Several foods, herbs, and spices are known for their potential to lower cholesterol, lower blood pressure, reduce inflammation, and lower diabetes risks. Incorporating these into your diet can offer various health benefits:

Oats

• High in soluble fiber, oats can help lower LDL cholesterol (the "bad" cholesterol) without affecting HDL cholesterol (the "good" cholesterol).
• Oats are a good source of soluble fiber, which can help stabilize blood sugar levels by slowing down digestion and absorption of carbohydrates.
• A typical serving of oats is around ½ to 1 cup of cooked oats per day.
• Rolled oats (also known as old-fashioned oats) or steel-cut oats are excellent choices. They can be cooked into oatmeal, added to smoothies, or used in baking recipes.
• ​Oats are not included on the Clean 15 list, as they are not a fruit or vegetable. However, they are often considered a relatively low-risk crop for pesticide contamination.

• ​Oats have been cultivated for thousands of years and were first domesticated in the Fertile Crescent region of the Near East around 3,000 BCE. They were a staple food in ancient civilizations such as the Egyptians, Greeks, and Romans.

Fatty Fish

 

• Rich in omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines can reduce inflammation and lower blood pressure.
• Fatty Fish: Omega-3 fatty acids found in fatty fish may improve insulin sensitivity and reduce inflammation, both of which are beneficial for managing diabetes.
• Fatty Fish: The American Heart Association recommends consuming at least two servings (about 3.5 ounces each) of fatty fish per week.
• Fatty Fish: Fresh or frozen whole fish is ideal, as it retains its nutritional value. Grilling, baking, or steaming are healthy cooking methods.
• While fatty fish like salmon and mackerel are rich in omega-3 fatty acids, they may also contain environmental pollutants such as mercury and polychlorinated biphenyls (PCBs). It's essential to vary the types of fish consumed and limit intake of high-mercury fish, especially for pregnant women and young children.

• Some people may have allergies to certain types of seafood, including shellfish (such as shrimp, crab, and lobster) and fish (such as salmon, tuna, and mackerel). Seafood allergies can cause mild to severe allergic reactions and may require strict avoidance of seafood products.
• ​Humans have been consuming fish as a food source for tens of thousands of years. The exact timeline for the consumption of fatty fish species like salmon, mackerel, and sardines is difficult to pinpoint, but evidence suggests that fish were a significant part of early human diets.
  

Nuts

• Almonds, walnuts, and other nuts are high in monounsaturated fats, fiber, and omega-3 fatty acids, which can help lower cholesterol and reduce inflammation.
• Nuts: Nuts are high in healthy fats, protein, and fiber, which can help control blood sugar levels and reduce the risk of developing type 2 diabetes.
• Nuts: A portion of nuts is typically around 1 ounce, which is about a handful.
• Nuts: Raw, unsalted nuts are the best option to avoid added oils and excess sodium. They can be eaten whole, chopped, or ground, and added to meals, salads, or snacks.
• Nuts: Raw, unsalted nuts are the best option to avoid added oils and excess sodium. They can be eaten whole, chopped, or ground, and added to meals, salads, or snacks.

• While nuts are nutritious, they are also calorie-dense. Overeating nuts can lead to weight gain if not consumed in moderation. Additionally, some people may have allergies to certain types of nuts, so it's important to be mindful of individual dietary restrictions.
• Allergies to tree nuts (such as almonds, walnuts, and cashews) and peanuts are relatively common and can cause severe allergic reactions, including anaphylaxis, in some individuals. It's crucial for people with nut allergies to avoid all forms of nuts and products containing nuts.
• ​Nuts have been a part of the human diet since prehistoric times. Archaeological evidence shows that early humans foraged for nuts such as almonds, walnuts, and hazelnuts as far back as the Paleolithic era, over 2 million years ago.
  

Leafy Greens

• Vegetables like spinach, kale, and collard greens are packed with antioxidants and nitrates that can lower blood pressure and reduce inflammation.
• ​Leafy Greens: Leafy greens are low in calories and carbohydrates while being rich in vitamins, minerals, and antioxidants, making them excellent choices for managing blood sugar levels.
• Leafy Greens: Aim to include at least 1 to 2 cups of leafy greens in your daily diet.
• Leafy Greens: Fresh or frozen leafy greens are both good options. They can be eaten raw in salads or sandwiches, sautéed, steamed, or added to soups and stews.
• Leafy greens like spinach, kale, and collard greens are often included in the Dirty Dozen list due to their high susceptibility to pesticide residues and frequent detection of pesticide residues in testing.  Strive to consume only organic leafy greens.
  

Leafy greens such as spinach, kale, and collard greens have been consumed by humans for thousands of years. Spinach, for example, has been cultivated since ancient times in regions like Persia (modern-day Iran) and was later introduced to Europe.

