Reduce cholesterol by eating grapes regularly
Many people can lower their cholesterol levels simply by changing what they eat. Eating grapes regularly can also help lower cholesterol.
Cholesterol is a type of fat that the body uses to make cells and hormones. High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are two different types of cholesterol.
HDL is the “good” cholesterol and you should increase it for optimal health. Conversely, LDL is the “bad” cholesterol and lower levels can improve health. Additionally, drinks that increase HDL or decrease LDL may be helpful.
When cholesterol levels are too high, it increases the risk of serious health conditions, such as stroke or heart attack. However, optimal levels can vary from person to person.
Eating grapes regularly helps reduce cholesterol (Illustration: Gettyimages).
Several studies have shown that eating certain fruits, such as apples and grapes, can promote healthy blood vessels. This is because these fruits contain polyphenols, antioxidants. Eating such fruits also reduces blood sugar and blood pressure.
According to Nguyen Tri Phuong Hospital (HCMC), a study published in Nutrients Magazine also showed that grapes not only reduce inflammation - a factor contributing to heart disease - but also increase the diversity of intestinal flora and reduce blood cholesterol levels.
To learn more about the health benefits of eating grapes, researchers surveyed 19 healthy adults.
The men followed a special diet low in fiber and polyphenols—compounds found in fruits and vegetables that reduce inflammation and help regulate blood pressure—for a month. They then followed the same diet but added 46 grams of grape powder a day, the equivalent of two servings of fresh grapes.
Researchers collected stool, blood, and urine samples from volunteers during both phases of the experiment.
The research team found that after a month of eating grape powder, the diversity of beneficial bacteria in the gut of all volunteers increased, especially one type related to glucose regulation and fatty acid breakdown.
They also reduced their “bad” cholesterol levels by nearly 8%, as well as reducing steroid acids by 40%. In high amounts, these acids can clog blood vessels, increasing the risk of heart attacks and strokes.
Study author Dr. Jieping Yang, University of California (USA), said that this effect may be because grapes are a rich source of fiber and polyphenols, both of which benefit the intestines and cardiovascular system.
Previously, researchers at the Birmingham Department of Dermatology, University of Alabama (USA) also demonstrated that, in healthy adults, grapes can help protect the skin from damage caused by the sun's ultraviolet radiation.
Symptoms of high blood fat
According toHealthlineIf your LDL cholesterol is too high or your HDL cholesterol is too low, fatty deposits build up in your blood vessels. These deposits make it difficult for blood to flow through your arteries. This can cause problems throughout your body, especially in your heart and brain.
High cholesterol usually doesn't cause any symptoms. In most cases, it only causes medical emergencies like a heart attack or stroke.
These conditions usually don't occur until high cholesterol leads to plaque buildup in your arteries. Plaque can narrow your arteries so less blood can pass through. Plaque buildup changes the structure of your artery lining. This can lead to serious complications.
A blood test is the only way to know if your cholesterol is too high.
