Experts suggest that women should eat between 75 and 150 grams of carbohydrates to maintain fertility and improve insulin levels. It is important to avoid consuming refined sugar as well. The best way to do this is by sourcing your carbohydrates from whole plant foods like leafy greens, cruciferous vegetables, root vegetables, and legumes.

Related: Are Low-Carbohydrate Diets Healthy for Women? How Do Carbs Affect Fertility and Pregnancy?

2. Eat High-Fiber Vegetables With Every Meal

High-fiber vegetables, like broccoli, kale, and spinach, can help combat insulin resistance and reduce inflammation. Have them with every meal for best results.

3. Eat Enough Calories to Achieve Your Ideal Weight

If you are overweight or unhealthily skinny, tracking your calories can help you reach a healthy weight. (I prefer to use MyFitnessPal to calculate calorie goals and increase my awareness of what I’m eating.) After about a month or so of tracking your calories, you’ll develop a greater intuitive sense of how to maintain a healthy weight.

By following these guidelines, you will be able to lower your insulin levels, balance your hormones, and reverse many of the PCOS symptoms. However, the wrong lifestyle can still get in the way of the right diet. This is why it is important to follow the lifestyle tips below to improve your health even further.

The Lifestyle That Helps Reverse PCOS

Combining a vegetable-rich sugar-free diet with exercise, sleep, and meditation is one of the most efficient ways to reverse PCOS.

1. Exercise

What kind of exercise should you do? It’s up to you. Many different types of exercise have been found to help women with PCOS including resistance training, aerobic exercise, and yoga.

Make sure you are getting at least 30 minutes of low to moderate intensity exercise, like yoga, cycling, or a brisk walk, every day. (Add in resistance training, three days a week, for even better results.)

It is also important to prioritize stress reduction as well. The more stressed you are, the more insulin resistant your cells will be. This will cause an increase in insulin levels and PCOS symptoms. The simplest way to reduce stress levels? Sleep and meditation.

2. Sleep

The most efficient way to reduce stress levels is with sleep. However, getting quality sleep may be more difficult for women with PCOS. In a review published in Human Reproduction, researchers found that “sleep disturbances were twice as common in women with PCOS,” and women with PCOS especially had difficulty falling asleep.

However, there is some good news for these women. Sleep disturbances will most likely be cleared up by the diet and lifestyle suggestions in this article so that they can finally get a restful sleep. For those that still struggle with sleep issues after following our suggestions, meditation will help tremendously.

3. Meditation

Studies have shown that meditation lowers cortisol levels and improves blood sugar levels, which creates a reduction in insulin resistance and insulin secretion. Meditating 30 minutes before you plan on going to sleep is a great way to improve sleep quality and reduce stress at the same time.

Putting it all Together — The Ideal Diet and Lifestyle for Women with PCOS

Here’s a simple breakdown of the diet and lifestyle that will help reverse PCOS:

• Limit sugar and carbohydrate intake
• Eat high-fiber, low-carbohydrate vegetables with each meal
• Eat enough calories to achieve your ideal weight (use MyFitnessPal to assist you with that)
• Exercise for at least 30 minutes every day
• Meditate every night before sleep
• Make sure you are getting 7-9 hours of sleep every night

and last but not least:

• If you need more help, consider using the natural supplements that you will find in this article to reverse PCOS. 

Editor’s Note:

Eliminate wheat, eliminate candida, and consider progesterone (I particularly like this Progesterone Plus with black cohosh and chasteberry) – but if the wheat and candida are eliminated you shouldn’t need progesterone (or any of the other aforementioned supplements).

Best Supplements To Kill Candida and Everything Else You Ever Wanted To Know About Fungal Infections

Recommended Reading:

• The Top 10 Supplements You Can Use To Reverse Polycystic Ovary Syndrome
• Are Low-Carbohydrate Diets Healthy for Women? How Do Carbs Affect Fertility and Pregnancy?
• Holistic Guide to Healing the Endocrine System and Balancing Our Hormones
• Detox Cheap and Easy Without Fasting – Recipes Included

Sources:

• Insulin Resistance and the Polycystic Ovary Syndrome: Mechanism and Implications for Pathogenesis — Oxford Academic
• Polycystic ovary syndrome: etiology, pathogenesis and diagnosis — Nature
• Can My Diet Relieve Symptoms of Polycystic Ovary Syndrome (PCOS)? — Healthline
• Polycystic Ovary Syndrome (PCOS) — Deep Dyve
  
• The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: A pilot study — BioMed Central
• Dietary Composition in the Treatment of Polycystic Ovary Syndrome: A Systematic Review to Inform Evidence-Based Guidelines — Science Direct
• No. 1 Cause of Infertility? Polycystic Ovarian Syndrome — Dr. Axe
• Cortisol-Induced Insulin Resistance in Man: Impaired Suppression of Glucose Production and Stimulation of Glucose Utilization due to a Postreceptor Defect of Insulin Action — Oxford Academic
• Abdominal fat and what to do about it — Harvard Health Publications
• State of the science of endocrine disrupting chemicals – 2012 — World Health Organization
• Effect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome — American Journal of Clinical Nutrition
• MINDFULNESS-BASED STRESS REDUCTION IS ASSOCIATED WITH IMPROVED GLYCEMIC CONTROL IN TYPE 2 DIABETES MELLITUS: A PILOT STUDY — ProQuest
• Effect of buddhist meditation on serum cortisol and total protein levels, blood pressure, pulse rate, lung volume and reaction time — Science Direct
• The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials — Wiley Online Library
• The Effect of Flaxseed Supplementation on Hormonal Levels Associated with Polycystic Ovarian Syndrome: A Case Study — NCBI
• Sleep Duration, Exercise, Shift Work and Polycystic Ovarian Syndrome-Related Outcomes in a Healthy Population: A Cross-Sectional Study. — NCBI
• Sleep disturbances in a community-based sample of women with polycystic ovary syndrome. — NCBI
• Effect of a yoga program on glucose metabolism and blood lipid levels in adolescent girls with polycystic ovary syndrome. — NCBI
• Effects of a holistic yoga program on endocrine parameters in adolescents with polycystic ovarian syndrome: a randomized controlled trial. — NCBI
• Effects of supervised aerobic training on the levels of anti-Mullerian hormone and adiposity measures in women with normo-ovulatory and polycystic ovary syndrome. — NCBI
• Resistance Exercise Impacts Lean Muscle Mass in Women with Polycystic Ovary Syndrome. — NCBI
• Systematic review and meta-analysis of dietary carbohydrate restriction in patients with type 2 diabetes — BMJ