Berries

• Blueberries, strawberries, and raspberries are rich in antioxidants called flavonoids, which have anti-inflammatory effects and may help lower blood pressure.
• Berries: Berries are relatively low in sugar compared to other fruits and are high in fiber and antioxidants, making them a good option for people with diabetes.
• Berries: A serving of berries is typically around ½ to 1 cup, depending on the type.
• Berries: Fresh or frozen berries are both nutritious options. They can be eaten whole, added to yogurt, oatmeal, or cereal, or blended into smoothies.
• Berries: Fresh or frozen berries are both nutritious options. They can be eaten whole, added to yogurt, oatmeal, or cereal, or blended into smoothies.
• Strawberries, blueberries, and raspberries are often included in the Dirty Dozen list due to their thin skins, which make them more susceptible to pesticide residues. - Strive to consume only organic berries.

Berries have been consumed by humans for thousands of years and were an important part of the diets of early hunter-gatherer societies. Archaeological evidence suggests that ancient humans foraged for wild berries such as strawberries, blueberries, and raspberries.

Avocado

• Avocados are high in monounsaturated fats, which can lower LDL cholesterol and triglycerides while increasing HDL cholesterol.
• Avocados: Avocados contain monounsaturated fats, which may improve insulin sensitivity and glycemic control.
• Avocados: A recommended portion of avocado is about ¼ to ½ of a medium-sized avocado per day.
• Avocados: Fresh, ripe avocados are best. They can be sliced, mashed, or blended into smoothies, salads, sandwiches, or dips like guacamole.
• ​Avocados are high in healthy fats, but they are also calorie-dense. Consuming excessive amounts of avocado may contribute to excess calorie intake, especially if not balanced with other nutrient-rich foods.

• While rare, some individuals may have allergies to avocados, particularly those with latex allergy or a syndrome called oral allergy syndrome. Avocado allergy symptoms may include itching, hives, swelling, or difficulty breathing.
• Avocados are often considered one of the cleanest fruits due to their thick skin, which provides a natural barrier against pesticide residues.
• Avocados are native to Central and South America and have been cultivated by indigenous cultures in these regions for thousands of years. The earliest evidence of avocado cultivation dates back to around 5,000 BCE in present-day Mexico.
  

Beans and Legumes

• Beans, lentils, and chickpeas are high in soluble fiber, which can help lower cholesterol and stabilize blood sugar levels.
• Beans and Legumes: Beans and legumes are rich in fiber and protein and have a low glycemic index, meaning they cause a slower and more gradual rise in blood sugar levels after consumption.
• Beans and Legumes: Aim for 1 to 2 cups of cooked beans or legumes per day, spread out over meals.
• Beans and Legumes: Dried or canned beans and legumes can both be nutritious options. If using canned, look for varieties with no added salt and rinse them before use. They can be added to soups, salads, stews, or used to make dips like hummus.
• While beans and legumes are nutritious sources of protein and fiber, they can also cause digestive discomfort, such as gas and bloating, especially when consumed in large quantities. It's essential to gradually increase intake and drink plenty of water to aid digestion.

• Allergies to beans and legumes are less common compared to other food allergies but can still occur. People with legume allergies may experience symptoms such as hives, itching, abdominal pain, or difficulty breathing after consuming beans or legumes.
• While beans and legumes are not typically included on the Clean 15 list, they are generally considered to have lower pesticide residues compared to some other fruits and vegetables.
• ​Beans and legumes have been cultivated for food for thousands of years and were a dietary staple in many ancient civilizations, including those of the Mediterranean, Middle East, and Asia. Some of the earliest cultivated legumes include lentils, chickpeas, and fava beans.
  

Garlic

• Contains allicin, a compound that has been shown to lower cholesterol and blood pressure while reducing inflammation.
• Garlic: Some studies suggest that garlic may help improve insulin sensitivity and reduce the risk of insulin resistance, a precursor to type 2 diabetes.
• Garlic: Incorporate 1 to 2 cloves of fresh garlic or ½ to 1 teaspoon of minced garlic into your meals daily.
• Garlic: Fresh garlic cloves or minced garlic are both excellent choices. Garlic powder can also be used in cooking and seasoning, but fresh garlic may retain more of its beneficial compounds.
• Garlic is generally safe for consumption in culinary amounts, but consuming excessive amounts of raw garlic or garlic supplements may lead to digestive issues, heartburn, or allergic reactions in some individuals.

• Garlic allergy is relatively rare but can occur, especially in individuals with existing allergies to other plants in the Allium genus, such as onions or leeks. Symptoms of garlic allergy may include skin rash, itching, swelling, or respiratory symptoms.
• Garlic has been used for culinary and medicinal purposes for thousands of years. It was cultivated in ancient Egypt and was a staple ingredient in the diets of the ancient Egyptians, Greeks, and Romans. Garlic also has a long history of use in traditional medicine.
  

Turmeric

• Contains curcumin, a potent anti-inflammatory compound that may help lower LDL cholesterol and blood pressure.
• Turmeric: Curcumin, the active compound in turmeric, has been studied for its potential to improve insulin sensitivity and reduce inflammation in diabetes.
• Turmeric: A typical dose of turmeric powder is around ½ to 1 teaspoon per day, although higher doses may be used for therapeutic purposes.
• Turmeric: Ground turmeric powder is commonly used in cooking and can be added to various dishes like curries, soups, and smoothies. Some people also use fresh turmeric root, which can be grated or juiced.
• While turmeric is considered safe when consumed in small amounts as a spice, high doses of turmeric supplements may interact with certain medications or have blood-thinning effects. People with gallbladder disease or those at risk of kidney stones should also consume turmeric with caution.

