13 Cholesterol-Lowering Foods to Add to Your Diet

Heart disease is the world’s leading cause of death.

Having high cholesterol levels — especially “bad” LDL — is linked to an increased risk of heart disease (1).

Low “good” HDL cholesterol and high triglycerides are also linked to increased risk (2).

Your diet has a powerful effect on your cholesterol and other risk factors.

Here are 13 foods that can lower cholesterol and improve other risk factors for heart disease.

1. Legumes

Legumes, also known as pulses, are a group of plant foods that includes beans, peas and lentils.

Legumes contain a lot of fiber, minerals and protein. Replacing some refined grains and processed meats in your diet with legumes can lower your risk of heart disease.

A review of 26 randomized controlled studies showed that eating a 1/2 cup (100 grams) of legumes per day is effective at lowering “bad” LDL cholesterol by an average of 6.6 mg/dl, compared to not eating legumes (3).

Other studies link pulses to weight loss — even in diets that do not restrict calories (4).

SUMMARYLegumes like beans, peas and lentils can help lower “bad” LDL levels and are a good source of plant-based protein.

2. Avocados

Avocados are an exceptionally nutrient-dense fruit.

They're a rich source of monounsaturated fats and fiber — two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol (5).

Clinical studies support the cholesterol-lowering effect of avocados.

In one study, overweight and obese adults with high LDL cholesterol who ate one avocadodaily lowered their LDL levels more than those who didn't eat avocados (6).

An analysis of 10 studies determined that substituting avocados for other fats was linked to lower total cholesterol, LDL and triglycerides (7).

SUMMARYAvocados provide monounsaturated fatty acids and fiber, two heart-healthy and cholesterol-lowering nutrients.

3. Nuts — Especially Almonds and Walnuts

Nuts are another exceptionally nutrient-dense food.

They're very high in monounsaturated fats. Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health (8).

Almonds and other nuts are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide. This, in turn, helps regulate blood pressure (8, 9).

What’s more, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in your intestines.

Calcium, magnesium and potassium, also found in nuts, may reduce blood pressure and lower your risk of heart disease.

In an analysis of 25 studies, eating 2–3 servings of nuts per day decreased “bad” LDL cholesterol by an average of 10.2 mg/dl (10).

Eating a daily serving of nuts is linked to a 28% lower risk of both fatal and nonfatal heart disease (8).

SUMMARYNuts are rich in cholesterol-lowering fats and fiber, as well as minerals linked to improved heart health.

4. Fatty Fish

Fatty fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids.

Omega-3s bolster heart health by increasing “good” HDL cholesterol and lowering inflammation and stroke risk.

In one large, 25-year study in adults, those who ate the most non-fried fish were the least likely to develop metabolic syndrome, a cluster of symptoms that includes high blood pressure and low “good” HDL levels (11).

In another large study in older adults, those who ate tuna or other baked or broiled fish at least once a week had a 27% lower risk of stroke (12).

Keep in mind that the healthiest ways to cook fish are steaming or stewing. In fact, fried fish may increase your risk of heart disease and stroke (13).

Fish is a major part of the Mediterranean diet, which has been extensively studied for its benefits on heart health (14, 15).

Some of the heart-protective benefits of fish may also come from certain peptides found in fish protein (16).

SUMMARYFatty fish offers high levels of omega-3 fatty acids and is linked to a decreased risk of heart disease and stroke.

5. Whole Grains — Especially Oats and Barley

Extensive research ties whole grains to lower heart disease risk.

In fact, a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke. Benefits were even greater when people ate more servings — up to seven — of whole grains per day (17).

Whole grains keep all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains.

While all whole grains may promote heart health, two grains are particularly noteworthy:

• Oats: Contain beta-glucan, a type of soluble fiber that helps lower cholesterol. Eating oats may lower total cholesterol by 5% and “bad” LDL cholesterol by 7% (18).
• Barley: Also rich in beta-glucans and can help lower “bad” LDL cholesterol (19).

SUMMARYWhole grains are linked to a lower risk of heart disease. Oats and barley provide beta-glucan, a soluble fiber that is very effective at lowering “bad” LDL cholesterol.