Nature has given a wonderful gift to mankind in medicinal plants to promote healthy, happy and disease-free life. These plants play a vital role in natural healing. If I were allowed to choose the most amazing medicinal plant to treat medical conditions, it would be Indian gooseberry (amla). This plant has some exceptional benefits to health and our overall well-being.

Amla or Phyllanthus Emblica belongs to family Euphorbiaceae.  It is a small to medium sized deciduous tree found throughout India, Pakistan, Uzbekistan, Sri Lanka, Southeast Asia, China, and Malaysia. According to the national institute of health, Phyllanthus Emblica is highly nutritious and could be an important source of vitamin c, amino acids, and minerals. It can be used as a medicine and as a tonic to improve vitality and resistance power.  Research shows that a unique complex within Indian gooseberry is super nutritious.  It has more antioxidant activity than blueberries; it has 20 times more vitamin c than lemon juice. It has 30 times more polyphenols than red wine and has more gallic acid (a potent antioxidant) than any other fruit.

What are the uses of amla in traditional Indian medicine? What are the benefits of this wonderful superfood? How can we use it easily at home with simple DIY recipes? Read on to know more.

Related: The Brain Boosting Benefits of Gingko Biloba

Use of Amla in Traditional Indian Medicine

Amla has been used in Ayurveda and Unani system of medicine for the therapeutic purpose for long years. The fruits, seed, leaves, root, bark, and flowers are parts of the plant that used in traditional Indian medicine. According to Ayurveda, amla balances all three doshas (Vata, Pitta, and Kapha). It contains 5 out of 6 tastes recognized by Ayurveda.

Amla is particularly helpful in reducing pitta because of its cooling energy. It also balances both pitta and vata by virtue of its sweet taste. The Kapha is balanced primarily due to its drying action. It may be used as a Rasayana (rejuvenative) to promote longevity. It also helps in:

• Enhancing digestion (dipanapachana)
• Treat constipation (Anuloma)
• Reduce fever (jvaraghna)
• Purify the blood (Raktaprasadana)
• Reduce coughs (Kasahara)
• Alleviate asthma (svasahara)
• Enliven the body (jivaniya)
• Enhance intellect (Medhya)
• Strengthen the heart (hrdaya)
• Benefit the eyes (chakshushya)
• Stimulate the hair growth (romasanjana)

Nutritional Value of Amla

Amla is reputed for its high ascorbic acid content and antioxidant rich activity. In a 100 gram serving, gooseberries provide 44 calories. Gooseberries are 88% water, 10% carbohydrate and less than 1% each of protein and fat. It is abundant in vitamins and minerals. Apart from being the richest source of vitamin c (27.7%), it also contains other vitamins too, that includes Vitamin A (2%),  thiamine(b1) 3%, riboflavin (b2) 3%, Niacin (B3) 2%, Pantothenic acid (B5)6%, Vitamin B6 6%, Folate (Bg) 2% and vitamin E 2%.

Must Read: Make Chocolate Healthy Again: Fast and Easy DIY Homemade Chocolate

Minerals: it contain calcium 3%, copper 4%, iron 2%, Magnesium 7%, phosphorus 4%, potassium 4%, sodium 0%, zinc, copper 1%.

Scientific research on Amla (Indian gooseberry)

According to a study published in British journal of nutrition, Morden scientists have studied the amla fruit for more than 25 years and determined that amla’s unique blend may have a positive influence on everything from metabolic syndrome to anti-aging process. Japanese researcher put Sun Amla (a proprietary amla extract) to the test by evaluating its effect on human endothelial cells and in a rat model. In both cases, the amla fruit extract inhibited the biological responses that can lead to inflammation and blood clots. It also works to combat the free radicals and contribute to overall health.

According to center for pharmaceutical science institute of science and technology, a review report shows that several types of research confirmed that various extract and herbal preparation of amla showed potential therapeutic benefits against various diseases and result were similar to standard drugs. Though more scientific research will be needed to confirm this.

Benefits of Amla

Amla is a Great Antioxidant Food

Amla is one of the most antioxidant rich foods on earth. According to some scientific research, it has turned out to be the number one among the antioxidant rich food. Antioxidants protect the body from damage caused by harmful molecules called free radicals. This damage is an important factor in the development of different disease conditions such as blood vessels disease, cancer etc.

In a comparative study of Amalaki, the Sanskrit name of the Indian Gooseberry), with spirulina and wheat grass, the vitamin c content of crude amla powder was found to be 5.38 mg. It was also found to be the rich source of phenolic compounds. Because of these constitutes, amla works great as an antioxidant agent and helps in keeping our body disease free. Amla contains various antioxidants that include ellagic and gallic acid, emblicanin a and b, punigluconin, and much more. A detailed scientific analysis of amla shows that this antioxidant provides powerful protection against various diseases and slows down the aging process.

