Strawberries Lower Your Bad Cholesterol
A 2014 joint-study between Italian and Spanish universities discovered that strawberries have some powerful effects on cholesterol. A team of healthy volunteers consumed a little over a pound of strawberries every day for a month to see how it affected their cholesterol. By the end of the month, participants levels of bad cholesterol were significantly reduced.
Strawberries Keep Your Brain Young
A 2012 study at Brigham and Womens Hospital found that regularly consuming berries can help you fight off the mental decline that typically accompanies old age. The multi-decade study discovered that participants who regularly consumed berries delayed their memory decline by an average of two and a half years.
Researchers at the Human Nutrition Research Center on Aging at Tufts University recently conducted a systematic review that looked at the impact berries have on brain health. They discovered that regularly consuming berries had multiple benefits, including reduced brain inflammation and improved cognition.
Berries Good For Everyone
The study focused on young and middle-aged women. But the findings likely apply to everyone, including men.
“If you do feeding studies where they feed people a specific diet for four weeks, the biology of what happens is similar in a 60- and a 25-year-old,” Dr. Rimm says. “So I don’t expect the benefit is much different for others.”
Why just blueberries and strawberries? These berries are particularly rich in chemical compounds called anthocyanins. Research suggests that anthocyanins have several effects on the body. They lower blood pressure, and they make blood vessels more elastic.
Read Also: Is Shrimp Bad For Your Cholesterol
Theyre Rich With Anti
Inflammation is a chronic problem that can occur to anyone.
However, the antioxidant and phytochemical compounds found in strawberries play an important role in reducing inflammation.
One study found that women who ate just 16 strawberries a week had a 14% decrease in inflammatory markers when tested.
Although there are many ways to lower inflammation, very few are as easy as including strawberries in your diet.
Garlic To Lower Harmful Cholesterol In Blood
Garlic: Garlic has been used as a medicine for thousands of years. It can be eaten raw or cooked. It is also available in supplement form. Garlic may help lower blood pressure and total cholesterol levels, but only in the short term. Garlic may also affect blood clotting time, so garlic or garlic supplements should not be taken before surgery, or with blood-thinning medications such as warfarin when used as an over-the-counter cholesterol-lowering method.
Read Also: Can High Cholesterol Cause Elevated Liver Enzymes
How Much Fruit Is Needed Daily
The amount of fruit you need to eat depends on your age, sex, height, weight, and level of physical activity. For women, the amount can also depend on whether you are pregnant or breastfeeding. Find the right amount for you by getting your MyPlate Plan. For general recommendations by age, see the table below.;
How To Get Enough Berries Into Your Diet
Don’t leave the produce aisle without berries in your shopping cart.
Start the day with berries in your yogurt, cereal, oatmeal, or smoothie.
Berries are great in green salads. Also consider adding sunflower seeds, walnuts, or garbanzo beans for added protein.
Blueberry pie and strawberry shortcake don’t counttoo much fat and too much sugar. Consume berry-flavored desserts sparingly, and choose a dish of “naked” berries for dessert instead.
Why Try To Lower Harmful Blood Cholesterol Without Medication
In the event that high blood cholesterol is discovered, the question of treatment options available to reduce it begins.
Blood cholesterol can be lowered with prescription medications, which are often the recommended first line of treatment. However, many are looking for other ways to lower cholesterol without drugs; Because of the side effects of cholesterol-lowering drugs such as statins, which some see as worse than the risks of high cholesterol itself.
Ways to lower blood cholesterol without medication include several natural and home methods, and some herbs and natural drinks can help with this. However, it should be noted that severe high cholesterol should be treated with a prescribed treatment plan as soon as possible, by a specialist doctor.
Foods Rich In Unsaturated Fats
Cutting down on saturated fat;and replace some of it with unsaturated fats;is great way to lower your cholesterol. Foods which contain unsaturated fats include:;
- vegetable oils such as olive, sunflower, corn, rapeseed, nut and seed oils
- avocado, nuts and seeds
- a medium sized vegetable; such as a turnip, parsnip, sweet potato, leek, tomato or carrot
- a medium sized fruit; for example, an apple, orange or banana
- 2 small fruits; such as plums or satsumas
- a handful of berries or grapes; and other small fruits like strawberries and prunes
- a good-sized slice of a larger fruit; such as a melon, mango or pineapple
- a tablespoon of dried fruit
- a 150ml glass of fruit juice
- a bowl of salad
Fruits and vegetables can be fresh, tinned, frozen or dried. They all count. If you choose tinned, choose options in juice or water, without added sugar or salt.
Potatoes, yams, cassava and plantains are exceptions. They dont count because they count as a starchy food, like rice or pasta.
Unsweetened fruit juice and smoothies count too, but only one portion. More than one doesnt count because the loose sugar and acid in them can damage your teeth.
Strawberries Strengthen Your Vision
Perhaps the most impressive nutritional aspect of strawberries is their incredible vitamin C contenta single serving contains 144 percent of your daily value.