6. Fruits and Berries

Fruit is an excellent addition to a heart-healthy diet for several reasons.

Many types of fruit are rich in soluble fiber, which helps lower cholesterol levels (20).

It does this by encouraging your body to get rid of cholesterol and stopping your liver from producing this compound.

One kind of soluble fiber called pectin lowers cholesterol by up to 10%. It's found in fruits including apples, grapes, citrus fruits and strawberries (21).

Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.

Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase “good” HDL and lower “bad” LDL cholesterol (22).

SUMMARYFruit can help lower cholesterol and improve heart health. This is largely caused by its fiber and antioxidants.

7. Dark Chocolate and Cocoa

Cocoa is the main ingredient in dark chocolate.

It may seem too good to be true, but research verifies the claims that dark chocolate and cocoa can lower “bad” LDL cholesterol (23).

In one study, healthy adults drank a cocoa beverage twice a day for a month.

They experienced a reduction in “bad” LDL cholesterol of 0.17 mmol/l (6.5 mg/dl). Their blood pressure also decreased and their “good” HDL cholesterol increased (24).

Cocoa and dark chocolate also seem to protect the “bad” LDL cholesterol in your blood from oxidation, which is a key cause of heart disease (25).

However, chocolate is often high in added sugar — which negatively affects heart health.

Therefore, you should use cocoa alone or choose dark chocolate with a cocoa content of 75–85% or higher.

SUMMARYFlavonoids in dark chocolate and cocoa can help lower blood pressure and “bad” LDL cholesterol while raising “good” HDL cholesterol.

8. Garlic

Garlic has been used for centuries as an ingredient in cooking and as a medicine (26).

It contains various powerful plant compounds, including allicin, its main active compound (27).

Studies suggest that garlic lowers blood pressure in people with elevated levels and may help lower total and “bad” LDL cholesterol — although the latter effect is less strong (27, 28, 29).

Because relatively large amounts of garlic are needed to achieve this heart-protective effect, many studies utilize aged supplements — which are considered more effective than other garlic preparations (30).

SUMMARYAllicin and other plant compounds in garlic may help lower LDL cholesterol and reduce other heart disease risk factors.

9. Soy Foods

Soybeans are a type of legume that may be beneficial for heart health.

While study results have been inconsistent, recent research is positive.

An analysis of 35 studies linked soy foods to reduced “bad” LDL and total cholesterol, as well as increased “good” HDL cholesterol (31).

The effect seems strongest in people with high cholesterol.

SUMMARYThere is some evidence that soy foods can reduce heart disease risk factors, especially in people with high cholesterol.

10. Vegetables

Vegetables are a vital part of a heart-healthy diet.

They're rich in fiber and antioxidants and low in calories, which is necessary for maintaining a healthy weight.

Some vegetables are particularly high in pectin, the same cholesterol-lowering soluble fiber that occurs in apples and oranges (21).

Pectin-rich vegetables also include okra, eggplants, carrots and potatoes.

Vegetables also deliver a range of plant compounds which offer many health benefits, including protection against heart disease.

SUMMARYVegetables are high in fiber and antioxidants and low in calories, making them a heart-healthy choice.

11. Tea

Tea harbors many plant compounds that improve your heart health.

While green tea gets a lot of attention, black tea and white tea have similar properties and health effects.

Two of the primary beneficial compounds in tea are:

• Catechins: Help activate nitric oxide, which is important for healthy blood pressure. They also inhibit cholesterol synthesis and absorption and help prevent blood clots (32, 33).
• Quercetin: May improve blood vessel function and lower inflammation (34).

Though most studies associate tea with lower total and “bad” LDL cholesterol, research is mixed on its effects on “good” HDL cholesterol and blood pressure (35).

SUMMARYDrinking tea may help lower cholesterol levels and reduce your risk of heart disease.

12. Dark Leafy Greens

While all vegetables are good for your heart, dark leafy greens are particularly beneficial.

Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which are linked to a lower risk of heart disease (36).

Carotenoids act as antioxidants to get rid of harmful free radicals that can lead to hardened arteries (37).