Suggested: How to Regrow Your Favorite Herbs and Save Lots of Money

Amla is a Potent Hypolipidemic Agent

Amla has a great hypolipidemic agent; in simple words, it can produce a significant reduction in total cholesterol, LDL, triglyceride, and VLDL.  To evaluate the efficacy of amla as a hypolipidemic agent, a clinical trial has been conducted on 600 patients. Out of total 600 patients, 40 were treated with the Amla Capsule (500 mg (daily for 42 days and 20 patients were given Simvastatin capsule (20mg) daily for 42 days. After analyzing various biochemical parameters, and the value of total cholesterol, LDL (Low-density lipoprotein), HDL (High-density lipoprotein), and VLDL (Very low-density lipoprotein), it has been observed that amla produces a significant reduction in total cholesterol, LDL, triglyceride, and VLDL and a significant increase in HDL level. It is concluded with this study that amla produces significant hypolipidemic effect along with a reduction in Blood pressure. With this effect, it can play a vital role in the prevention of development of atherosclerosis and coronary heart disease.

Amla has Great Hepatoprotective Properties

Scientific studies have shown that amla is effective in preventing the toxic effects of hepatotoxic agents like paracetamol, heavy metals, antitubercular drugs, and ethanol. Amla is also reported to impart beneficial effects on liver function and to mitigate hyperlipidemia and metabolic syndrome.

Amla has a Good Anti-Diabetic Effect

Amla has anti-diabetic properties. Scientific studies have shown that amla or some of its important constituents (including Gallic acid, gallotannins, ellagic acid and corilagin) possess antidiabetic effect through their antioxidant and free radical scavenging properties. It also helps in preventing hyperglycemia and diabetic neuropathy. More scientific evidence is needed to confirm this study.

Related: Top 10 blood sugar lowering foods

Amla is Good for Hair

As it contains a lot of vitamin c, minerals, and antioxidants, amla helps in promoting hair growth and work as a tonic for hair health. It reduces hair loss, strengthens hair roots, and enhances the natural color of your hair. It also works as a natural conditioner for hair and helps in preventing premature graying of hair. This amazing health benefits for hair could be obtain

• Either by eating gooseberry fruit
• Applying amla paste on hair roots
• Using amla hair oil for nourishing hair

According to a recent survey on the use of hair oils for hairdressing by the Indian population revealed that amla oil is extremely popular for hair and used equally by men and women. It is the most effective oil in controlling hair parasites. It has been proven to be the most toxic for hair parasites and most effective at keeping hair parasites free.

Related: Reverse gray hair naturally

Amla Helps in Treating Bone Disorders Including Rheumatoid Arthritis and Osteoporosis

Osteoclasts are involved in rheumatoid arthritis and in several pathologies associated with bone loss. According to a scientific study, extracts of Emblica Officinalis were able to induce programmed cell death of mature osteoclasts, thus potentially limiting the damage they can do to our bones and joints. Accordingly, the study suggests Amla extracts could be an alternative tool for therapy applied to bone disease.

Amla Helps in Treatment and Prevention of Cancer

Amla is wonderful in the treatment and prevention of cancer. The fruit is used either alone or in combination with other plants to treat many elements. It has great anti-inflammatory, hepatoprotective, cardio protective, anti-anemic, antipyretic, and many more awesome healing properties. Experimental studies have shown that amla and some of its constituents (like pyrogallol, gallic acid, and ellagic acid) possess anti-neoplastic properties. Especially pyrogallol (an active component of Emblica Officinalis extracts) has an antiproliferative effect on some human cancer cell lines.

Apart from all these wonderful benefits, amla

• Helps in slow down the aging process
• It improves digestion and prevents constipation
• Improve eye sights and helps in treating eye disorders
• Boosts immunity and protects our body against infection through its antibacterial properties.
• Increases diuretic activity and helps in elimination of toxic products from the body.
• Great for skin, it gives you radiant skin and also keeps it hydrated.
• It is also a good blood purifier. Regular consumption of amla powder helps in increasing hemoglobin naturally.

Related: How to use turmeric to kill cancer

Different Ways Amla Can Be Used as a Remedy

Of course, eating the fresh fruit is the best option to get the nutritional benefit of this super fruit, but it tastes quite sour and so many people might struggle to eat this as a fruit. Second, not all of us able to get the access to fresh fruit all the time. Here are some super easy ways to use amla at home easily.

Before making any recipe with Indian gooseberry it is very important to select a good quality of fruit. Here are few tips to select the good quality fruit.

It should be properly ripe, fresh, hard, well skinned, bright yellowish green in color and medium in size. Avoid buying bruised, raw, too green, wrinkled, spotted, infected, or bad smelling fruit.

Amla Juice

Amla juice is easiest option to add amla to your diet. The regular consumption of gooseberry juice prevents many diseases and empowers the strength.  And personally, I prefer to use it.

Ingredients:

• 3-4 amla
• Grinder, juicer or mortar and pestle
• Salt (optional and according to test)
• Grated ginger, raw honey (1 teaspoon, optional)

Instruction:

• First, select a good quality of amla
• Soak amla in salted water for a while to remove any unwanted residue before using
• Wash the amla
• Dry them with a cloth
• Grate or cut the amla in finer pieces
• Now, you can use either grinder, juicer or a mortar and pestle. Grind the amla with the help of little water, strain the mixture through a strainer. Strain and squeeze the pulp to get the juice. For adding extra taste and flavor you add a pinch of salt. If you are hypertensive, it is best to avoid salt. If you are diabetic, avoid honey.
• Otherwise, 1 Tsp ginger and raw honey can be added if you like.

Benefits:

• Help in weight loss (especially when you drink it with honey)
• Improve metabolism and digestion
• I usually had better hair health after using it.
• Skin texture will improve.
• Increase immunity and reduction in routine infections

Amla Powder

The second way to use amla at home is also very easy; you just need to dry the amla in shade for few days and then grind it in a grinder. After grinding, you may use a sifter for getting a more powdered form.

Of course, amla powder is great for our health, but for getting better result you can take Triphala churna (powder). My grandma used to take this powder for long years as a routine for her digestion. It is easily available at the local store (in India) and you can order it online too. Triphala is a staple of Ayurveda medicine in India. It is considered one of the greatest herbal preparations that provide excellent results.

