Diet For Lowering Cholesterol
Overall, the components of a cholesterol-lowering diet are fairly straightforward, and could be beneficial to even those without high cholesterol. According to the federal government’s Dietary Guidelines for Americans, these components include:
- Plentiful fruits,vegetables and whole grains.
- Lean sources ofmeat and dairy.
- Heart-healthy fatsfound in nuts, olive oil and fish.
- Low amounts of redmeat or high-fat dairy products.
When you combine these steps with weight loss, regular exercise and not smoking, the Mayo Clinic notes that they can be important lifestyle steps in reducing your cholesterol though you should still follow your doctor’s recommendations closely with regard to cholesterol-lowering medications.
Search Strategy And Eligibility Criteria
We explored PubMed, Embase, and the Cochrane Library from the index date of each database through September 2019 by using the following terms: green tea, tea component, green tea extract, tea solid, catechins, EGCG, Camellia sinensis, and tea polyphenols, which were paired with the following words: blood lipid, blood cholesterol, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, triglyceride, or cardiovascular. We further restricted the search to studies on humans and to English articles. Additional studies not captured by our database search were retrieved via a manual search of references from the originally identified reviews and research reports.
May Help Prevent Cardiovascular Disease
Cardiovascular diseases, including heart disease and stroke, are the leading causes of death worldwide .
Studies show that green tea may improve some of the main risk factors for these diseases, which includes improving total cholesterol and LDL cholesterol levels .
Green tea also increases the antioxidant capacity of the blood, which protects the LDL particles from oxidation, which is one part of the pathway toward heart disease .
Given the beneficial effects on risk factors, it may not be surprising that people who drink green tea have up to a 31% lower risk of dying from a cardiovascular disease (
One of these studies was a 12-week randomized controlled study involving 240 people with obesity.
In this study, those in the green tea group had significant decreases in body fat percentage, body weight, waist circumference, and belly fat, compared with those in the control group .
However, some studies dont show a statistically significant increase in weight loss with green tea, so researchers need to perform further studies to confirm this effect .
Some studies show that green tea may lead to increased weight loss. It may be particularly effective at reducing the dangerous abdominal fat.
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Different Types Of Tea
Tea is derived from the Camellia sinensis plant and is classified into three major categories:
- Green tea
- Oolong tea
- Black tea
Of these types of tea, green tea is the most well-known, since it has been used in ancient medicine to cure ailments such as bleeding and digestive disorders.
Green tea is different from other types of tea because it has undergone less processing. Since it does not undergo the extensive fermentation process like other teas, many of its antioxidants, particularly catechins, are preserved. The antioxidant activity of catechins has been known for a variety of health benefits, including cancer prevention, promotion of oral health, easing rheumatoid arthritis, and antibacterial activity. Green tea is also gaining fame for reducing cholesterol.
The Best Teas To Lower Cholesterol: White Tea
White tea is also considered the best tea for cholesterol due to its antioxidants and high catechin content. This tea eliminates toxins and reduces lipids in the body, helping with the regulation of cholesterol levels and arterial function. For the best results, drink white tea 20 minutes after meals. It’s not advisable to drink more than two cups daily.
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What The Evidence Shows
A number of studies have looked at possible links between green tea and cardiovascular disease.
A study of 40,530 Japanese adults found that participants who drank more than five cups of green tea a day had a 26% lower risk of death from heart attack or stroke and a 16% lower risk of death from all causes than people who drank less than one cup of green tea a day.
Last year, a meta-analysis of observational studies13 conducted in green tea drinkers and five in black tea drinkersfound that people who drank the most green tea had a 28% lower risk of coronary artery disease than those who drank the least green tea. Black tea had no effect on heart risk.
Another 2011 meta-analysis of 14 randomized, placebo-controlled clinical trials found that green tea significantly lowered LDL cholesterol and triglyceride levels. Many of the studies had been conducted with capsules containing catechins, the active polyphenols in green tea, rather than with the beverage itself.
Green Tea To Lower Cholesterol
Along with the basic components of a heart-healthy diet, certain specific foods or supplements may also give a boost to your cholesterol-lowering powers. For example, the Mayo Clinic explains that artichoke extract, fish oil, flaxseed, niacin, oat bran and soy protein are just a few of the many supplements that may affect cholesterol levels. Green tea is another supplement that’s very easy to incorporate into your daily routine in a different way as a refreshing drink.
“Some studies suggest that drinking green tea may lower LDL cholesterol and triglycerides ,” says Rebecca Yellin, RD, a registered dietitian with Montefiore Health System in New York City. “Having high LDL cholesterol and triglycerides have negative impacts on heart health. Researchers pose that catechins, a type of antioxidant found in green tea, is responsible for lowering these levels.”
In September 2020, researchers writing in Nutrition Journal published a review of 31 studies with more than 3,000 subjects that looked at the impact of green tea on cholesterol levels. What they discovered was that green tea has a significant effect on levels of bad LDL cholesterol and total cholesterol. It had less of an impact on triglyceride levels. What’s more, green tea did not affect levels of good HDL cholesterol, the review said.