Dark leafy greens may also help lower cholesterol levels by binding to bile acids and making your body excrete more cholesterol (38).

One study suggested that lutein lowers levels of oxidized “bad” LDL cholesterol and could help prevent cholesterol from binding to artery walls (39).

SUMMARYDark leafy greens are rich in carotenoids, including lutein, which are linked to a lower risk of heart disease and stroke.

13. Extra Virgin Olive Oil

One of the most important foods in the heart-healthy Mediterranean diet is extra virgin olive oil.

One five-year study gave older adults at risk of heart disease 4 tablespoons (60 ml) a day of extra virgin olive oil alongside a Mediterranean diet.

The olive oil group had a 30% lower risk of major heart events, such as stroke and heart attack, compared to people who followed a low-fat diet (40).

Olive oil is a rich source of monounsaturated fatty acids, the kind that may help raise “good” HDL and lower “bad” LDL cholesterol.

It is also a source of polyphenols, some of which reduce the inflammation that can drive heart disease (41).

SUMMARYOlive oil, a primary component of the Mediterranean diet, provides monounsaturated fatty acids and antioxidants that boost your heart.

The Bottom Line

High cholesterol levels are a major risk factor for heart disease.

Thankfully, you can lower this risk by incorporating certain foods into your diet.

Upping your intake of these foods will put you on the path to a balanced diet and keep your heart healthy.

7 Health Benefits of Lentils

Lately lentils have become a tasty staple in my diet. Low in calories and high in nutrition, lentils are the perfect legume to eat in the summer in salads, spreads, for crudité and crackers, and as an item on a vegetarian dinner plate.



Eat lentils and reap their health benefits including:

1. Lower Cholesterol
Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.

2. Heart Health
Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy!

3. Digestive Health
Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.

4. Stabilized Blood Sugar
Adding to the many benefits of fiber, soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.

5. Good Protein
Of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.

6. Increases Energy
Lentils increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.

7. Weight Loss
Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.

5 Unexpected Side Effects of Counting Calories

Do you feel that not counting calories is the only thing stopping you from losing weight? Don’t be too quick to make such a conclusion. Counting calories has a few side effects you may not know about.

You may even be surprised to find out most people underestimate their caloric intakes. In this study, obese subjects underestimated their caloric intake by 47 percent. Even nutrition experts can’t seem to accurately estimate how many calories they’re eating.

NEGATIVE SIDE EFFECTS OF COUNTING CALORIES

Even if you are very meticulous and can accurately estimate the calories on your plate every time, you might still experience negative side effects. Beware the side effects below before you start counting calories.

1. Counting calories can increase your stress levels.

Tracking calories at every meal can lead to stress, which in turn makes it harder to lose weight. Stress can trigger accumulation of belly fat due to high cortisol levels. Plus, it can cause binge eating. 

In one study, researchers gave participants the same amount of calories. One group was told to track their calories while the other ate normally. Results showed that the group that tracked its caloric intake had higher cortisol levels.

2. Counting calories can make you hungry.

You’re probably thinking that any kind of calorie restriction will make you hungry, but that’s not what I’m talking about here. People who count calories may feel hungrier than those who don’t, despite consuming the same amount of calories.

In this study, researchers found that participants who took drinks labeled low-calorie before meals felt hungrier than those who took drinks labeled high-calorie. However, the drinks were actually similar, only the labels were different.

3. Counting calories may lead to nutritional deficiencies.

You may ignore nutrients, if you mainly focus on calories. Most low-calorie processed foods are actually low in nutrients.

Instead of counting calories, consume low-calorie plant-based foods. These foods won’t just give you lots of nutrients, but they’ll also keep you feeling full for longer.

4. You may assume that all low-calorie foods are healthy.

As you continue to count calories, you may come to believe that all low-calorie foods are healthy. But the truth is, calories aren’t the only thing you should consider when making food choices.

Counting calories can actually make you avoid high-calorie foods that are good for your health, such as olive oil and avocados.

5. You may give up on your weight loss goals.

As I mentioned earlier, most people underestimate their caloric intake. This mistake can make people throw in the towel, because they start to blame other factors beyond their control, such as metabolism and genetics.