Vitamin C has great benefits for eye health . Vitamin C helps your vision by reducing the risk of cataracts, promoting healthy ocular blood vessels and slowing the progression of age-related macular degeneration.
Does Strawberry Lighten Skin
The high amount of vitamin C found in strawberries also helps to lighten the skin. One serving of strawberries has over 50% of your daily value of vitamin C. When used topically, this amount of vitamin C can help to reduce the appearance of dark spots while also helping to make dull skin look more fresh and radiant.
How To Lower Bad Cholesterol In Blood Naturally Without Medication
Cholesterol is a type of fat in the blood that is naturally produced by the liver and can also be obtained from some foods.
Cholesterol supports many essential body functions, such as cell membrane formation and hormone production.
However, having high levels of bad cholesterol which is low-density lipoprotein cholesterol can increase your risk of heart disease and stroke.
Physicians usually prescribe statins as a treatment, but they can cause some side effects. Is it possible to lower bad cholesterol in the blood without medication?
In this article, we explore some ways to lower bad cholesterol without medication, such as ways to lower bad cholesterol naturally through some lifestyle changes, ways to lower bad cholesterol with exercise, ways to lower blood cholesterol with herbs, and some cholesterol-lowering drinks!
- Why try to lower blood cholesterol without medication?
- Ways to lower blood cholesterol naturally
- Ways to lower blood cholesterol with exercise
- Herbal ways to lower blood cholesterol
- Drinks that lower blood cholesterol
What Do These Studies Mean
The studies had small numbers of people participating in them, so its hard to really determine how much of an impact strawberries have on cholesterol levels. Additionally, most studies required the people participating in them to follow a low-fat diet, which could also contribute to the cholesterol-lowering effects noted in these studies.
Although we cant definitely establish a link between strawberry consumption and cholesterol levels, strawberries would still be good food to consider if you are following a cholesterol-lowering diet. Not only are they low in calories and fat, but strawberries also contain fiber and phytosterols, which are healthy ingredients known to have beneficial effects on LDL cholesterol.
Best Time To Eat Strawberries
When it comes to the foods in your diet, there are often questions about the best time to eat them. There probably isnt any one right time to enjoy dried strawberries but you can get the most benefit by being strategic with your diet.;
If youre going to be exercising, consider having them before or after you workout. It may be a good idea to have them at both times for the most benefit.
Strawberries are a good source of carbohydrates which can fuel your workout, providing you with energy to push through.
After youre done exercising, enjoy the fruit to refuel your energy stores. Add a serving pre and post-workout for the most benefit.;
Strawberries are also a good choice for a breakfast food. Theyre high in nutrients and fairly low in calories but also contribute to feeling full.
Since they have a good but also a mild taste, theyre a great choice to add to oatmeal or yogurt. Strawberries are rich in fiber so theyll keep you going until lunch.
They may also help prevent unhealthy snacking between meals so start your day off right with a simple addition of strawberries to your diet.;
If you do find yourself reaching for a snack though, why not turn to dried strawberries? Who doesnt get at least a little hungry between meals.
If you find yourself reaching for chips or another snack, then consider packing dried strawberries with you to keep unhealthy cravings at bay. You can enjoy them on their own or make the berries into a smoothie to get ahead of any bad habits.
How To Use Them
Botanical definition aside, strawberries are used like other berries: on their own, as a garnish, and in desserts, appetizers, and salads. Add fresh strawberries to your next charcuterie board, or dip them in melted chocolate to make chocolate-covered strawberries. Use sliced strawberries as a topping for scoopable dishes or breakfast cakes . Better yet, make our Strawberry Sauce for a delectable condiment that can spruce up even the simplest dish. Meanwhile, in the dessert department, strawberries reign supreme. Try our Almond Custard Tart with Strawberries or Strawberry Napoleons for an aesthetically-pleasing treat. Or cool down with , complete with strawberries macerated in vodka or tequila.
Strawberries are a welcome addition to entrées, too. Our Watercress, Strawberry, and Toasted-Sesame Salad pairs peppery watercress and sweet strawberries for a delightful combo of flavors. Or try Strawberry Salsa, featuring diced red onion and fresh cilantro, for a fruity spin on the classic salsa. Wash it all down with a Strawberry Lemonade or water infused with strawberries, cucumbers, and mint. You can also freeze strawberries to be used for smoothies in place of ice. No matter how you slice it, you truly can’t go wrong with the juicy strawberry.
Strawberries Keep Your Blood Vessels Healthy
A new study conducted at the University of Colorado, Boulder discovered that taking a vitamin C supplement daily could have big benefits in preventing vascular disease.
The researchers monitored the activity levels of ET-1 in obese participants. ET-1 is a vessel-constricting protein, and overweight and obese adults have elevated activity of ET-1. This makes their vessels more likely to constrict and increases their risk of vascular disease.