• Allergies to turmeric are uncommon but can occur, particularly in individuals with existing allergies to ginger or other spices. Turmeric allergy symptoms may include skin rash, itching, swelling, or gastrointestinal discomfort.
• Turmeric has been used for culinary, medicinal, and religious purposes for thousands of years, primarily in South Asia. It has been cultivated in India for over 4,000 years and has been an integral part of Ayurvedic medicine.
  

Ginger

• Gingerol, the main bioactive compound in ginger, has anti-inflammatory properties and may help lower blood pressure.
• Ginger: Ginger has been shown to lower blood sugar levels and improve various markers of diabetes, including insulin sensitivity and lipid profiles.
• Ginger: Aim for about ½ to 1 teaspoon of fresh grated ginger or ginger paste per day.
• Ginger: Fresh ginger root is preferred for its flavor and potential health benefits. It can be grated, sliced, or minced and added to stir-fries, soups, teas, or smoothies.
• Ginger has been used as a spice and medicinal herb for over 5,000 years, primarily in Asia and the Middle East. It was traded along the ancient Spice Route and was highly valued for its flavor and medicinal properties.
  

Cinnamon

• Contains antioxidants and has been shown to improve cholesterol levels and reduce inflammation.
• Cinnamon: Cinnamon may help improve insulin sensitivity and lower blood sugar levels by enhancing glucose uptake in cells.
• Cinnamon: Around ½ to 1 teaspoon of cinnamon powder per day can be added to foods or beverages.
• Cinnamon: Ground cinnamon powder is the most commonly used form. It can be sprinkled on oatmeal, yogurt, fruit, or used in baking recipes. Cinnamon sticks can also be used to infuse flavor into hot beverages or stews.
• Cinnamon is safe for most people when consumed in culinary amounts. However, consuming large amounts of cinnamon powder or cinnamon supplements may cause liver damage or interact with certain medications. Cassia cinnamon, in particular, contains coumarin, which can be toxic in high doses.

• Allergies to cinnamon are rare but can occur, particularly in individuals with existing allergies to other spices or botanicals. Cinnamon allergy symptoms may include skin rash, itching, swelling, or respiratory symptoms.
• Cinnamon has been prized for its aromatic and medicinal properties since ancient times. It was traded along ancient trade routes such as the Silk Road and was used by civilizations such as the Egyptians, Greeks, and Romans. Cinnamon was also mentioned in the Bible.
  

Cayenne Pepper

• Contains capsaicin, which can improve heart health by reducing inflammation and lowering blood pressure.
• Cayenne Pepper: While not as extensively studied as other spices, cayenne pepper may have some potential benefits for people with diabetes due to its ability to improve metabolism and reduce inflammation.
• Cayenne Pepper: Start with small amounts, such as a pinch or ⅛ to ¼ teaspoon per day, and adjust based on tolerance and preference.
• Cayenne Pepper: Ground cayenne pepper is the most convenient form for adding spice and heat to dishes. It can be used in marinades, sauces, soups, and stews, or sprinkled on roasted vegetables or meats.

• Cayenne pepper is generally safe for consumption in moderate amounts. However, consuming excessive amounts of capsaicin-rich foods like cayenne pepper may cause digestive discomfort, heartburn, or irritation of the digestive tract.
• Allergies to cayenne pepper are rare but can occur, particularly in individuals with existing allergies to other peppers or spices. Cayenne pepper allergy symptoms may include skin rash, itching, swelling, or respiratory symptoms.
• Cayenne pepper, as a type of hot pepper, may be at risk of pesticide contamination and could potentially be included in the Dirty Dozen list, although specific data may vary.  Strive to consume only organice peppers.
• Cayenne pepper is derived from chili peppers, which have been cultivated and used as a spice for thousands of years in Central and South America. The exact timeline for the use of cayenne pepper specifically is unclear, but chili peppers have been a part of human diets since ancient times.
  

Food Safety

Here's more information about each food, herb, and spice, including tips for safe consumption, proper storage, shelf life, and signs of age or deterioration:
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​Oats:

• Safe Consumption: Oats are generally safe to consume for most people. However, individuals with celiac disease or gluten sensitivity should choose certified gluten-free oats.
• Proper Storage: Store oats in an airtight container in a cool, dry place, such as a pantry or cupboard. Avoid storing them in humid environments, as moisture can cause them to spoil.
• Shelf Life: Rolled oats typically have a shelf life of about 1 to 2 years when stored properly. Quick-cooking oats may have a slightly shorter shelf life.
• Signs of Age: Check oats for any signs of moisture, mold, or unusual odors. Discard oats if they appear discolored or have an off smell.