Triphala churna or powder is made from three fruits: amla, haritaki or Harda, and bibhitaki. Apart from getting some common benefits such as good digestion, weight loss, this churna helps in balancing the doshas (Vata, Pitta, Kapha) of our body.

• Amla helps in balancing the pitta dosha
• Haritaki helps in calming the Vata dosha
• Bibhataki benefits to the Kapha dosha

It is usually taken empty stomach with lukewarm water. You may also make a tea by adding the 1 teaspoon powder in boiling water. Capsules, tonic, and tablets are also available. As a general rule, when you start consuming a new product you should go slow and observe any changes if you had. But if you had any existing medical condition and if you are taking any medication it is always advisable to take medical advice.

Dried Amla

This is the third easiest way to include amla as a part of your regular diet. This easily prepared and crunchy amla tastes so good and provides excellent nutritional benefits to your body.

Ingredients:

• 10-20 amla
• Salt and turmeric (according to taste)
• Lemon juice (2-3 Tsp)

Instruction:

• Wash the amla properly and wipe them with a clean kitchen towel.
• Cut them in thinner slices and discard the seeds (you may grate them if you like a finer texture)
• Toss the sliced amla with salt, lemon juice, and turmeric
• Spread them on a large plate and cover with a thin cloth.
• Let them sun dry for few days (7-8 days are good enough) or until there is no moisture left in the amla. Once, they become crispy, store them in a clean and air tight container.
• Eat after every meal.

Benefits:

• It is great for digestion and tastes so good. Even kids would love it.
• It could be used as a healthy snack especially during winter.
• It is hassle free and could be prepared in large quantity.

Side Effects of Amla

Like any other herbal or Ayurveda preparation, amla may interfere with the action of the certain medication. It may cause some side effects. Such as:

• It may cause hyperacidity in the sensitive individual.
• It may increase the risk of bleeding if you are taking any blood thinning medication or suffering from any kind of blood disorders, you need to take extra precaution while consuming it.
• If you are diabetic and taking anti-diabetic medication, it is best to consult your physician before consuming it. It may cause a sudden drop in blood sugar level.
• There is not enough safety data available to use it during pregnancy and breastfeeding. It is best to avoid its use during pregnancy and breastfeeding.
• As it may increase the risk of bleeding, it is advisable to discontinue its use 2 weeks prior to scheduled surgery.

Why It Matters

No doubt, amla is a super nutritious and had amazing healing properties, but at this time there is not enough scientific evidence to support the efficacy and safety of it, it is best to consult with your doctor before consuming it. Did you have observed any amazing healing property of this super fruit? What was your experience? Please share with us.

Recommended Reading:

• Mental Health, Physical Health & B Vitamins – Nature’s Valium
• How to Detoxify and Heal the Lymphatic System
• Holistic Guide to Healing the Endocrine System and Balancing Our Hormones

Sources:

• Phyllanthus Emblica-Wikipedia
• Evaluation of antioxidant profile and activity of Amalaki – NCBI
• Hepatoprotective properties of Indian gooseberry – NCBI
• Anti-diabetic effect of Indian indigenous fruit Emblica Officinalis – NCBI
• Amla, a wonder berry in treatment and prevention of cancer – NCBI
• Induction of apoptosis of human primary osteoclasts treated with the extract from the Emblica Officinalis – NCBI
• New research may explain some of the amla fruit’s legendary health benefits – Taiyo International
• Current trends in the research of Amla – Global Reseach Online
• Superfood that may slow down the aging process – Dr. Axe
• Indian gooseberry- An overview – Web MD

 

 

 

 

Healthy animals mean a healthy environment, right? What about concentrated animal feeding operations (CAFOs)? These “factory farms” must be cancerous to the environment.

This all seems like common sense, but our common sense can sometimes lead us in the wrong direction.

Gassy Cows and Global Warming

Many studies point to the fact that the production of beef pollutes the atmosphere with more greenhouse gases than the production of any other food. This is because cows are ruminants — a type of animal that acquires nutrients from plant-based food by fermenting their food in a specialized stomach. Because of this fermentation process, cows burp, fart, pee, and poop persistently throughout the day, which adds more greenhouse gases — like methane gas and nitrous oxide — to the environment.

Although fluorinated gases that are commonly used as refrigerants and aerosol propellants are the most potent and longest lasting greenhouse gasses, methane gas and nitrous oxide still have a 25 and 300 times greater impact respectively on global warming than carbon dioxide. Cows and other ruminants also eat plenty of oxygen-producing, carbon-dioxide-absorbing plants.

The Case Against Raising Healthy and Happy Cows

At this point, you may be thinking that cows that live long and healthy lives on pasture are bad for the environment, and you are not alone. Dr. Bill Ripple is a prominent ecologist known for his work researching the roles of large carnivores in ecological systems around the world, and he agrees with you.

Ripple took his expertise to climate change and found that pastured cattle contributed two to four times more greenhouse gases to the atmosphere than cows raised in CAFOs.

This isn’t even the worst of it. Cattle have also been found to destroy ecosystems with their grazing. In 1990, the U.S. Fish and Wildlife Service banished grazing cattle from a 278,000-acre refuge called Hart Mountain to try to restore the ecosystem that was presumably destroyed by grazing cattle. After two decades, trees, shrubs, and flowers flourished providing a beautiful environment for birds, antelopes, and other species to thrive.

This suggests that healthy and happy cows destroy the environment in multiple ways. They produce potent greenhouses gases with their inefficient digestive system and make it hard for ecosystems to thrive. But what do you do if you want to have a big juicy steak and stop global warming?

Bill Ripple’s findings suggest that you should get that steak from a sick and diseased cow that is confined to a jail cell and has a shorter lifespan. Or just give up steak all together and become a vegetarian or vegan. Problem solved!

Hold on, what about all of the cattle? Even if we don’t eat them they will still be grazing, burping, and farting. Should we — dare I say — kill them?