People who don’t count calories are more likely to lower their caloric intakes, since they know there’s a possibility they’re overeating. Those who track calories are convinced they’re maintaining a deficit, which makes them less likely to eat less food.

BEFORE YOU GIVE UP ON CALORIE COUNTING…

The goal of this article wasn’t to discourage you from counting calories. I just want you to be aware of the side effects of counting calories, so you can avoid them.

Keep in mind that counting calories will only work for you if you can accurately estimate your caloric intake. That might be harder to do than you imagine.

7 Common Myths About the Flu

The flu is not something anyone should take lightly. And there’s a lot of misinformation surrounding the virus that might affect how people deal with it. Here are seven common myths you shouldn’t believe about the flu.

MYTH: STARVE A FEVER

Some people might still believe the old adage: “Feed a cold, starve a fever.” “The belief is that eating food may help the body generate warmth during a ‘cold’ and that avoiding food may help it cool down when overheated” — i.e., during a fever, according to Scientific American.

But medical science disagrees. Eating enough healthy food and getting ample fluids are important anytime you’re sick. Even if you don’t have an appetite, your body needs the nutrition. In fact, when you have a fever, your metabolism is running in overdrive. Thus, you must feed your body to make up for those extra calories it’s burning.

MYTH: IF I STAY OUT OF THE COLD, I WON’T GET SICK 

Yes, flu season does coincide with the colder months of the year. Lower humidity and people spending time indoors in close quarters allow the virus to spread more easily. But being chilled won’t automatically make you sick. 

You won’t necessarily come down with the flu just because you forgot to wear a hat on a cold day or went outside with wet hair — though doing so might lower your body’s defenses. Still, you must be exposed to the influenza virus to get the flu. And that might even be more likely in your warm, toasty office rather than the frigid outdoors. “The bottom line is that cold doesn’t cause illness, although weather or other factors may weaken your ability to fight off illness,” according to Healthline.

MYTH: YOU CAN’T SPREAD THE FLU IF YOU DON’T HAVE SYMPTOMS

Maybe your co-workers all have the flu, but you feel fine. That’s lucky for you, but you still could be contagious to others. In fact, “20% to 30% of people carrying the influenza virus have no symptoms,” according to Harvard Medical School.

So especially if you know you’ve been exposed to the flu, take precautions to avoid spreading it. Wash your hands often, avoid close contact with people, cover your mouth and nose if you cough or sneeze and take care of yourself. A little extra vigilance could make all the difference.

MYTH: I DON’T HAVE TO WORRY IF I’M YOUNG AND HEALTHY

If you’re young and healthy, your immune system likely has a better chance of fighting off viruses. But that’s no reason not to take flu season seriously. “In the United States alone, 36,000 people die and more than 200,000 are hospitalized each year because of the flu,” according to Harvard Medical School.

Maybe the worst that happens to you is you have to spend a couple days home sick from work. But carrying and spreading the virus could have much more serious consequences for others — including hospitalization and even death. So do your part to keep yourself and others healthy.

MYTH: THE FLU VACCINE GIVES YOU THE FLU

There are many myths about the flu shot. And one of the most prevalent ones is it can actually make you sick with the flu. That’s false.

“Injectable flu vaccines are composed of pieces of inactivated flu proteins — and it’s impossible for them to ‘cause’ flu,” Mayo Clinic says. “The nasal spray vaccine has live flu organisms weakened so they cannot multiply or cause disease.” Plus, according to Harvard Medical School, it takes one to two weeks for the vaccine to begin protecting you. So if you get sick right after your flu shot, it’s not the vaccine’s fault at all.

MYTH: A FLU SHOT IS FOOLPROOF 

Yes, the flu shot raises your defenses, but it doesn’t make you invincible against the flu. Sometimes the vaccine doesn’t work well against the influenza strains circulating. Or your immune system is compromised. Or maybe you already became infected before the vaccine could work.

“Vaccines are like seat belts: They are not perfect but they are the best protection we have against serious injury and death,” Mayo Clinic says. So even if you’ve had your shot, you still should take further steps to ensure your health.