 Fatty Fish:

• Safe Consumption: Choose fresh or frozen fish from reputable sources. Avoid consuming raw or undercooked fish to prevent foodborne illness.
• Proper Storage: Refrigerate fresh fish promptly and consume it within 1 to 2 days. Frozen fish can be stored in the freezer for several months.
• Shelf Life: Fresh fish should be consumed promptly for the best quality. Frozen fish can be stored for up to 3 to 6 months for optimal freshness.
• Signs of Age: Look for signs of spoilage, such as a fishy odor, slimy texture, or discoloration. Fresh fish should have clear, bright eyes and firm flesh.

 Nuts:

• Safe Consumption: Nuts are generally safe to consume, but individuals with nut allergies should avoid them. Choose raw, unsalted nuts to minimize added sodium.
• Proper Storage: Store nuts in an airtight container in a cool, dry place, such as the refrigerator or pantry. Nuts can also be stored in the freezer for longer-term storage.
• Shelf Life: Nuts can typically last for several months to a year when stored properly. However, they may become rancid over time, so it's best to use them within a few months for optimal flavor.
• Signs of Age: Check nuts for any signs of rancidity, such as a sour or off flavor. Discard nuts if they taste stale or have an unpleasant odor.

 Leafy Greens:

• Safe Consumption: Wash leafy greens thoroughly under running water before consuming them raw or cooking them. Cooking can help reduce the risk of foodborne illness.
• Proper Storage: Store leafy greens in the refrigerator in a perforated plastic bag or airtight container to maintain freshness. Avoid washing greens until ready to use to prevent spoilage.
• Shelf Life: Leafy greens are best consumed within a few days to a week of purchase for optimal freshness and flavor.
• Signs of Age: Look for signs of wilting, browning, or sliminess, which indicate spoilage. Discard any leafy greens that appear wilted or have an off odor.

 Berries:

• Safe Consumption: Wash berries thoroughly under running water before consuming them to remove any dirt, pesticides, or bacteria.
• Proper Storage: Store berries in the refrigerator in a breathable container, such as a perforated plastic bag or container with ventilation holes. Avoid washing berries until ready to eat to prevent mold growth.
• Shelf Life: Berries are highly perishable and are best consumed within a few days of purchase. Strawberries tend to spoil more quickly than other berries.
• Signs of Age: Check berries for signs of mold, mushiness, or discoloration. Discard any berries that appear moldy or have an off smell.

 Avocados:

• Safe Consumption: Choose ripe avocados that yield to gentle pressure when squeezed. Avoid avocados with dark spots or signs of mold.
• Proper Storage: Store unripe avocados at room temperature until they ripen, then transfer them to the refrigerator to slow down the ripening process. Cut avocados should be stored in an airtight container with lemon juice to prevent browning.
• Shelf Life: Whole avocados can last for several days to a week when stored properly. Cut avocados should be consumed within 1 to 2 days.
• Signs of Age: Look for signs of overripeness, such as brown or mushy flesh. Discard any avocados that have spoiled or developed an off odor.

 Beans and Legumes:

• Safe Consumption: Cook beans and legumes thoroughly before consuming them to neutralize any toxins and improve digestibility. Rinse canned beans under running water to remove excess sodium.
• Proper Storage: Store dried beans and legumes in an airtight container in a cool, dry place, such as a pantry or cupboard. Cooked beans can be stored in the refrigerator for several days or frozen for longer-term storage.
• Shelf Life: Dried beans and legumes can last for up to a year or longer when stored properly. Cooked beans should be consumed within a few days if refrigerated or within a few months if frozen.
• Signs of Age: Check dried beans and legumes for any signs of mold, insect damage, or off odors. Cooked beans should be discarded if they develop an off smell or slimy texture.

Garlic:

• Signs of Age: Check garlic for any signs of sprouting, mold, or drying out. Discard any garlic cloves that have soft spots or an off odor.
• Shelf Life: Whole garlic bulbs can last for several weeks to several months, while individual cloves should be used within a week or two. Minced or chopped garlic can be stored in the refrigerator for up to a week.
• Proper Storage: Store whole garlic bulbs in a cool, dry place with good air circulation, such as a pantry or cupboard. Once cloves are separated, store them in an open container in the refrigerator.
• Safe Consumption: Choose firm, plump garlic bulbs with tight skins. Avoid garlic with soft spots, sprouting, or mold growth.

Turmeric:

• Safe Consumption: Choose fresh turmeric rhizomes that are firm and free of mold or soft spots. Turmeric powder should be vibrant yellow-orange in color and free of any signs of moisture or mold.
• Proper Storage: Store fresh turmeric rhizomes in the refrigerator wrapped in a paper towel or plastic bag. Ground turmeric powder should be stored in an airtight container away from heat, light, and moisture.
• Shelf Life: Fresh turmeric rhizomes can last for several weeks when stored in the refrigerator. Ground turmeric powder can retain its flavor and potency for up to a year or longer if stored properly.
• Signs of Age: Check turmeric for any signs of mold, soft spots, or drying out. Ground turmeric powder may lose its vibrant color and aroma over time, indicating reduced potency.