The Bigger Picture: Joel Salatin and Sustainable Farming Practices

The amount of methane emitted by fermentation is the same whether it occurs in the cow or outside.” – Joel Salatin

That’s a brief excerpt from Joel’s rebuttal to the assertion that sustainable grass-fed beef is bad for the environment.

Joel Salatin is the owner of Polyface Farms in Virginia — a farm that produces pasture-raised, beyond organic beef, pork, poultry, eggs, and rabbits.

In his rebuttal, Joel continues by explaining that “…wetlands emit some 95% of all methane in the world.” If you were to fact-check his statement you’d find it to be true, which suggests that if you are going to blame happy and healthy livestock for global warming, you should blame nature as well. Better yet, blame your trash, too — it should know by now not to produce methane gas.

But still, according to Dr. Ripples, findings at Hart Mountain, Salatin’s farm should be struggling to maintain lush green pastures. Although this may be true for other farms that Salatin claims are under “neanderthal management”, Polyface farms uses many different methods like rotational grazing to get the most out of the land while keeping it lush and fertile.

Regardless of what Joel Salatin says, CAFOs are still known to be a much more efficient use of land, and the animals they produce add much less greenhouse gas to the atmosphere due to their shorter lifespans.

Should we just give up on raising happy and healthy livestock?

CAFOs are a NONO

It is a fact that CAFO beef produces less greenhouse gas emissions than grass-fed beef, but this reductionist approach to climate change leaves out many other factors.

For example, animals raised in CAFOs are usually fed GMO soybean, GMO corn, and GMO grain feed. GMOs themselves may not be an issue for the animal (which is debatable), but these GMO crops are covered in pesticides. These pesticides contaminate the meat, the soil, and the water, while the synthetic fertilizers that are used contribute a substantial amount of nitrous oxide — the second most potent greenhouse gas — to the atmosphere.

These growing practices deplete the soil of its nutrients and mycorrhiza ( soil probiotics), which causes us to use more pesticides and fertilizers to yield the same amount of food. These poor farming practices contribute 75% of all the nitrous oxide found in the atmosphere.

The way that animal waste is handled in CAFOs is also a problem that contributes excess nitrous oxide and methane gas to the atmosphere. The manure and urine often accumulate into a “poo lagoon” that contaminates the soil and water with pesticide and antibiotic residues, methane, and nitrous oxide.

When we consider all of the evidence, both Bill Ripple and Joel Salatin are right. Pasture-raised cattle — without a doubt — produce more greenhouse gases than any other animal. But — at the same time — livestock can be raised in a way that is much better for the environment (as a whole) than CAFO-raised livestock.

The beyond organic farming practices that farms like Polyface and White Oak Pastures use are making it possible for this to happen — making it possible to have healthy meat, healthy humans, and a healthy environment at the same time.

Must Read: Understanding and Detoxifying Genetically Modified Foods

The Future of Food Production

Joel Salatin is ahead of his time when it comes to farming. He uses ingenious methods that work together with nature to create healthy meat and a healthy ecosystem.

For example, instead of letting the manure and urine sit in “poo lagoons” and contaminate the water, it is used as a natural soil fertilizer. The bugs and pests that are attracted to the manure and urine are then eaten by the chickens, who act as natural “pesticides”. This helps maintain the health of the soil and foliage while reducing the amount of methane gas and nitrous oxide that is released into the atmosphere. Joel also moves the animals to different pastures so they do not overgraze specific plots of land. By doing things in this way, he maximizes efficiency and maintains a healthy ecosystem.

As Joel Salatin’s methods — and the methods of many other farmers like Will Harris at White Oak Pastures — continue to evolve, we will be able to ensure a happy and healthy life for us, the animals, and the environment without the need for CAFOs and mono-cropping.

But we still didn’t figure out how to stop global warming, and the solution is not to keep cows from burping, farting, pooping, and peeing.

Related: Permaculture Agriculture – The Transition to a Sustainable Future

The Real Cause of Global Warming

Although this article focuses heavily on the effects that meat production has on the environment — here’s the punchline — agriculture (including livestock) only contributes 9% to the total greenhouse gas emissions.

This is why you can’t blame the cow for burping and farting so much — the problem is us.

We dug out fossil fuels that weren’t a part of the environment anymore and added them back to the atmosphere at such rapid rates that we are causing the planet to change just as rapidly. Even 7.5 billion cows burping and farting at the same time couldn’t do that.

The solution to global warming doesn’t solely rely on our meat consumption. Saving our planet requires a multi-faceted approach.

How To Stop Global Warming

It all starts with using less electricity and gas and using more energy from renewable resources. Rather than driving to the gym to get your exercise, combine exercise with other activities you will do anyway. To conserve electricity, use natural light or lights that are powered by a hand crank or the sun.

When it comes to food, buy the highest quality food that is as local as possible. High-quality, bio-dynamic, or beyond-organic foods are much better for your health and the health of the environment, and eating local ensures that less gas will be used to get the food to your house. But what about meat?

When it comes to eating meat, moderation is key. Meat — without a doubt — is packed with nutrition, but most of us consume much more meat than is necessary.

An NPR article from 2012 found that the United States had the second highest meat consumption in the world — consuming 270.7 pounds per person every year. This works out to 3/4 of a pound of meat per day. But how do we know how much meat is enough?

According to the Food and Agriculture Organization of the United Nations — “…to effectively combat malnutrition and under-nourishment…” — they suggest consuming 20g of animal protein per person per day.

This means that eating around 1/4 pound of lean meat or fish or 3 eggs a day is just enough to prevent some vitamin and mineral deficiencies. It would be even better for the environment, however, to limit your consumption of beef and replace it with other animal proteins that have the lowest environmental impact like eggs, mussels, and oysters.

