White vegetables ‘may help lower cholesterol’
It is believed that about 60 per cent of the UK adult population lives with high cholesterol, and many of them are unaware of it. High cholesterol means that a person has too much of a fatty substance called cholesterol in their blood. These fatty deposits can accumulate in the blood vessels, causing a blockage.
These blockages are a cause for concern due to their ability to prevent proper flow of blood in the area.
Like many health conditions, high cholesterol is often the result of several lifestyle factors.
One such factor is diet: foods high in saturated fat are associated with elevated cholesterol levels.
Just like what you eat can raise your cholesterol, it can also help lower it.
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Fitness, wellness and nutrition expert Penny Weston, founder of MADE Wellness Center, shared the best foods to lower cholesterol.
She said, “I often feel that white vegetables like onions, garlic and cauliflower are underrated and can help lower cholesterol levels as well as have many health benefits that can lead to a healthier and longer life.”
Ms. Weston especially advocated adding more onions to her diet.
“Onions, for example, contain vitamin B6, vitamin C and manganese, as well as sulfur compounds that help your body improve its immune system and growth,” she said.
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This was confirmed by a study published in the journal Food Science and Nutrition in 2021.
As part of the study, the team analyzed 10 existing trials involving more than 440 people that assessed the effect of onion consumption on cholesterol levels.
It has been found to increase high-density lipoprotein (“good” cholesterol), but lower low-density lipoprotein (“bad” cholesterol).
“The pooled results from 10 studies showed that onion supplements significantly improved HDL and LDL cholesterol levels, while onion supplements did not significantly lower triglycerides. [another type of fat]“, the study says.
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“Analysis of nine trials showed a significant reduction in total cholesterol in patients who took onion compared with the control group.”
He concluded: “To summarize, onion supplementation was helpful in controlling dyslipidemia. [the imbalance of fats in the blood]including increasing high-density lipoprotein, low-density lipoprotein, and total cholesterol, but cannot lower triglycerides.”
Ms. Weston also recommended eating other white vegetables.
“Cauliflower is one of my favorite white vegetables whether it’s fried or raw,” she said. “It contains fiber and is good for digestion and helps reduce inflammation thanks to its antioxidants.
“Cauliflower is also a source of choline, a nutrient we need for mood, memory, and memory.
“In general, white vegetables contain nutrients that are known to lower bad cholesterol levels in the body and also lower high blood pressure.
“Some of the other white vegetables and fruits include potatoes, turnips, bananas, white nectarines, white peaches, pears.”
If you are concerned about high cholesterol, you should ask your doctor to get tested.
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