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Assessment Of Risk Of Bias In Included Studies
Two authors independently assessed the risk of bias of each study, using the Cochrane tool for assessing risk of bias . Any disagreement was resolved by discussion between the third author . The risk of bias tool addresses the following domains: Bias arising from the randomisation process Bias due to deviations from intended interventions Bias due to missing outcome data Bias in measurement of the outcome Bias in selection of the reported result and overall bias. For each study we categorized each domain as low risk of bias, high risk of bias or Some concerns. The overall risk of bias generally corresponds to the worst risk of bias in any of the domains. However, if a study is judged to have some concerns about risk of bias for multiple domains, it might be judged as at high risk of bias overall.
Green Tea Compounds Could Fight Against Mrsa
Methicillin-resistant staphylococcus aureus, or MRSA, is a strain of antibiotic-resistant bacteria that is often transmitted in health care settings. Unlike regular staph infections, MRSA is not easily treated with antibiotics. Thus, new avenues for treatment are needed. Some preliminary evidence indicates that green tea may be helpful in the fight against MRSA .
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If Lifestyle Changes Arent Enough
Take medications, if you need to, to lower your cholesterol into healthy ranges. Drugs like statins can be very effective, says Dr. Danine Fruge, MD, ABFP – Medical Director at the Pritikin Longevity Center, but do continue in your efforts to eat well and exercise because a healthy lifestyle can give you far, far more than drugs alone.
With a healthy living program like Pritikin, youre not only reducing cholesterol quickly, youre also creating changes throughout your body that can profoundly improve your overall well-being. Youre reducing blood sugar levels and blood pressure. Other heart disease risk factors like triglyceride fats are also dropping dramatically. Youre also reducing inflammatory factors that sicken arteries. Youre shedding excess weight. And, quite simply, youre feeling better, much better. Many of our guests at Pritikin tell us, I had no idea I could feel this good again.
Can any pill or combination of pills do all of the above? I highly doubt it. But a healthy lifestyle like Pritikin can.
The Best Teas To Lower Cholesterol: Dandelion
Among the multiple health benefits of dandelion, is the fact that it regulates cholesterol levels and uric acid in the blood, thus making it one of the best teas to lower bad cholesterol. This is thanks to its diuretic properties and the hepatoprotective effect produced, thus eliminating toxins and lowering the LDL. When drinking this tea keep in mind that it’s not advisable to drink it more than twice daily. Drink one cup in the morning and one in the afternoon.
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Effect Of Green Tea On Lipid Concentrations
Primary outcome measures were changes in TC, LDL cholesterol, HDL cholesterol between baseline and final concentrations because of green tea beverage and green tea extract supplementation. The results for TC were reported in 14 comparisons from 13 studies that represented 949 participants, and the mean change in TC concentrations was significantly reduced in subjects supplemented with green tea than in controls. Heterogeneity was not shown for this outcome . The mean change in LDL-cholesterol concentrations was reported in 11 comparisons from 10 studies that represented 853 participants and was significantly decreased by 2.19 mg/dL in intervention groups than in control arms. No heterogeneity was observed for this outcome . The results of blood HDL cholesterol were calculated in 12 comparisons from 11 studies that included 998 subjects. For intervention groups, the mean change in blood HDL-cholesterol concentrations showed a favorable trend, but it was not significant . No heterogeneity was detected for this outcome .
Meta-analysis of the effects of green tea consumption on HDL cholesterol as compared with the control arms. Sizes of the data markers indicate the weight of each study in the analysis. WMD, weighted mean difference .
The Best Teas To Lower Cholesterol
Maintaining adequate levels of cholesterol in the blood is essential to prevent the occurrence of cardiovascular diseases. LDL, more popularly known as bad cholesterol, is usually the result of a poor diet with too much saturated fat and lack of exercise, among other causes. When cholesterol sticks to the walls of the arteries, blood flow to the heart is inhibited, a fact that leads many to change their diet and start taking better care of themselves to lower these levels. In addition to eating certain foods, you can also use medicinal herbs as a supplement. Continue reading this OneHowTo.com article to discover the best teas to lower cholesterol.
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How Matcha Helps With Weight Loss And Cholesterol Levels
Matcha has a wealth of amazing properties, so it’s hard to see why anyone wouldn’t want to drink it. I recently read a study that matcha green tea produces a significant increase in energy expenditure in individuals and has a significant effect on fat oxidation. In fact, they found that consuming matcha green tea can increase thermogenisis, which is the bodys own rate of burning calories, from a normal 8-10 percent of daily expenditure to between 35 and 43 percent! And, it can improve physical endurance by 24 percent!!!
Let’s add to the already huge list of benefits of drinking matcha. It has been found to have a positive effect on cholesterol. Studies have shown that people who drink matcha tea on a regular basis have low LDL cholesterol, while at the same time having higher levels of HDL cholesterol. Men who drink matcha tea are 11 percent less likely to develop heart disease than those who dont drink matcha. Matcha is also rich in fiber and vitamins C, A, E, K and B-complex, selenium, chromium, zinc and magnesium.