A Better Lifestyle for You and the Environment

Let’s make the complex topic of climate change simple. Here are some practical steps you can use to build a life that is healthy for you and the environment:

• Source all of your foods from local organic farms
• Combine your daily exercise with practical tasks to cut down on gas and electricity
• Get all of your fruits and vegetables from beyond organic and/or bio-dynamic farms
• Get all of your animal products from sustainable farms like Polyface or White Oak Pastures
• Limit your animal protein servings to a quarter pound of meat a day
• Eat most of your animal proteins from animals that have the lowest environmental impact like eggs, mussels, and oysters.
• Reuse, repurpose, and recycle as many food scraps as possible to limit the amount of methane produced by landfills. To find out how, read our article on how to reduce food waste.
• Limit your use of air conditioners (especially in cars) and aerosol sprays to reduce the amount of fluorinated gas that accumulates in the atmosphere.
• When cooking your food, follow the suggestions here, Does Meat Cause Cancer? Yes and No…

By making as many of these adjustments as we can, we will improve our health, animal health, and environmental health — so that we can clean up the mess that we created.

Recommended Reading:

• Is Wheat Poison? What’s Behind the Rise of Celiac Disease and Gluten Intolerance
• How to Cure Lyme Disease and Virtually Any Other Bacterial Infection, Naturally
• Textile Industry’s Health and Environmental Impacts – What Are You Wearing?
• Can Progressive, Cutting-edge Organic Agriculture Feed Everyone?
• My Journey into Organic Farming

Sources:

• Joel Salatin responds to New York Times’ ‘Myth of Sustainable Meat’ — Grist
• No, Grass-Fed Beef is Not Better for the Planet — Forks Over Knives
• Why Go Organic, Grass-Fed and Pasture-Raised? — EWG
• Meat Consumption — FAO
• Understanding Global Warming Potentials — EPA
• Overview of Greenhouse Gases — EPA
• Ruminants, climate change and climate policy — Climate & Clean Air Coalition
• A Nation Of Meat Eaters: See How It All Adds Up — NPR
• Meatifest destiny: How Big Meat is taking over the Midwest — Grist
• How much does animal agriculture and eating meat contribute to global warming? — Skeptical Science
• Main sources of fluorinated gas emissions — What’s Your Impact

According to Medical News Today, nearly 75% of all deaths in the United States are attributed to just ten causes. Eight of the ten, which include heart disease, cancer, chronic lower respiratory disease, stroke, Alzheimer’s, diabetes, kidney disease, and even suicide, are directly linked to chronic inflammation.

In fact, by simply lowering the levels of inflammation in the body we can prevent, slow the progression of, and, in some cases, reverse each of those eight causes of death. This would leave us with influenza and accidents at the top of the list, but the severity and likelihood of influenza would be reduced with an anti-inflammatory diet.

This means that if we all adopt an anti-inflammatory lifestyle, the only thing that can get in our way of living a fulfilling and healthy life is an accident or the inevitable aging. But even the effects of aging are caused by low-grade inflammation. In many scientific papers, this process is called “inflammaging” and it is the reason why your brain and body just don’t function like they used to as you age. But this process too can be slowed down tremendously by adopting an anti-inflammatory lifestyle.

What is an Anti-Inflammatory Lifestyle?

Let’s keep it simple. To maintain lower levels of inflammation we need to move more, sleep better, and eat right by eating anti-inflammatory foods instead of inflammatory foods.

So let’s start with the food we should eat because just eating the right food will make it easier to eat less, move more, sleep better, and stress less.

   Related: What Causes Chronic Inflammation, and How To Stop It For Good

Anti-Inflammatory Foods

When you replace inflammatory foods with fruits, vegetables, herbs, and other anti-inflammatory foods you will decrease the levels of inflammation in your body, which will lead to a reduction in cravings and the amount of food you eat, an increase in your energy levels and sleep quality, and a decrease in stress and anxiety.

A food is anti-inflammatory when it contains vitamins, minerals, fiber, and other beneficial compounds that act together with our body to promote the health of our cells. Think whole foods. Although you are safe in assuming that any organic fruit, vegetable, herb, nut, or seed comes with their own anti-inflammatory effects (as long as you are not allergic and they aren’t fried, overcooked, or otherwise processed), there are some foods and beverages that, without a doubt, have potent anti-inflammatory effects that help boost cellular health, reduce aging, and reverse disease.

The 11 Most Effective Anti-Inflammatory Foods and Beverages

Sesame seeds, Flaxseeds, and Chia Seeds

Consuming seed oils on their own is strongly advised against, but when they are eaten freshly ground, seeds are filled with anti-inflammatory and health promoting compounds. For example, sesame seeds, flaxseeds, and chia seeds all have a high lignan content, which has protective effects against inflammation, carcinogens, and cancer.

Flaxseeds are the richest dietary source of lignan precursors, while sesame seeds offer the highest amount of phytosterols of all nuts and seeds. Phytosterols are important because they decrease blood cholesterol levels and reduce the risk of developing certain types of cancer. They may also be what makes sesame seeds a potential treatment for the symptoms of osteoarthritis.

Related: Homemade, Vegan Nut Milk Recipes and More

Chia seeds contain more ALA, or Alpha-linoleic acid, than any other seed. ALA is most widely known as a plant source of EPA ad DHA for the body, but only a small percentage of it is actually converted to EPA and DHA. However, ALA still may help reduce inflammation in the colon making it a potential treatment for colitis.

It is best to consume sesame seeds, flaxseeds, and chia seeds ground or crushed right before consumption. Use them in dressings, dipping sauces, salads, or smoothies.

Soaked chia seeds can also be used as an egg replacement in baking recipes. However, it is important to avoid roasted seeds because they will contain rancid oils that make them pro-inflammatory.

Hibiscus Tea

Green tea is widely known as a healthy beverage, especially matcha green tea, which has more antioxidants than normal green tea. However, matcha green tea comes with around 70 mg of caffeine per cup. Although the caffeine content is lower than a cup of coffee, it is still high enough to affect the mind and body. Doses of caffeine as low as 12.5 mg can create a powerful response in the body, so if you would rather not expose yourself to the increased stress response and addictive qualities that caffeine provides, hibiscus is the best option.

