One 10p food could help lower cholesterol and reduce risk of heart disease
One food item, brimming with protein, has been associated with lowering cholesterol and reducing the risk of heart disease. Spirulina, an algae believed to be one of the oldest life forms on earth, is thought to have been used by the Aztecs as a stamina enhancer.
Usually consumed as a powder mixed into water or in tablet form, it's a comprehensive source of nutrients - offering protein levels similar to eggs. Supplements can be purchased for just 10p per tablet at Holland and Barrett, or in powder form from retailers such as Grape Tree.
Spirulina is so packed with nutrients that NASA is exploring its use as sustenance for extended space missions. Easy to incorporate into your diet, spirulina is gaining popularity as a supplement due to its alleged health benefits.
Spirulina health benefits
Spirulina is incredibly nutritious, packed with high levels of protein, vitamins B1, B2, B3, copper and iron. It also provides generous amounts of magnesium, potassium, manganese and small quantities of almost every other nutrient needed by the body, reports Surrey Live.
The key benefits of incorporating spirulina include:
Antioxidant and anti-inflammatory properties: Spirulina, a type of algae, is packed with antioxidants that can protect against oxidative damage. Its active component, phycocyanin, battles free radicals and inhibits the production of inflammatory signalling molecules, offering impressive antioxidant and anti-inflammatory effects.
This could help lower your risk of chronic conditions like heart disease and certain cancers.
Lower bad cholesterol and triglyceride levels: Research suggests spirulina can lower triglycerides and bad cholesterol, while simultaneously boosting good cholesterol, potentially reducing the risk of heart disease.
Reduce blood pressure: High doses of spirulina may reduce blood pressure, a major risk factor for many diseases, including heart attacks, strokes, and chronic kidney disease.
May have anti-cancer properties: Limited animal trials suggest spirulina might have anti-cancer properties, helping to reduce cancer occurrence and tumour size in various cancers. However, before adding spirulina to your diet, it's important to consult a health professional.
The algae can interact with some medications, so do your research. Always chat to your doctor first before making any significant lifestyle or diet changes.
May alleviate hay fever: As summer approaches, many people suffer from hay fever. According to health experts at Good Food, spirulina may help ease the inflammation that comes with allergic rhinitis.
One study has shown a significant improvement in symptoms like sneezing, nasal congestion and itching.
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Almond, peanut or cashew: Which nut butter is best for your health?
Britain has gone nuts for nut butters. Back in 2020, sales of peanut butter in this country even outstripped those of jam. Gone are the days where you'd most likely find peanut butter slathered in a sandwich to make up a quick and easy lunch, however. This cheap staple has had a upgrade and is now the star of many trendy dishes, heaped atop acai bowls or mixed into tasty noodle dressings. Muscling in on its territory are butters made from other, more glamorous nuts: almond, pecan, macadamia and the now popular pistachio. A tiny tub of walnut or cashew nut butter in Waitrose or Holland and Barrett might set you back £10, and in Wholefoods in Chelsea, London, you can make your own customised nut butter blend in a hand-churned machine for the small price of £1.19 for 100g. Packed with protein, fibre and healthy fats, it's easy to see why nut butters appeal to the health-conscious among us. But is there really any difference between these stylish new spreads and the good old-fashioned peanut butter in the back of your cupboard? We asked the experts. On the whole, nut butters are very healthy. 'I tend to recommend them a lot to clients,' says nutritionist Jenna Hope. 'They can be a really convenient way to get more nutrients into your diet.' Nut butters are a good source of protein, 'especially for people who are following plant-based or vegan diets,' Hope adds. A 30g serving of peanut butter contains around 8g of protein, roughly the same as that in a large egg. A spoonful this big would also contain nearly three whole grams of fibre. There are many benefits to including a lot of nuts in your diet. Some research indicates that doing so can protect against cancer, Type 2 diabetes and cardiovascular disease, and they are a core part of the MIND diet, which was developed to help stave off dementia. The advantage of nut butters over whole nuts is that 'the blending done to make nut butters means that some of the digestion is done for your system before you actually eat, making those nutrients more readily available,' Hope says. That said, this also makes them more calorific, 'as your body is doing less work to break it down'. The health risks 'You need to be mindful of serving sizes when it comes to nut butters, as they contain a significant amount of fat, even though it's healthy fat for the most part,' she adds. 