Banana and cholesterol levels
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Banana Consumption and Cholesterol Reduction
Research shows that various forms of banana—such as whole fruit, flour, peel extracts, and even banana blossom—can help lower cholesterol levels in both animal models and humans. The cholesterol-lowering effects are linked to several components in bananas, including dietary fiber, resistant starch, flavonoids, and antioxidants 24567.
Banana Fiber, Resistant Starch, and Cholesterol Levels
Banana pulp contains both soluble and insoluble fibers, which have been shown to significantly reduce cholesterol levels in rats fed high-cholesterol diets. The cholesterol-lowering effect is not due to banana starch or tannins, but rather the fiber content, which helps remove cholesterol from the body . Similarly, resistant starch in banana flour has been found to lower total cholesterol, triglycerides, and LDL cholesterol in hypercholesterolemic rats, with whole fruit flour being more effective than pulp or peel flour .
Flavonoids and Antioxidants in Bananas
Bananas are rich in polyphenolic compounds, especially flavonoids, which have hypolipidemic (cholesterol-lowering) effects. These compounds reduce cholesterol, triglycerides, and other blood lipids, and also enhance the activity of enzymes that promote cholesterol breakdown . Banana peel extracts, which contain flavonoids, tannins, and saponins, have also demonstrated cholesterol-lowering effects in animal studies .
Banana-Based Synbiotics and Yogurt
Combining banana flour with probiotics (as in synbiotic yogurt or kefir) further enhances the cholesterol-lowering effect. Studies in rats with metabolic syndrome show that synbiotic yogurt or kefir made from banana flour can significantly decrease total cholesterol, LDL cholesterol, and triglycerides, while increasing HDL cholesterol. Higher doses of these synbiotic products lead to greater improvements in lipid profiles 389.
Banana Blossom and Cholesterol
Banana blossom powder, when added to a high-cholesterol diet, has been shown to lower total cholesterol and non-HDL cholesterol in rats. This effect is accompanied by increased beneficial gut bacteria and reduced oxidative stress, suggesting a multifaceted benefit for cholesterol management .
Human Studies: Banana Intake and Lipid Profile
In a study involving hypercholesterolemic individuals, daily consumption of 250–500 grams of banana for 12 weeks led to a significant reduction in fasting blood glucose and the LDL/HDL cholesterol ratio. While the changes in total cholesterol were modest, the results suggest that regular banana intake is safe and may offer marginal benefits for cholesterol management in humans .
Conclusion
Bananas, in various forms, have demonstrated cholesterol-lowering effects in both animal and human studies. The benefits are primarily attributed to their fiber, resistant starch, flavonoids, and antioxidant content. Incorporating bananas or banana-based products into the diet may help improve cholesterol levels, especially when combined with probiotics or used as part of a balanced diet.
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