Hibiscus tea is actually a better option for reducing inflammation than any other tea because it elicits much more antioxidant and anti-inflammation activity in the body, and it has no caffeine at all.

Hibiscus tea also tastes better than green tea (in my opinion). I prefer to cold brew it overnight with a little bit of lemon juice to make a refreshing drink I can sip throughout the day.

Berries

There are hundreds of types of berries in the world and all of them contain different anthocyanins, which are flavonoids responsible for their distinctive colors of red, blue, and purple. These flavonoids also have powerful anti-inflammatory effects.

Wild blueberries, for example, have been found to improve memory in older adults, which suggests that they protect the brain from inflammation. Other berries like cranberries, elderberries, currants, acai berry, goji berries, and amla fruit have different flavonoids that have potent anti-inflammatory effects on other parts of the body as well.

Amla fruit, in particular, may have the most potent anti-inflammatory benefits of all the berries, with more antioxidant activity than blueberries, 20 times more vitamin C than lemon juice, 30 times more polyphenols than red wine, and more gallic acid (a potent antioxidant) than any other fruit.

Citrus Fruits

Citrus fruits, like lemons, limes, oranges, and grapefruit, contain flavonoids that have anti-inflammatory and anti-cancer effects on damaged cells. Studies have found that citrus fruits have little to no effect on healthy cells so, even in high doses, citrus flavonoids are non-toxic.

Virgin Olive Oil

Virgin olive oil contains numerous health promoting compounds. One of the most studied compounds found in virgin olive oil is a phenolic compound called oleocanthal.

Oleocanthal possesses similar anti-inflammatory properties to ibuprofen. This makes virgin olive oil a great addition to the diet to help reduce acute and chronic inflammation.

However, some of the fats in olive oil can become rancid at temperatures higher than 300 degrees Fahrenheit so it is important to consume it in its uncooked form. Put it on your salads and vegetables to add some healthy fats your meal and increase the absorption of vitamins A and K from the vegetables, while you reap the benefits of olive oil’s healing properties.

Turmeric

Most of us have probably heard about the healing properties of turmeric, and the rumors are true. Even Dr. Axe refers to it as the “most powerful herb on the planet at fighting and potentially reversing disease”.

This is because turmeric contains curcumin, a phenolic compound that is responsible for turmeric’s yellow color, and its ability to help heal cells throughout the body. So far we have found curcumin to be a potential treatment for Alzheimer’s, heart disease, autoimmune diseases, gastrointestinal diseases, and cancer.

Related: How to Optimize Curcumin Absorption – With Golden Milk Tea Recipe

Cloves

This spice is commonly used in pumpkin pie to give it that extra cinnamon-like kick, but you may not know that cloves have the highest antioxidant content of any spice or herb that scientists have measured.
Cloves protect the body by eradicating harmful bacteria, fungi, and yeast, including giardia and candida. Insulin resistance and obesity may be ameliorated by cloves as well.

I prefer to consume cloves in the form of tea to help relieve a sore throat and improve my energy levels. You can also add it to smoothies, hot beverages, sauces, and soups to give them some extra flavor.

Garlic (and other vegetables from the Allium family)

Garlic has been used for centuries as a prophylactic and a treatment for many diseases. It is rich in organosulfur compounds, which give it its potent flavor, taste, and healing abilities. In fact, garlic has been found to reduce the size of tumors and activate important anti-oxidant enzymes in the body that help protect our cells from cancer, infection, and disease.

Garlic, onions, leeks, and other vegetables from the Allium family all contain allicin. This is an active compound that activates anti-inflammatory and anti-oxidative activities that protect us from disease, and it may even have neuroprotective effects against brain injury.

Related: Things You Should Know About Garlic – DIY, Recipes, Other Tips

Broccoli Sprouts (and other cruciferous vegetables)

Many cruciferous vegetables are filled with vitamins K and A, which are essential for our health, but have you heard of sulforaphane? This is a compound that is created when we crush or chew cruciferous vegetables, and broccoli sprouts add more of this compound to our diet than any other cruciferous vegetable.
Why does it matter? Because sulforaphane has anti-cancer and anti-inflammatory properties, which boost brain function and even protect us from the flu and environmental pollutants.

You can easily grow your own broccoli sprouts at home. If you start today, they will be ready to eat in less than a week. You can add your fresh sprouts to salads and smoothies or have them as a snack.

Coconut Oil

There is a lot of controversy surrounding saturated fats, but the truth is that they aren’t the problem that we once thought they were. The perfect example of how saturated fats can be good for you is found when we consume coconut oil.

Related: 35 Things You Could Do With Coconut Oil – From Body Care to Health to household

In a randomized, double-blind, clinical trial, coconut oil supplementation promoted a reduction in abdominal fat and kept blood lipids under control, while soybean oil caused an increase in total cholesterol and a decrease in HDL cholesterol. This is most likely due to a reduction in inflammation caused by consuming coconut oil and an increase in inflammation caused by consuming soybean oil.

Related: Powerfully Healing Raspberry Cream Smoothie Recipe

Avocado

Avocados are primarily made up of monounsaturated fatty acids – a type of fat that reverses inflammation. It may even reverse the inflammation caused by some types of saturated fats. This is because monounsaturated fatty acids activate anti-inflammatory processes in the body while being extremely stable. On the other hand, fats like omega 6s and omega 3s are highly unstable, which is why they can create harmful oxidants and increase inflammation in the body. Monounsaturated fats, however, are so stable that they only improve our health.

In fact, Monounsaturated fat is so stable that it can be heated to around 500 degrees Fahrenheit without becoming rancid, which makes it a great cooking oil.

But it’s not just all about the fat. Avocados also contain other compounds like mannoheptulose, which may help reverse obesity and diabetes.

Putting It All Together

You can literally combine each one of these anti-inflammatory foods into a delicious meal. Get your notepad ready.

Step 1

Get your cruciferous greens and put them in a bowl. They will be the base of your meal.

