ergo-log.com

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

about us

/

contact

/

20.03.2022


More berries, less cholesterol

A diet with elderberries, aronia berries, cranberries and blueberries could improve cholesterol management. We base this bold statement on a Chinese meta-study in which supplementation with anthocyanins reduces the concentration of triglycerides and LDL in the blood, while increasing that of HDL.


More berries, less cholesterol


Anthocyanins
Fruits and vegetables, especially berries, contain anthocyanins. Studies suggest that anthocyanins have an anti-oestrogenic effect, make arterial walls more flexible and may improve body composition via a subtle effect on insulin action.

Meta-study
In 2016, researchers from Zhengzhou University published a meta-study in PLoS One, in which they pooled and re-analyzed the outcomes of 6 previously published trials.

In total, the researchers had access to data from 586 subjects, all of whom had unhealthy cholesterol levels. During the trials, subjects in the experimental groups received 90-320 milligrams of anthocyanins daily in supplement form for 8-24 weeks.

Results
Supplementation reduced the concentration of triglycerides and LDL in the subjects' blood, and also increased the HDL level.

Click on the figure below for a larger version.


More berries, less cholesterol


US data
According to American research, [J Agric Food Chem. 2006 May 31;54(11):4069-75.] the average American consumes 12.5 milligrams of anthocyanins daily. That is significantly lower than the doses in the studies the Chinese used in their meta-analysis.

However, the average American doesn't eat that many berries. If you take a look at the right column of the table below [click on it for a larger version], you will see that it is possible to get impressive amounts of anthocyanins via regular whole foods such as elderberries, aronia berries, cherries, blueberries and black raspberries.


More berries, less cholesterol


Source:
PLoS One. 2016 Sep 2;11(9):e0162089.

More:
Daily cup of nitrate-rich leafy vegetables helps prevent cardiovascular disease 23.08.2021
These two types of vegetables boost your vascular health 16.04.2020
Daily piece of fruit protects against deadly heart attacks and strokes 17.07.2018

Archives:
Cardiovascular Health
Berries


Daily serving of strawberries improves insulin and cholesterol levels Green tea improves cholesterol Eat 2 apples every day, improve your cholesterol

Daily serving of strawberries improves insulin and cholesterol levels
Could your cholesterol level and your insulin level be a little lower? There is a natural medicine in the fruit and vegetable section of the supermarket that may offer some solution.

Green tea improves cholesterol
When a meta-study showed that green tea improves cholesterol levels, we were not a bit surprised.

Eat 2 apples every day, improve your cholesterol
Your cholesterol level isn't alarmingly bad, but it's not really healthy either. In that case, you may well respond to the addition of two apples to your daily diet.