A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese ( 16 ). Another study determined that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly reduced the oxidation of “bad” LDL cholesterol ( 17 ).
Effect on Lipids
In these studies, it was noted that total cholesterol levels were lowered by at least 8 percent and LDL cholesterol was lowered by up to 15 percent after eight weeks.
How many blueberries a day? Blueberries are something that can be enjoyed every day, and two handfuls of blueberries, which is the equivalent of 4 heaped teaspoons, counts towards one of your five-a-day portions. Research has found that eating a cup of blueberries a day reduces risk factors for cardiovascular disease.
Eating Blueberries May Reduce Your Risk of Heart Disease, Study Suggests. The findings support past research that shows the antioxidant-packed berries lower cholesterol and improve how the arteries function.
For a healthy adult, a 0.5 cup daily serving of blueberries is ideal keeping in mind optimum nutrition. However, if you have an underlying health condition like, Salicylate sensitivity, check with your doctor before adding them to your diet.
Blueberries are small, round, bluish-purple fruits or berries. If you eat blueberries daily they help reduce chronic disease risk, improve cholesterol levels and heart health, reduce high blood pressure, and provide other benefits.
According to a few studies, a bowl of blueberries can help in boosting immunity and can reduce the risk of diabetes, obesity and heart diseases. Moreover, consuming a small portion of berries daily can help in strengthening the metabolism and prevent any kind of metabolic syndrome and deficiency.
Pears and apples have a lot of pectin, which is a type of fiber that can lower cholesterol. So do citrus fruits like oranges and lemons. Berries are also high in fiber.
The antioxidants could help prevent plaque in arteries because they cut down on the harmful arterial lesions that give stiff, fatty plaques a place to form. In a recent study of animals that were at high risk of artery lesions, eating a blueberry-supplemented diet appeared to have a very protective effect.
Apples, grapes, strawberries, citrus fruits.
These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
Summary: Eating a cup of blueberries a day reduces risk factors for cardiovascular disease -- according to a new study. Eating 150g of blueberries daily reduces the risk of cardiovascular disease by up to 15 per cent.
A portion is roughly the same quantity of fruit that you would eat for a fresh portion, such as 2 pear or peach halves, 6 apricot halves, 8 segments of tinned grapefruit, or 2 handfuls (4 heaped tablespoons) of frozen blueberries.
However, this is not the only source of fiber in your diet. If you anyway have a high-fiber diet, adding too many blueberries to it may cause bloating, stomachache, or diarrhea. This side effect will be more prominent in people who have digestive diseases like ulcerative colitis or Crohn's disease.
Blackberries have the highest LDL inhibitory effect, followed by red raspberries, sweet cherries, blueberries and strawberries, according to Edwin Frankel, Ph. D., of the University of California at Davis where the research was done.
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
One cup is equal to about 65 to 75 normal-sized fresh blueberries. But, since all blueberries are not created equal, just use a measuring cup for accurate results.
At least three times a week is a good place to start. Some diabetics who have eaten at least three servings of blueberries every day reported improvement in their body's ability to regulate blood sugar. Healthier eating plans often recommend between 5-10 servings of fruits and vegetables every day.
When taken by mouth: Blueberry whole fruit, juice, and powders are commonly consumed in foods. Drinks made with freeze-dried blueberries might cause constipation, diarrhea, nausea, or vomiting in some people.