Banana consumption and cholesterol levels
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Banana Consumption and Cholesterol Levels: Research Overview
Cholesterol-Lowering Effects of Banana in Humans
Several studies have shown that regular banana consumption can help reduce cholesterol levels in people with high cholesterol. In one study, daily intake of 250–500 grams of banana for 12 weeks led to a significant reduction in the LDL-cholesterol/HDL-cholesterol ratio in hypercholesterolemic individuals, indicating improved cholesterol profiles. The same study also found that bananas were safe for both diabetic and hypercholesterolemic subjects, with marginal benefits for cholesterol management in the latter group . Another study among rickshaw pullers found a significant improvement in lipid function (cholesterol levels) after banana consumption, though no changes were observed in blood pressure or liver function .
Effects of Boiled Banana and Banana-Based Products
Research on boiled banana water (from Musa paradisiaca L.) in hypercholesterolemic patients demonstrated a significant reduction in cholesterol levels after consumption, suggesting that certain banana preparations may be particularly effective for cholesterol management . Similarly, synbiotic products made from banana flour and kefir significantly reduced total cholesterol and triglyceride levels in rats with metabolic syndrome, with higher doses leading to greater reductions .
Animal Studies: Mechanisms and Banana Components
Animal studies provide further evidence for the cholesterol-lowering effects of bananas. Flavonoids extracted from bananas have shown hypolipidemic activity in rats fed a high-fat diet, reducing cholesterol, triglycerides, and the activity of enzymes involved in cholesterol synthesis, while increasing cholesterol breakdown . Banana blossom powder added to a high-cholesterol diet in rats also led to lower total cholesterol and non-HDL cholesterol, along with improved gut health markers .
The pulp of banana fruit (Musa sapientum L. var. Cavendishii) was found to lower cholesterol in rats, especially when freeze-dried. The cholesterol-lowering effect was attributed to the soluble and insoluble fiber in the banana pulp, rather than its starch, tannin, or lipid content . Uter banana flour, particularly from the whole fruit, also significantly reduced total cholesterol, triglycerides, and LDL in hypercholesterolemic rats, with resistant starch playing a key role .
Banana Peel and Juice: Additional Insights
Banana peel extracts, rich in flavonoids, tannins, and saponins, have demonstrated cholesterol-lowering effects in rats with hyperlipidemia, with effectiveness comparable to standard cholesterol-lowering drugs at certain doses . Ambon banana juice, when given to diabetic rats, did not increase total cholesterol or triglyceride levels and even improved fasting blood glucose, suggesting it is a safe option for those concerned about cholesterol .
Conclusion
The collective research indicates that banana consumption—whether as fresh fruit, boiled water, flour, blossom, or peel extract—can help lower cholesterol levels, especially in individuals with high cholesterol or metabolic syndrome. The beneficial effects are linked to banana’s fiber, flavonoids, and resistant starch content. While most evidence comes from animal studies, human trials also show promising results, supporting the inclusion of bananas as part of a cholesterol-lowering diet 12345678+2 MORE.
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