Step 2

Put some avocado slices, broccoli sprouts, and wild blueberries on top.

Step 3

In a small bowl, combine virgin olive oil with crushed garlic, lemon juice, chopped up turmeric slices, and apple cider vinegar.

Step 4

Grind some chia seeds, flaxseeds, or sesame seeds and put them on top of your salad. Finish it off with your olive oil based dressing.

Step 5

While you enjoy your anti-inflammatory meal, start brewing some ground clove and hibiscus tea. To give it a creamy and frothy feel, put about a tablespoon of coconut oil and blend it up when it’s finished brewing.

Related: Detox Cheap and Easy Without Fasting – Recipes Included

But What about Omega 3s!?

After digging through the research, it’s hard to justify putting seafood on the list of anti-inflammatory foods. It is commonly believed that the omega 3s called DHA and EPA that are found in seafood help prevent heart disease and inflammation, but studies on omega 3 supplementation have not consistently shown this effect. The association between eating fish and a reduction in heart disease risk is better explained by the fact that people who eat more fish tend to have healthier lifestyles.

It is important to mention that even though they are not on this list, seafood and other animal products contain many different antioxidants, vitamins, and amino acids that are essential for maintaining health. But even high-quality meat and fish may still cause a small inflammatory response, which is why they didn’t make our list of anti-inflammatory foods.

Conclusion

This is by no means a comprehensive list of foods that fight inflammation. This article just contains the most well-researched anti-inflammatory foods that have been studied so far (that I could find).

The truth is that there are thousands upon thousands of different compounds in plants that influence our bodies, and we have only studied the effects of a small fraction of them.

The most important thing you can do after reading this article is to eat a wide variety of whole vegetables, fruits, herbs, nuts, and seeds to ensure that you are nourished. If you do this and ignore all the foods listed above you will still decrease your inflammation levels. This is because you are eating less inflammatory foods and eating more fiber, which feeds the probiotics in your gut that help protect your gut lining and produce anti-inflammatory by-products.

But if you continue eating inflammatory foods every day, they will undermine all the positive effects you can get from eating anti-inflammatory foods.

For more on what an inflammatory food is and how they cause inflammation, see Chronic Inflammation: How You Are Causing It and How You To Be Rid Of It and What Causes Chronic Inflammation, and How To Stop It For Good.

Related:

• What Causes Chronic Inflammation, and How To Stop It For Good
• Heal Cavities, Gum Disease, Naturally with Organic Oral Care – Toothpaste Recipes Included
• Holistic Guide to Healing the Endocrine System and Balancing Our Hormones
• Healing Allergy Inflammation With Stinging Nettle
• Naturally Treat Multiple Sclerosis – Therapies, Diet, Pain Management, Alternative Medicine

Sources:

• The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide — NCBI
• Effects of sesame seed supplementation on inflammatory factors and oxidative stress biomarkers in patients with knee osteoarthritis. — NCBI
• Lignans and human health. — NCBI
• Depression and inflammation: Examining the link — Current Psychiatry
• Randomized Study of the Efficacy and Safety of Oral Elderberry Extract in the Treatment of Influenza A and B Virus Infections — Sage Journals
• Inflammaging as a major characteristic of old people: can it be prevented or cured? — NCBI
• Anti-inflammatory effects of plant-based foods and of their constituents. — NCBI
• The top 10 leading causes of death in the United States — Medical News Today
• Association between dietary fiber and serum C-reactive protein — NCBI
• Dietary fibre content and antioxidant activity of phenolic compounds present in Mexican chia (Salvia hispanica L.) seeds — Science Direct
• Potential beneficial effects of butyrate in intestinal and extraintestinal diseases — NCBI
• Chemistry and Biological Activities of Flavonoids: An Overview — Hindawi
• Flavonoids — Oregon State University
• α-Linolenic acid (ALA) is an anti-inflammatory agent in inflammatory bowel disease — Science Direct
• Endogenous antioxidants in fish — University of Iceland
  Blueberry Supplementation Improves Memory in Older Adults — NCBI
• Omega-3 Supplements: In Depth — NIH
• Berries: Anti-inflammatory Effects in Humans — ACS Publications
• Anti-inflammatory, analgesic, and antipyretic activities of virgin coconut oil. — NCBI
• New Research may explain some of the amla fruit’s legendary health benefits — Taiyo
• Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal. — NCBI
• Effects of low doses of caffeine on cognitive performance, mood and thirst in low and higher caffeine consumers. — NCBI
• Consumption of Hibiscus sabdariffa L. aqueous extract and its impact on systemic antioxidant potential in healthy subjects. — NCBI
• Potential Therapeutic Effects of Curcumin, the Anti-inflammatory Agent, Against Neurodegenerative, Cardiovascular, Pulmonary, Metabolic, Autoimmune and Neoplastic Diseases — NCBI
• 10 Turmeric Benefits: Superior to Medications? — Dr. Axe
• The Health Benefits of Cloves — Wake Up World
• The Immunomodulation and Anti-Inflammatory Effects of Garlic Organosulfur Compounds in Cancer Chemoprevention — NCBI
• Neuroprotective effect of allicin against traumatic brain injury via Akt/endothelial nitric oxide synthase pathway-mediated anti-inflammatory and anti-oxidative activities — Science Direct
• Effect of Broccoli Sprouts on Nasal Response to Live Attenuated Influenza Virus in Smokers: A Randomized, Double-Blind Study — PLOS ONE
• Effect of Sulforaphane on NOD2 via NF-κB: implications for Crohn’s disease — BioMed Central
• Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios — The Baseline of Health Foundation
• Monounsaturated Fatty Acids Impede Inflammation Partially Through Activation of AMPK — The Faseb Journal
• Saturated fat does not clog the arteries: coronary heart disease is a chronic inflammatory condition, the risk of which can be effectively reduced from healthy lifestyle interventions — British Journal of Sports Medicine
• Potential Health Benefits of Avocados — Wiley Online Library