'Moderation is key. If you're having a nut butter on toast or to make a sauce for a noodle dish, I'd use no more than a tablespoon, and if it's going in a curry or on top of a yogurt bowl with lots of other toppings, then a teaspoon is ample.' On that note: not all nut butters are made equal. Some nut butters come with added oils, like palm oil, 'which is high in unhealthy saturated fats,' Hope explains. Others can be heavily salted, with salty foods contributing to high blood pressure. For this reason, 'try to find a nut butter that is a 100 per cent nut, or that only has a small amount of added salt, which I would count as less than 0.08 per cent on the ingredients' list,' Hope advises. Sugary or other flavoured nut butters are best avoided, as they will likely be high in sugar – 'even where they've used agave syrup or coconut sugar, which both sound healthier but aren't necessarily' – and contain added flavourings. The health benefits of different nut butters per tablespoon Peanut Almond Cashew Hazelnut Walnut Macadamia Pistachio Pecan Peanut Best for protein 91 calories, 7g fat, 4g protein, 1.3g fibre When it comes to protein, peanut butter comes out top, making it 'especially good for people who don't eat meat,' says Hope. It also contains vitamin E, 'which is great for your skin health', as well as a good amount of folate and copper, which help with the production of red blood cells. Though peanut butter is high in fat, 'most of them in an peanut butter free from added oils will be monounsaturated or heart-healthy fats,' Hope says. 'Just be aware of how much you're adding to your meals.' Almond Best for fibre 87 calories, 7.8g fat, 3.1g protein, 1.6g fibre Almond butter has the most fibre of any nut butter, and also has fewer calories, making it a good option for people looking to eat well while restricting their calorie intake. It is also a good source of protein, though it contains marginally less of it than peanut butter, and it's packed with magnesium and calcium. It is more costly than peanut butter, however, and Hope would recommend having whole almonds rather than almond butter, as these contain even more fibre to 'nourish your gut bacteria'.
Daily Mirror
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One 10p food could help lower cholesterol and reduce risk of heart disease
Spirulina, an algae believed to be one of the oldest life forms on earth, is brimming with a number of health benefits linked to lowering cholesterol One food item, brimming with protein, has been associated with lowering cholesterol and reducing the risk of heart disease. Spirulina, an algae believed to be one of the oldest life forms on earth, is thought to have been used by the Aztecs as a stamina enhancer. Usually consumed as a powder mixed into water or in tablet form, it's a comprehensive source of nutrients - offering protein levels similar to eggs. Supplements can be purchased for just 10p per tablet at Holland and Barrett, or in powder form from retailers such as Grape Tree. Spirulina is so packed with nutrients that NASA is exploring its use as sustenance for extended space missions. Easy to incorporate into your diet, spirulina is gaining popularity as a supplement due to its alleged health benefits. Spirulina health benefits Spirulina is incredibly nutritious, packed with high levels of protein, vitamins B1, B2, B3, copper and iron. It also provides generous amounts of magnesium, potassium, manganese and small quantities of almost every other nutrient needed by the body, reports Surrey Live. The key benefits of incorporating spirulina include: Antioxidant and anti-inflammatory properties: Spirulina, a type of algae, is packed with antioxidants that can protect against oxidative damage. Its active component, phycocyanin, battles free radicals and inhibits the production of inflammatory signalling molecules, offering impressive antioxidant and anti-inflammatory effects. This could help lower your risk of chronic conditions like heart disease and certain cancers. Lower bad cholesterol and triglyceride levels: Research suggests spirulina can lower triglycerides and bad cholesterol, while simultaneously boosting good cholesterol, potentially reducing the risk of heart disease. Reduce blood pressure: High doses of spirulina may reduce blood pressure, a major risk factor for many diseases, including heart attacks, strokes, and chronic kidney disease. May have anti-cancer properties: Limited animal trials suggest spirulina might have anti-cancer properties, helping to reduce cancer occurrence and tumour size in various cancers. However, before adding spirulina to your diet, it's important to consult a health professional. The algae can interact with some medications, so do your research. Always chat to your doctor first before making any significant lifestyle or diet changes. May alleviate hay fever: As summer approaches, many people suffer from hay fever. According to health experts at Good Food, spirulina may help ease the inflammation that comes with allergic rhinitis. One study has shown a significant improvement in symptoms like sneezing, nasal congestion and itching.
The Guardian
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'Current research points to inflammation, oxidative stress, and acetaldehyde buildup as the key drivers of hangovers, not fluid or electrolyte loss.' Nor are they a cure for post-MDMA or ecstasy comedowns, Aitken said. These are thought to be driven by a temporary dip in serotonin, poor sleep, dehydration, and general physical and mental exhaustion. 'You can't simply restore a complex neurochemical system with a supplement and expect to feel normal again,' he said. Interestingly, a small 2022 study from Imperial College London found no mood decline following MDMA-assisted therapy in clinical settings. 'The authors suggested that the typical comedown might be more about context and expectation than the drug itself,' said Aitken. Some ingredients in rave recovery packs, may offer a small lift – hydration, sugar, perhaps some caffeine or other energy boosters, but they are not cures. 'The best you can do to support recovery would be sleep, hydration, food and time,' said Aitken. 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