High cholesterol: Nutritionist reveals top prevention tips
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Dubbed as a “silent killer”, high cholesterol can hike your risk of heart disease and stroke without warning. While there’s a lack of warning signs linked to this condition, there’s plenty of interventions that can help keep your levels in check. And snacking on red grapes belongs on this list.
Although tucking into chocolate might sound like a better snack than grapes, the first option won’t do justice to your cholesterol.
However, the red snack can help lower your levels of “bad” cholesterol – the type that boosts your risk of severe health problems, according to the Harvard Medical School.
The reason why this fruit is so potent comes down to pectin, a type of soluble fibre responsible for the reduction.
Heart UK explains that this goodie blocks some cholesterol from being absorbed by your bloodstream.
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However, these two health experts aren’t the only ones to highlight the beneficial effects of grapes on cholesterol.
The research, published in the journal Nutrients, found that grapes were able to “significantly” lower cholesterol by 6.1 percent.
Apart from their fibre content, the fruit is also packed with plant goodies called polyphenols.
The study looked at the effects of a daily consumption of 46 grams of whole grape powder on cholesterol.
The researchers noted that this amount is the equivalent of two servings of California table grapes.
The study subjects had to follow a low-polyphenol diet for four weeks before jumping on the grape regimen.
After this time, the participants enjoyed the grape powder while keeping up with a low-polyphenol diet.
Just four weeks of this new diet was able to cut high cholesterol levels in the healthy participants.
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The researchers wrote: “Grape powder consumption significantly decreased the total cholesterol by 6.1 percent and HDL cholesterol by 7.6 percent.
“There was also a trend of decreasing LDL cholesterol by 5.9 percent, and decreasing total bile acid by 40.9 percent.”
The study concluded that the effects of grapes on the fatty substance were significant.
Furthermore, a study, published in the journal Food & Function, highlights red grapes, in particular.
The study found that those who enjoyed three cups of red grapes daily for eight weeks had lower total cholesterol as well as “bad” cholesterol.
Similarly to the previous research, the reduction was also observed in a matter of weeks.
The researchers noted that red grapes are “excellent choice” not only for prevention of oxidative stress related metabolic disorders but also cholesterol related cardiovascular diseases.
In general, the NHS recommends cutting back on saturated fat, found in the likes of biscuits, butter, sausages and cheese, to lower your cholesterol.
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