One citrus fruit in particular that has gained attention for improving health outcomes is the bergamot (Citrus bergamia) [1]. This fruit is primarily found in Southern Italy in the area known as Calabria with attributes that include antioxidant, anti-inflammatory, and cholesterol reducing functions [2, 3].
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.
Reducing Cholesterol
Several studies have shown that bergamot may help to reduce overall cholesterol and “bad” LDL cholesterol. It may also help to increase “good” HDL cholesterol and has the potential to be an effective supplement to cholesterol drugs.
Bergamot is a yellow citrus fruit native to the southern region of Italy. The fruit contains many natural substances that may be beneficial for health. While more research is necessary, some evidence suggests bergamot can help lower cholesterol.
One study published in 2013 showed that cholesterol dropped significantly among 77 patients who took 1,000 mg of bergamot extract daily for one month, enabling them to cut their statin dose in half.
Bergamot flavonoids were found to stimulate lipid metabolism and prevent accumulation of pathogenic fat in the liver by promoting its elimination through autophagy. Researchers also found that BPF prevented inflammatory changes in the liver, suggesting a slowed progression of NASH.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.
Studies have demonstrated a connection between consuming vegetables and reducing the risk of heart disease. Broccoli in particular is plentiful in soluble fiber, which does wonders for high cholesterol. Other cholesterol-busting vegetables to consider include spinach, Brussels sprouts and collard greens.
Pineapple
Pineapple is a good source of vitamins, minerals, and nutrition. Bromelain which is present in pineapple breaks down cholesterol deposits in arteries, which support healthy blood flow and reduces our risk of heart disease.
The suggested dose of bergamot is 500–1,000 mg of a standardized extract, taken once or twice a day 20–30 minutes before meals. For maximum benefits, take bergamot twice a day for 60–90 days, reevaluate your lipid levels, and adjust your dose accordingly.
Dosing. Bergamot essential oil is commonly used in aromatherapy, alone or with other essential oils. Bergamot extract has most often been used by adults in doses of up to 1000 mg by mouth daily for 4-12 weeks. Speak with a healthcare provider to find out what dose might be best for a specific condition.
There have been serious side effects, including convulsion and death, in children who have taken large amounts of bergamot oil. Pregnancy and breast-feeding: Do not use bergamot oil on your skin if you are pregnant or breast-feeding. It is POSSIBLY UNSAFE. Diabetes: Bergamot might lower blood sugar levels.
Research shows that sweet potatoes can lower your LDL "bad" cholesterol, which may lower your odds of heart problems.
Full-fat yogurt
Research associates increased intake of full-fat fermented dairy products with reduced LDL (bad) cholesterol and blood pressure, as well as a lower risk of stroke, heart disease, and diabetes ( 23 ).
Red beets also contain phytosterols, chemical structures found in plants very similar to cholesterol, which can help lower the body's cholesterol levels by promoting cholesterol excretion, also decreasing risk of cardiovascular disease. Beets can also help with blood pressure.
Completely reversing it isn't possible yet. But taking a statin can reduce the risk of complications from atherosclerosis. It fights inflammation, which stabilizes the plaque. For this reason, statins are often key to treating atherosclerosis.
The conclusion to these studies is that Bergamot BPF lowers total cholesterol and LDL and increases HDL the same as a statin but lowers triglycerides substantially more than a statin while eliminating many of the side effects cause statin medications.
Studies show that bergamot lowers low-density lipoprotein (LDL) cholesterol just as well as cholesterol-lowering statin drugs. This lowers the risk of heart disease. Not only that, but bergamot also increases high-density lipoprotein (HDL), making the supplement a better treatment option than statins.
The flesh tastes the same way it smells: tart, acidic, highly fragrant, and spicy. But unlike other citrus fruits, it cannot be eaten fresh. Bergamot oranges are sour, despite the fact that the fruit is a good source of vitamin C, potassium, vitamins B1, B2, and A.
Over the past decade or so, scientists have published numerous studies indicating that polyphenol-rich bergamot extract can lower total and LDL cholesterol levels (Critical Reviews in Food Science and Nutrition, 2020). Some trials also show benefits in lowering triglycerides and raising HDL cholesterol.
When used in aromatherapy, bergamot oil has been found to trigger the release of dopamine and serotonin in the brain, key hormones that regulate mood. Inhaling bergamot oil can stimulate the brain to exert neurotransmitters (e.g. serotonin and dopamine), which helps regulate mood.
Bergamottin interferes with the metabolism of amphetamines through a related enzyme (CYP2D6) as well. Bergamottin affects fewer medications by preventing their pumping into the blood; these medications, such as fexofenadine, are less effective when taken with bergamottin-containing products.