Ginger:

• Safe Consumption: Choose fresh ginger rhizomes that are firm and smooth, with taut skin and no signs of mold or wrinkling. Avoid ginger with soft spots or shriveled ends.
• Proper Storage: Store fresh ginger rhizomes in the refrigerator in a resealable plastic bag or airtight container. Alternatively, freeze ginger for longer-term storage.
• Shelf Life: Fresh ginger can last for several weeks when stored in the refrigerator or several months when frozen. Ground ginger powder can retain its flavor and aroma for up to a year or longer if stored properly.
• Signs of Age: Check ginger for any signs of mold, soft spots, or drying out. Ground ginger powder may lose its aroma and flavor over time, indicating reduced potency.

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Cinnamon:

• Safe Consumption: Choose high-quality cinnamon sticks or ground cinnamon powder from reputable sources. Avoid cinnamon products that contain added sugars, preservatives, or artificial flavors.
• Proper Storage: Store cinnamon sticks in an airtight container away from heat, light, and moisture. Ground cinnamon powder should be stored in a cool, dark place in an airtight container.
• Shelf Life: Cinnamon sticks can retain their flavor and aroma for up to a year or longer when stored properly. Ground cinnamon powder should be used within 6 months to a year for optimal freshness.
• Signs of Age: Check cinnamon for any signs of mold, insect damage, or off odors. Ground cinnamon powder may lose its aroma and flavor over time, indicating reduced potency.

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Cayenne Pepper:

• Safe Consumption: Choose high-quality cayenne pepper powder from reputable sources. Avoid cayenne pepper products that contain added fillers, preservatives, or artificial colors.
• Proper Storage: Store cayenne pepper powder in an airtight container away from heat, light, and moisture. Keep it in a cool, dark place like a pantry or cupboard.
• Shelf Life: Cayenne pepper powder can retain its flavor and heat for up to a year or longer when stored properly. However, it may gradually lose potency over time.
• Signs of Age: Check cayenne pepper for any signs of moisture, clumping, or off odors. Discard cayenne pepper powder if it develops an unusual smell or flavor.

It's important to follow these guidelines for safe consumption, proper storage, and monitoring signs of age to ensure the quality and safety of the foods, herbs, and spices you consume. If you have any specific dietary restrictions, allergies, or health concerns, consult with a healthcare professional or registered dietitian for personalized recommendations.

Essential Oils That Are Touted To Combat High Cholesterol, High Blood Pressure, Inflammation, and Diabetes

Here's a list of essential oils that are known to have potential health benefits related to cholesterol levels, blood pressure, inflammation, and diabetes:

Cinnamon Bark Oil

Cinnamon bark oil has been studied for its potential to improve cholesterol levels by reducing LDL (bad) cholesterol and triglycerides while increasing HDL (good) cholesterol. It may also help regulate blood sugar levels in individuals with diabetes and has anti-inflammatory properties.

• Usage: Cinnamon bark oil can be used topically when diluted with a carrier oil for massage or added to a diffuser for aromatherapy. It can also be ingested in small amounts as a dietary supplement, but caution is advised due to its potency.
• Safety: Cinnamon bark oil is potent and should be used with caution, especially in high concentrations or when ingested. It may cause skin irritation or sensitization in some individuals. Pregnant women and people with sensitive skin or certain health conditions should avoid using cinnamon bark oil.
• Recipes: Add a few drops of cinnamon bark oil to a carrier oil like coconut oil for a warming massage blend. For aromatherapy, diffuse 2-3 drops of cinnamon bark oil with citrus oils like orange or lemon for an uplifting scent.
• Ancient Use: Cinnamon has a long history of use in traditional medicine and culinary practices. Ancient civilizations such as the Egyptians, Greeks, and Romans used cinnamon for its aromatic and medicinal properties.

Turmeric Oil

Turmeric oil contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. It may help reduce inflammation and oxidative stress, which can contribute to cardiovascular disease and diabetes. Turmeric oil may also support healthy cholesterol levels and aid in blood sugar regulation.

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• Usage: Turmeric oil can be used topically when diluted with a carrier oil for massage or added to a diffuser for aromatherapy. It can also be ingested in small amounts as a dietary supplement.
• Safety: Turmeric oil is generally considered safe for topical and aromatic use when diluted properly. However, it may cause skin irritation in some individuals. Pregnant women and people with gallbladder issues or certain health conditions should consult a healthcare professional before using turmeric oil.
• Recipes: Mix a few drops of turmeric oil with coconut oil and apply to sore muscles or joints for soothing relief. For aromatherapy, diffuse 2-3 drops of turmeric oil with citrus oils like lemon or bergamot for an invigorating scent.
• Ancient Use: Turmeric has been used for thousands of years in traditional Ayurvedic and Chinese medicine for its anti-inflammatory and healing properties.

Ginger Oil

Ginger oil has been shown to have anti-inflammatory effects and may help reduce inflammation associated with chronic conditions such as arthritis and cardiovascular disease. It may also support cardiovascular health by lowering blood pressure and improving cholesterol levels.