MYTH: ANTIBIOTICS CAN SPEED YOUR RECOVERY

Some people might rush to their doctors at the first sign of flu symptoms, hoping for medicine that can speed their recovery. Unfortunately, antibiotics won’t work against viral infections like influenza. Most people with average flu symptoms just have to ride out the virus and boost their recovery with healthy nutrition and rest.

But there are times when antibiotics end up being necessary. “Some people develop a bacterial infection as a complication of the flu, so it may be a good idea to get checked out if your symptoms drag on or worsen,” according to Harvard Medical School. Always take any signs of illness seriously during flu season, and seek care as soon as possible.

7 Warning Signs that Your Diet May Fail

When most people start a new diet they ask themselves, “will this diet help me lose weight?” they don’t bother to ask a more important question, “is this diet sustainable?”

Many dieters get very excited when they start a new diet and see the number on the scale dropping. They don’t realize that most diets are easy to stick to in the initial stages but as time goes by they become unbearable.

Instead of simply relying on the number on the scale, you need to know the signs of diets that fail. Below are warning signs your diet may fail.

1. IT ASKS YOU TO ELIMINATE AN ENTIRE FOOD GROUP.

Most diets are based on the concept of eliminating foods. Others are extreme and ask dieters to eliminate entire food groups. Nowadays, most crash diets will ask you to cut carbs. This can be quite challenging, since most foods contain carbs.

Stay away from diets that ask you to cut entire food groups. A healthy diet should contain adequate amounts of carbs, protein and fats.

2. YOU’RE CONSTANTLY CRAVING THE ‘FORBIDDEN’ FOODS.

We all crave certain foods every now and then, but constantly craving certain foods can make you fall off the wagon. Most dieters tend to crave the foods they’ve been told not to eat. 

The cravings could mean you’re not getting enough nutrients or that your diet is highly restrictive.

One hundred percent adherence to a diet is not necessary for weight loss. You can occasionally eat the not-so-healthy foods and still lose weight.

3. YOUR BODY REACTS NEGATIVELY.

Don’t be surprised to see dieters stick to diets that cause their bodies harm. A healthy diet should enhance your health, not ruin it.

If you’re on a diet that’s causing symptoms like bad breath, constipation, fatigue or thinning your hair, chances are it will fail.

4. IT KEEPS YOU HUNGRY ALL THE TIME.

Hunger is one of the biggest obstacles when trying to lose weight. Some hunger is unavoidable after reducing food intake, but those on healthy diets can regulate hunger by consuming enough fiber, drinking water, eating protein and so on.

Stay away from diets that make you hungry all the time, despite your best efforts to keep hunger at bay.

5. YOU CAN’T EAT WITH YOUR FAMILY.

It’s okay to eat meals that are slightly different from what your family is eating, but it can be quite challenging to stick to diets that force you to cook your own special meals.

Unless your family eats junk food all the time, you should be able to enjoy meals together and still lose weight.

 6. YOU’VE NOT LOST ANY WEIGHT SO FAR.

It doesn’t make sense to stick to a diet that’s not working for you, simply because it worked for someone else. If a diet doesn’t help you lose weight in the first three weeks, it probably won’t work for you.

Research shows that overweight women who lose weight quickly in the initial stages end up losing more weight overall and keeping it off.

7. IT DOESN’T ENCOURAGE YOU TO EXERCISE.

Even though you can lose weight without exercise, those who combine diet with exercise tend to weigh less.

Focusing on diet alone doesn’t necessarily mean that you will fail, but you have better chances of success if you exercise regularly.

6 Habits Guaranteed to Trigger Holiday Stress

Movies and social media make it seem like holidays are a perfect season filled with fun, love, and laughter. Unfortunately, trying to keep up with this image can lead to stress.

According to the American Psychological Association, nearly half of the women in the U.S struggle with stress during the holiday season, which increases the risk of diseases. Most Canadians also report the holiday season to be the most stressful time of year. And the worst part is, most use food and alcohol to deal with the stress.

HABITS THAT TRIGGER HOLIDAY STRESS

Your holiday season can be more fun and less stressful for you if you avoid the common habits below that trigger holiday stress.