Exercise has long been known as one way to reduce ET-1 activity. However, researchers found that participants who took a daily vitamin C supplement reduced their vessel constriction as much as participants who began walking for exercise.
Although the study was small and exercise is certainly still the better overall option, the results bode well for vitamin Cs ability to promote optimal blood vessel health.
Strawberries Can Lower Cholesterol Naturally
What makes strawberries a champion of cholesterol-reducing foods? Researchers believe it is due to their chemical makeup.;Recently, scientists at the University of Warwick discovered distinctive extracts from strawberries activate a protein in the body called Nrf2.;This unique protein works to lower both triglycerides and cholesterol levels.
Strawberries are also loaded with antioxidants. In particular, strawberries contain the phytochemicals anthocyanins and ellagitannins, which are responsible for their bright red color.
Interestingly, strawberries have higher values of antioxidants than many;other plant-based foods. Scientists evaluated the antioxidant capacity of different American health foods based on common serving sizes.
Strawberries ranked 3rd among all U.S. foods including spices, seasonings, fruits and vegetables; only blackberries and walnuts scored higher in total antioxidant capacity.
In addition to plant compounds, strawberries are high in vitamins and minerals.;They are an excellent source of vitamin C.;In fact, one cup of strawberries is packed with approximately 140% of the daily recommended value of vitamin C.
Strawberries also contain manganese, iodine, potassium, folate, vitamin B6, vitamin K, magnesium and copper.;And to top it off, strawberries contain the healthy omega-3 fatty acids.
Are Freeze Dried Strawberries Healthy
The good news is that the answer to this question is a resounding yes!
Freeze-drying strawberries is not only a good choice, it also makes them a satisfying treat to have. With the process of freeze-drying, the moisture is removed which makes the strawberries good for a longer period of time.
However, the good news is thatthis processdoesnt involve adding any chemicals or sugar to the berries so theyre still a good option.;
You can enjoy freeze-dried berries in the same way that you might enjoy berries dried with other methods.
The only difference is that freeze-drying tends to produce berries that are crunchy as they have more of the water content removed naturally.
This can be a good option if you enjoy crunchy treats and feel safe indulging guilt-free as well!
They Can Boost Your Immunity
When you think of foods high in vitamin C, oranges probably come to mindbut strawberries are also a great source of this antioxidant, with 100 percent of your daily requirement in just one cup of sliced berries. “Foods rich in vitamin C can help boost your immunity, especially during cold and flu season, says Sheth. However, keep in mind that research suggests that vitamin C cant prevent the common cold, but it may reduce its severity and duration.
Foods Secured With Stanols And Sterols
Stanols and sterols taken from plants increase the bodys ability to absorb fat. Companies include them in everything from margarine and granola bars to chocolate and orange juice. They are also getting supplements. Having two grams of plant stanols or sterols a day can reduce LDL cholesterol by 10%.
Strawberries Help Repair Your Body
The vitamin C in strawberries is important for growing and repairing tissue all over the body. According to the University of Maryland Medical Center, vitamin C helps heal wounds and maintain healthy bones and teeth. It also supports the production of collagen, which is needed to make cartilage, ligaments, tendons, blood vessels and skin.
Consuming vitamin C on a regular basis might have a beneficial effect in recovering from demanding exercise. A two-week study found that participants who consumed 400 mg of vitamin C daily experienced improved muscle function and decreased muscle soreness following exercise.
Add These Foods To Lower Ldl Cholesterol
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
1. Oats.;An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
2. Barley and other whole grains.;Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans.;Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.
4. Eggplant and okra.;These two low-calorie vegetables are good sources of soluble fiber.
They Encourage A Healthy Heart
Keeping your heart healthy over time involves eating a diet thats rich in fiber, antioxidants, and phytonutrients.
One study found that eating strawberries significantly reduced the risk of a heart attack.
The researchers at Harvard Medical School found that women who regularly ate strawberries had a 34% reduction in risk of having a heart attack. Thats a big difference from adding just one food to your diet regularly.
Work With Your Doctor On A Lower Cholesterol Plan
Lowering your cholesterol doesnt mean going it alone. Your primary care doctor is a helpful partner along your journey.
Your doctor can work with you to create an action plan just for you one that combines diet, exercise and other lifestyle changes to help you lower and manage your cholesterol.
For example, losing weight and quitting smoking can be big helpers for lowering cholesterol. Quitting smoking can raise your good HDL cholesterol levels, and losing weight can lower your bad LDL cholesterol levels significantly.
But these two tasks arent easy. Fortunately, your primary care doctor can be a great resource to help you get started and find practical ways to stick with it. Plus, help with quitting smoking and losing weight may already be covered if you have health insurance.
Whether you want to quit smoking, lose weight or just learn more about how your personal health would benefit from lower cholesterol levels, regular check-ins with your doctor are key. They can also perform cholesterol tests the only way to actually measure cholesterol to check your progress and help you make adjustments based on the results.