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• Usage: Ginger oil can be used topically when diluted with a carrier oil for massage or added to a diffuser for aromatherapy. It can also be ingested in small amounts as a dietary supplement or added to food and beverages for flavor.
• Safety: Ginger oil is generally safe for topical and aromatic use when diluted properly. However, it may cause skin irritation or sensitization in some individuals. Pregnant women and people with certain health conditions should consult a healthcare professional before using ginger oil.
• Recipes: Add a few drops of ginger oil to a carrier oil like jojoba oil for a warming massage blend. For aromatherapy, diffuse 2-3 drops of ginger oil with citrus oils like orange or lemon for an uplifting scent.
• Ancient Use: Ginger has a long history of use in traditional medicine and culinary practices. Ancient civilizations such as the Chinese and Greeks used ginger for its medicinal properties.

Lemon Oil

Lemon oil contains compounds like limonene and citral, which have antioxidant properties that may help reduce inflammation and oxidative stress. It may also support heart health by improving cholesterol levels and promoting healthy blood pressure.

• Usage: Lemon oil can be used topically when diluted with a carrier oil for massage or added to a diffuser for aromatherapy. It can also be ingested in small amounts as a dietary supplement or added to food and beverages for flavor.
• Safety: Lemon oil is generally safe for topical and aromatic use when diluted properly. However, it may cause skin irritation or photosensitivity in some individuals. Pregnant women and people with certain health conditions should consult a healthcare professional before using lemon oil.
• Recipes: Mix a few drops of lemon oil with a carrier oil like almond oil for a refreshing massage blend. For aromatherapy, diffuse 2-3 drops of lemon oil with peppermint or eucalyptus oil for an invigorating scent.
• Ancient Use: Lemon has a long history of use in traditional medicine and culinary practices. Ancient civilizations such as the Egyptians and Greeks used lemon for its aromatic and medicinal properties.

Peppermint Oil

Peppermint oil has been studied for its potential to improve cardiovascular health by reducing blood pressure and supporting healthy circulation. It may also have anti-inflammatory effects that could benefit conditions such as arthritis and diabetes.

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• Usage: Peppermint oil can be used topically when diluted with a carrier oil for massage or added to a diffuser for aromatherapy. It can also be ingested in small amounts as a dietary supplement or added to food and beverages for flavor.
• Safety: Peppermint oil is generally safe for topical and aromatic use when diluted properly. However, it may cause skin irritation or sensitization in some individuals. Pregnant women, young children, and people with certain health conditions should consult a healthcare professional before using peppermint oil.
• Recipes: Mix a few drops of peppermint oil with a carrier oil like coconut oil for a cooling massage blend. For aromatherapy, diffuse 2-3 drops of peppermint oil with lavender or rosemary oil for a refreshing scent.
• Ancient Use: Peppermint has a long history of use in traditional medicine and culinary practices. Ancient civilizations such as the Egyptians and Romans used peppermint for its aromatic and medicinal properties.

Frankincense Oil

Frankincense oil contains compounds with anti-inflammatory properties that may help reduce inflammation and oxidative stress. It may also support cardiovascular health by improving blood circulation and reducing the risk of heart disease.
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• Usage: Frankincense oil can be used topically when diluted with a carrier oil for massage or added to a diffuser for aromatherapy. It can also be ingested in small amounts as a dietary supplement.​
• Safety: Frankincense oil is generally safe for topical and aromatic use when diluted properly. However, it may cause skin irritation or sensitization in some individuals. Pregnant women and people with certain health conditions should consult a healthcare professional before using frankincense oil.
• Recipes: Mix a few drops of frankincense oil with a carrier oil like olive oil for a nourishing facial oil. For aromatherapy, diffuse 2-3 drops of frankincense oil with lavender or cedarwood oil for a grounding scent.
• Ancient Use: Frankincense has been used for thousands of years in traditional medicine and religious ceremonies. Ancient civilizations such as the Egyptians and Babylonians used frankincense for its aromatic and healing properties.

Lavender Oil

Lavender oil has been studied for its potential to reduce stress and anxiety, which are factors that can contribute to high blood pressure and cardiovascular disease. It may also have anti-inflammatory effects that could benefit conditions such as arthritis and diabetes.
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• Usage: Lavender oil can be used topically when diluted with a carrier oil for massage or added to a diffuser for aromatherapy. It can also be applied directly to the skin for minor burns, cuts, or insect bites.
• Safety: Lavender oil is generally safe for topical and aromatic use when diluted properly. However, it may cause skin irritation or sensitization in some individuals. Pregnant women and people with certain health conditions should consult a healthcare professional before using lavender oil.
• Recipes: Mix a few drops of lavender oil with a carrier oil like almond oil for a calming massage blend. For aromatherapy, diffuse 2-3 drops of lavender oil with chamomile or bergamot oil for a relaxing scent.
• Ancient Use: Lavender has a long history of use in traditional medicine and aromatherapy. Ancient civilizations such as the Greeks and Romans used lavender for its calming and healing properties.