1. Overspending

Many of us end up spending more than we would like to during the holidays, and most times we spend our money on things that have a very low emotional return on investment.

Even though every expenditure feels equally important, you have to weed out the ones you’re unhappy with. Restrain from making purchases simply because everyone else is, and make a plan to manage your money during this pricey time of year. You can go further and ask family members to break from expensive holiday traditions. 

2. Striving for Perfection

Trying to create the perfect experience for the kids or the entire family can be stressful. Perfect holidays only exist in movies and novels.

Look out for signs of holiday perfection—such as making sure all gifts are handmade, prepping meals the entire day and doing too many things—in order to enjoy the holiday to the fullest.

You can overcome holiday perfection by relaxing your standards and being easy on yourself. It’s possible to have fun even when everything isn’t perfect.

3. Family Arguments

Have you ever vowed not to argue, only to find yourself in the middle of a heated family disagreement? Certain issues always seem to rear their ugly heads, despite our best efforts to avoid them.

With a little self-control, you can avoid engaging in arguments that will leave you feeling miserable. Since you can’t control what others say, plan on how to deal with disagreements when they arise.

4. Not Getting Enough Sleep

With so much to do during the holiday season, you might fail to get the recommended seven to eight hours of sleep a night. The unhealthy activities we engage in, such as drinking too much wine or high caffeine intake, also contribute to sleeplessness.

Try to maintain a regular sleeping schedule during the holidays, and avoid eating two hours before bedtime.

5. Skipping Workouts

Exercise eases stress, but most of us slack during the holidays. We spend most of the time eating unhealthy foods and sitting down, which leads to weight gain and low energy levels.

You don’t have to stick to your regular routine during this period, but stay active by engaging in simple exercises like walking and jumping rope.

6. Unpreparedness

Unpreparedness usually leads to holiday stress, because you end up overwhelmed by shopping, cooking, activities and visiting friends. Make shopping lists early enough, and assign duties to different people before the D-day.

Liquid Gold: 7 Health Benefits Of Honey That Could Heal Your Whole Body

Honey contains a treasure chest of hidden nutritional and medicinal value for centuries. The sweet golden liquid from the beehive is a popular kitchen staple loaded with antibacterial and antifungal properties that has been used since the early days of Egyptian tombs.

Honey’s scientific super powers contribute to its vastly touted health benefits for the whole body. The healthy natural sweetener offers many nutritional benefits depending on its variety. Raw honey is the unpasteurized version of commonly used honey and only differs in its filtration, which helps extend its shelf life. A tablespoon of raw honey contains 64 calories, is fat-free, cholesterol-free, and sodium-free, says the National Honey Board. Its composition is roughly 80 percent carbohydrates, 18 percent water, and two percent vitamins, minerals, and amino acids.

Typically, honey is sweet but can be cruel to infants. Spores of Clostridium botulinum bacteria — found in dirt and dust, which can contaminate honey — may lead to infant botulism and produce a toxin inside the body that can cause muscle weakness and breathing problems. The Mayo Clinic recommends waiting until after 12 months of age to give infants honey; consumption is safe for older adults and kids, since they have a mature digestive system that can handle the spores.

Consume honey responsibly and reap the numerous health benefits of this liquid gold.

1. Alleviates Allergies

Honey’s anti-inflammatory effects and ability to soothe coughs has led to the belief it can also reduce seasonal allergy symptoms. Although there are no clinical studies proving its efficacy, Dr. Matthew Brennecke, a board certified naturopathic doctor practicing at the Rocky Mountain Wellness Center in Fort Collins, Colo., told Medical Daily in an email, "A common theory is that honey acts like a natural vaccine." It contains small amounts of pollen, which if the body is exposed to small amounts of it, it can trigger an immune response that produces antibodies to the pollen. "After repeated exposure, you should build up these antibodies and the body should become accustomed to their presence so that less histamine is released, resulting in a lesser allergic response."

