Juice to lower cholesterol
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Juices to Lower Cholesterol: A Comprehensive Review
Plant Sterol-Fortified Orange Juice
Effectiveness in Lowering LDL Cholesterol
Plant sterol-fortified orange juice has been shown to significantly reduce cholesterol levels in mildly hypercholesterolemic individuals. A study involving 72 subjects demonstrated that consuming 2g/day of plant sterol-fortified orange juice for 8 weeks resulted in a 12.4% reduction in LDL cholesterol and a 7.2% reduction in total cholesterol compared to baseline levels. This suggests that incorporating plant sterols into nonfat orange juice can be an effective dietary modification for lowering cholesterol.
Additional Health Benefits
In addition to lowering LDL cholesterol, plant sterol-fortified orange juice also increased folate and B12 levels without affecting homocysteine levels, indicating potential additional health benefits.
Tart Cherry Juice
Impact on LDL Cholesterol and Blood Pressure
Tart cherry juice has been found to lower LDL cholesterol and systolic blood pressure in older adults. A randomized controlled trial with 37 participants aged 65-80 years showed that daily consumption of 480 ml of tart cherry juice for 12 weeks significantly reduced LDL cholesterol by 20.6 mg/dL and total cholesterol by 19.11 mg/dL. However, it also increased glucose, triglycerides, and BMI, suggesting that while tart cherry juice can lower cholesterol, it may have other metabolic effects that need to be considered.
Apple Juice
Cholesterol Reduction in Women Over 40
Apple juice has been shown to effectively lower total cholesterol levels in women over 40. A study involving 38 women demonstrated that daily consumption of apple juice for seven days resulted in a significant reduction in total cholesterol levels from 226.68 mg/dL to 184.39 mg/dL. This suggests that apple juice can be a beneficial dietary addition for cholesterol management in this demographic.
Beta-Glucan-Enriched Fruit Juice
Mechanism and Effectiveness
Beta-glucan, when incorporated into a fruit drink, has been shown to lower serum LDL cholesterol. A study with 47 participants found that consuming a beta-glucan-enriched fruit drink for 5 weeks resulted in a 7.7% reduction in LDL cholesterol and a 4.8% reduction in total cholesterol. The cholesterol-lowering effect is attributed to reduced cholesterol absorption, making beta-glucan-enriched fruit juice a viable option for cholesterol management.
Fresh Fruit and Komatsuna Juice
Comparative Effectiveness
A juice mixture of fresh fruit and komatsuna (Brassica rapa) has been found to be more effective in reducing serum cholesterol compared to commercial vegetable juice. A study with 16 middle-aged men showed that consuming this juice mixture for 4 weeks significantly reduced total and LDL cholesterol levels. This indicates that fresh fruit and vegetable juices can be more beneficial for cholesterol reduction than commercial alternatives.
Meta-Analysis of Fruit Juices
General Findings
A meta-analysis of 19 randomized controlled trials involving 618 subjects found that fruit juice consumption had a borderline significant effect on reducing diastolic blood pressure but did not significantly affect total cholesterol, HDL, or LDL cholesterol concentrations. This suggests that while some fruit juices may have specific benefits, the overall impact on cholesterol levels may vary.
Conclusion
Various types of fruit juices, particularly those fortified with plant sterols or enriched with beta-glucan, have shown promise in lowering LDL cholesterol levels. Orange juice fortified with plant sterols and beta-glucan-enriched fruit drinks are particularly effective. Tart cherry juice and apple juice also demonstrate cholesterol-lowering properties, though they may have additional metabolic effects. Fresh fruit and vegetable juice mixtures can be more effective than commercial vegetable juices. Overall, incorporating specific types of fruit juices into the diet can be a beneficial strategy for managing cholesterol levels.
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