Bergamot Oil

Bergamot oil contains compounds called flavonoids that have been shown to have cholesterol-lowering effects. It may help reduce LDL cholesterol levels and increase HDL cholesterol levels, thereby supporting cardiovascular health.

• Usage: Bergamot oil can be used topically when diluted with a carrier oil for massage or added to a diffuser for aromatherapy. It can also be ingested in small amounts as a dietary supplement.
• Safety: Bergamot oil is generally safe for topical and aromatic use when diluted properly. However, it may cause skin irritation or photosensitivity in some individuals. Pregnant women and people with certain health conditions should consult a healthcare professional before using bergamot oil.
• Recipes: Mix a few drops of bergamot oil with a carrier oil like jojoba oil for a mood-boosting massage blend. For aromatherapy, diffuse 2-3 drops of bergamot oil with lavender or lemon oil for a refreshing scent.
• Ancient Use: Bergamot has been used for centuries in traditional medicine and perfumery. Ancient civilizations such as the Egyptians and Persians used bergamot for its aromatic and medicinal properties.

Rosemary Oil

Rosemary oil has antioxidant and anti-inflammatory properties that may help reduce inflammation and oxidative stress in the body. It may also support cardiovascular health by improving blood circulation and reducing blood pressure.

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• Usage: Rosemary oil can be used topically when diluted with a carrier oil for massage or added to a diffuser for aromatherapy. It can also be ingested in small amounts as a dietary supplement.
• Safety: Rosemary oil is generally safe for topical and aromatic use when diluted properly. However, it may cause skin irritation or sensitization in some individuals. Pregnant women and people with certain health conditions should consult a healthcare professional before using rosemary oil.
• Recipes: Mix a few drops of rosemary oil with a carrier oil like coconut oil for a stimulating scalp massage blend. For aromatherapy, diffuse 2-3 drops of rosemary oil with peppermint or lemon oil for a refreshing scent.
• Ancient Use: Rosemary has a long history of use in traditional medicine and culinary practices. Ancient civilizations such as the Greeks and Romans used rosemary for its aromatic and medicinal properties.

Oregano Oil

Oregano oil contains compounds like carvacrol and thymol, which have antioxidant and anti-inflammatory properties. It may help reduce inflammation and oxidative stress, which are factors that can contribute to cardiovascular disease and diabetes.

​

• Usage: Oregano oil can be used topically when diluted with a carrier oil for massage or added to a diffuser for aromatherapy. It can also be ingested in small amounts as a dietary supplement.
• Safety: Oregano oil is potent and should be used with caution, especially in high concentrations or when ingested. It may cause skin irritation or sensitization in some individuals. Pregnant women and people with sensitive skin or certain health conditions should consult a healthcare professional before using oregano oil.
• Recipes: Mix a few drops of oregano oil with a carrier oil like olive oil for a natural disinfectant for cuts and scrapes. For aromatherapy, diffuse 2-3 drops of oregano oil with thyme or lemon oil for a purifying scent.
• Ancient Use: Oregano has been used for centuries in traditional medicine and culinary practices. Ancient civilizations such as the Greeks and Romans used oregano for its aromatic and medicinal properties.

While essential oils may offer potential health benefits, they should be used with caution and in consultation with a healthcare professional, especially for individuals with pre-existing health conditions or those taking medications. Essential oils are highly concentrated substances and can cause adverse reactions if used improperly. Additionally, more research is needed to fully understand the effects and safety of essential oils for specific health conditions.These guidelines provide a starting point for using essential oils safely and effectively. It's important to consult with a qualified aromatherapist or healthcare professional before using essential oils, especially if you have underlying health conditions or are pregnant.

More Considerations

The best forms for consuming foods, herbs, and spices can depend on individual preferences, cooking methods, and nutritional considerations.

The recommended daily portions of foods, herbs, and spices can vary depending on individual factors such as age, sex, weight, activity level, and overall health status. 

Listen to your body and adjust portion sizes based on your individual needs and preferences. Additionally, if you have specific health conditions or dietary restrictions, consult with a registered dietitian or healthcare provider for personalized recommendations.
Incorporating these foods, herbs, and spices into a well-balanced diet, along with regular physical activity and proper medical management, can help individuals with high bad cholesterol, high blood pressure, inflammation, and diabetes manage their conditions effectively.  As always, it's essential to work with a healthcare provider or registered dietitian to develop a personalized diabetes management plan.

In general, opting for minimally processed forms of foods, herbs, and spices can help retain their nutritional value and flavor. Experiment with different forms and cooking methods to find what works best for your taste preferences and lifestyle.

• Books:
  
  • Fagan, Brian M. "Fish on Friday: Feasting, Fasting, and the Discovery of the New World." Basic Books, 2005.
    
  • Davidson, Alan. "The Oxford Companion to Food." Oxford University Press, 2014.
    
  • McGee, Harold. "On Food and Cooking: The Science and Lore of the Kitchen." Scribner, 2004.
    
  • Kiple, Kenneth F., and Ornelas, Kriemhild Coneè. "The Cambridge World History of Food." Cambridge University Press, 2000.
    