2. All-Natural Energy Drink

Honey is an excellent source of all-natural energy at just 17 grams of carbohydrates per tablespoon. This natural unprocessed sugar — fructose and glucose — directly enter the bloodstream and can deliver a quick boost of energy. The rise in blood sugar acts as a short-term energy source for your workout, especially in longer endurance exercises.

Brennecke said there is a con to adding honey to your workout. “If your goal in exercising is to increase muscle mass, working out on an empty stomach first thing in the morning is the way to go.  When your body is in starvation mode (upon waking in morning), and you start exercising, you release insulin-like growthfactor-1 (IGF-1), which will help you build bulk,” he said. Brennecke does warn this only works when blood sugars are low.

3. Boosts Memory

The sweet nectar is loaded in antioxidants that may help prevent cellular damage and loss within the brain. A 2011 study published in Menopause found a daily spoonful of Malaysian honey may boost postmenopausal women’s memory, which can provide an alternative therapy for the hormone-related intellectual decline. After four months of taking 20 grams of honey a day, the women were more likely to have better short-term memory than their counterparts who took hormone pills.

Honey’s ability to help the body absorb calcium, according to Brennecke, helps aid brain health. The brain needs calcium in order to process thought and make decisions. “As our populations continue to get older and older, the likelihood of dementia setting in because of poor intake of vitamins and minerals continues to get higher and higher,” he said.

4. Cough Suppressant

Honey can be the all-natural cure when it comes to pesky colds. A persistent cough that won’t go away can easily be remedied with two teaspoons of honey, according to a 2012 study published in the journal Pediatrics. Children between the ages of 1 and 5 with nighttime cough due to colds coughed less frequently when they received two teaspoons of honey 30 minutes before bed.

The golden liquid’s thick consistency helps coat the throat while the sweet taste is believed to trigger nerve endings that protect the throat from incessant coughing. Honey is believed to be as effective as the common cough suppressant ingredient dextromethorphan. It can be used in treating upper respiratory tract infections.

5. Sleep Aid

Honey can be a health aid for sleepless nights. Similar to sugar, honey can cause a rise in insulin and release serotonin — a neurotransmitter that improves mood and happiness. “The body converts serotonin into melatonin, a chemical compound that regulates the length and the quality of sleep,” Rene Ficek, registered dietitian and lead dietitian nutritionist at Seattle Sutton's Healthy Eating in Chicago, Ill., told Medical Daily in an email.

Moreover, honey also contains several amino acids, including tryptophan that is commonly associated with turkey. Honey’s steady rise in insulin, according to Brennecke, causes the tryptophan in honey to enter the brain, where it’s then converted into serotonin and then into melatonin, which is a sleep aid. This hormone is responsible for regulating sleep and wake cycles.

6. Treats Dandruff

Honey can bring temporary relief to the scalp by targeting dandruff. A 2001 study published in the European Journal of Medical Research found applying honey diluted with 10 percent warm water to problem areas and leaving it on for three hours before rinsing led to itch relief and no scaling within a week. Skin lesions healed within two weeks and patients even showed an improvement in hair loss. The patients did not relapse even after six months of use.

Thanks to honey's antibacterial and antifungal properties, it can also treat seborrheic dermatitis and dandruff, which are often caused by an overgrowth of fungus. Moreover, “honey also has anti-inflammatory properties, which address the redness and itching on the scalp,” Brennecke said.

7. Treats Wounds And Burns

Honey is a natural antibiotic that can act both internally and externally. It can be used as a conventional treatment for wounds and burns by disinfecting wounds and sores from major species of bacteria such as methicillin resistant Staphylococcus aureus (MRSA). A 2005 study published in the British Journal of Surgeryfound all but one of patients who suffered from wounds and leg ulcers showed remarkable improvement after applying a topical application of honey.

Dr. Diane Radford, a breast surgical oncologist in St. Louis, Mo., told Medical Daily in an email, Manuka honey has antibacterial properties for wound healing. “The precursor for the active antibacterial agent methylglyoxal (MGO) comes from the nectar of mānuka trees. A specialized research unit at the University of Waikato is looking into the conversion to the active product,” she said.

Honey has been utilized for its medicinal properties for over 2,000 years and continues its legacy as a multipurpose health aid.