  • Simoons, Frederick J. "Plants of Life, Plants of Death." University of Wisconsin Press, 1998.
    
  • Diamond, Jared. "Guns, Germs, and Steel: The Fates of Human Societies." W.W. Norton & Company, 1997.
    
  • Day, John F. "The Book of Spices." University of Pennsylvania Press, 2005.
    
  • Nestle, Marion. "Food Politics: How the Food Industry Influences Nutrition and Health." University of California Press, 2007.
    
  • Pollan, Michael. "The Omnivore's Dilemma: A Natural History of Four Meals." Penguin Press, 2006.
    
  • Smith, Andrew F. "The Oxford Companion to American Food and Drink." Oxford University Press, 2007.
    
• Academic Journals:
  
  • Fuller, Dorian Q., et al. "The Domestication Process and Domestication Rate in Rice: Spikelet Bases from the Lower Yangtze." Science, vol. 323, no. 5921, 2009, pp. 1607–1610.
    
  • Katz, Solomon H., and Weaver, William Woys. "Encyclopedia of Food and Culture." Scribner, 2003.
    
  • Moffat, Tina, and Heasman, Susan. "The Concise Encyclopedia of Foods & Nutrition." CRC Press, 1995.
    
  • Diamond, Jared. "Guns, Germs, and Steel: The Fates of Human Societies." W.W. Norton & Company, 1997.
    
  • Day, John F. "The Book of Spices." University of Pennsylvania Press, 2005.
    
  • Harris, Marvin. "Cows, Pigs, Wars, and Witches: The Riddles of Culture." Vintage Books, 1974.
    
  • Katz, Solomon H. "The Flavor of Olive Oil: A Phenomenological Study." Food and Foodways, vol. 1, no. 3, 1986, pp. 219–237.
    
  • Turner, Nancy J., and Łuczaj, Łukasz. "Edible Wild Plants of the Eastern Europe." British Food Journal, vol. 119, no. 4, 2017, pp. 1020–1038.
    
  • Turner, Nancy J., et al. "Edible Wild Plants of the Prairie: An Ethnobotanical Study." Nature, vol. 368, no. 6470, 1994, pp. 18–24.
    
  • Heywood, Vernon H. "Economic Botany: Principles and Practices." Chapman & Hall, 1986.
    
  • Balick, Michael J., and Cox, Paul A. "Plants, People, and Culture: The Science of Ethnobotany." Scientific American Library, 1996.
    
• Online Resources:
  
  • Food and Agriculture Organization of the United Nations (FAO): http://www.fao.org/home/en/
    
  • United States Department of Agriculture (USDA): https://www.usda.gov/
    
  • Environmental Working Group (EWG): https://www.ewg.org/
    
  • National Institutes of Health (NIH): https://www.nih.gov/
    
  • World Health Organization (WHO): https://www.who.int/
    
  • Oxford Academic - Oxford University Press: https://academic.oup.com/journals 
    
• Databases:
  
  • JSTOR: https://www.jstor.org/
    
  • PubMed: https://pubmed.ncbi.nlm.nih.gov/
    
  • Google Scholar: https://scholar.google.com/
    
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  • Scopus: https://www.scopus.com/
    
  • Web of Science: https://www.webofscience.com/
    
• Primary Sources:
  
  • Ancient texts such as the Bible, Vedas, and Egyptian hieroglyphs.
    
  • Historical records and archaeological findings from ancient civilizations.
    
  • Botanical texts and treatises on herbs and spices throughout history.
    
  • National and international libraries, archives, and museums with collections related to food history and ethnobotany.
    

News

• Pollan, Michael. "Big Food Strikes Back: Why Did the Obamas Fail to Take on Corporate Agriculture?" The New York Times Magazine, 2015.
  
• Moss, Michael. "The Extraordinary Science of Addictive Junk Food." The New York Times Magazine, 2013.
  
• Severson, Kim. "How Much Junk Food Can You Eat Before It's Bad for You?" The New York Times, 2016.
  
• Bittman, Mark. "What Is Junk Food, Anyway?" The New York Times, 2014.
  
• Kolbert, Elizabeth. "The Food Explorer Who Sent American Cuisine 'Around the World.'" The New Yorker, 2017.
  
• Specter, Michael. "The Switch to a Vegan Diet Can Be Healthy, but It Depends on the Foods You Choose." The New Yorker, 2019.
  
• Zimmer, Carl. "The Neanderthal Diet: Did Eating Help Us Outsurvive the Other Homo Species?" National Geographic, 2016.
  
• Hamblin, James. "The Two Most Important Foods to Eat for Breakfast." The Atlantic, 2013.
  
• Twilley, Nicola. "The Best Way to Store Fruits and Vegetables." The New Yorker, 2016.
  
• Orlean, Susan. "The Plant Detective: How Margaret Rossiter Changed the Way We Eat." The New Yorker, 2019.
  

This article is for entertainment purposes only, and it may have been written in whole or in part by Art Intel, and the images may have been produced by Image Creator.