I’m exhausted from listing all those benefits! I’ve gone into a lot of detail in my 6 post health benefits of matcha series. If you weren’t convinced already, I hope you are now! Leave a comment on any of the posts if you have questions.
What Cholesterol Levels Are Normal
Total cholesterol should not be higher than 200mg/dl . Total cholesterol is divided into HDL cholesterol and LDL cholesterol . The latter has a vascular-damaging effect and should therefore be kept low. The good HDL cholesterol should always be kept above 40mg/dl this protects the blood vessels! The bad LDL cholesterol should never settle above 160mg/dl.
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These Teas Can Lower Your Cholesterol Levels
Tea is the second-most-popular beverage in the world behind only water. And aside from being delicious, tea has been shown in medical studies to have anti-inflammatory, anticarcinogenic, and cholesterol-lowering properties, among other benefits. But, how exactly does that work?
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Lets get into the science of cholesterol a little bit: The body actually needs a certain amount of cholesterol in order to carry out functions like producing hormones and building cells, and it travels through your blood on proteins called lipoproteins. There are two types of lipoproteins: LDL , also called bad cholesterol, and HDL , or good cholesterol. Too much bad cholesterol can put you at risk for heart disease or stroke, and can create a buildup of plaque on the walls of your blood vessels. Thankfully, eating a heart-healthy diet and exercising can help keep bad cholesterol in-check and adding tea to your daily ritual can be a fantastic part of your cholesterol care, too.
This is because the antioxidants in tea called catechins and theaflavins have been shown in studies to prevent cholesterol molecules from forming plaque in artery walls, which blocks blood flow.
Sound amazing? We thought so, too. Here are the teas to try that have the highest levels of antioxidants:
Results Of Literature Search
The method used to select studies is shown in . A total of 805 potentially eligible articles were initially identified, and 778 articles were excluded because they were not clinical trials or the interventions were not relevant to the purpose of the current meta-analysis. Therefore, 27 potentially relevant articles were selected for detailed evaluation . From the overall pool of full-text articles, 13 articles were excluded from the analysis. The duration of the experiment was < 2 wk for 5 of the trials , whereas 3 of the trials did not report relevant outcomes . Three articles lacked sufficient details for inclusion in meta-analysis . In one study, blood samples were collected from subjects who were not fasting . Another article was excluded because a low-fat diet was only used in the control group, and the results may have been confounded by the inappropriate study design .
Flowchart showing the number of citations retrieved by individual searches of trials included in the review.
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How To Make Lipton Pure Green Tea
There are loads of recipes for making the Lipton Green Tea. Some people prefer it hot while some prefer it cold. Others prepare it with added spices like mint, ginger, and lemongrass.
Whichever you prefer they all have a similar way of preparation, with just a few variations. Let us look into the details of how to prepare each of these recipes.
Does Decaf Green Tea Help Lower Cholesterol
You must be aware of the fact that green tea has caffeine present in it. Some people have issues with the caffeine content and therefore is readily available for them.
Though the caffeine is removed from the tea in the decaf version, the flavonoids are present. These flavonoids help prevent cardiovascular diseases.
The antioxidants are responsible for preventing the hardening of arteries which is referred to as atherosclerosis. It also helps in reducing the levels of blood cholesterol. This consequently reduces the risk of a heart attack.
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Herbal Teas And Drug Interactions
Herbal teas can interfere with prescription and over-the-counter drugs. You might experience drug reactions based on the ingredients of the herbal tea. If you are taking warfarin or another blood thinner, cranberry herbal tea might cause bleeding. Drinking ginseng or ginger teas can cause similar problems with aspirin or blood thinners. Ginseng tea can also interact negatively with blood pressure medications or diabetes treatments such as insulin. Ginkgo biloba affects a range of medications, including:
- anti-inflammatory drugs such as ibuprofen and naproxen
- antiseizure medications
- blood thinners
- drugs that lower blood pressure
Dosages depend on how the tea is made and the herbs purity. Be careful if you drink herbal teas that are blended with caffeinated teas. Too much caffeine can make you jittery or anxious.
Green Tea And Cholesterol Does It Work And How Fast
There are two types of blood cholesterol, commonly known as good and bad cholesterol.
The bad kind hardens and blocks arteries, leading to heart diseaseand heart attacks. The good kind moves harmful matter away from theheart toward the liver, which then breaks it down and disposes of it.
Drinking green tea lowers your overall cholesterol levels, and improves the ratio of HDL to LDL.
Does It Work?
The mechanism by which green tea reduces cholesterol is still being examined. It seems to work in two ways:
- A 1999 Hong Kong study found that green tea blocks cholesterol absorption, and increases excretion of bile salts that flush cholesterol out of the body.
Green Tea and Triglycerides – Lose Weight And Thin Blood
- A 2005 Japanese Study found that green tea keeps LDL from oxidizing.
When oxidized, cholesterol gets sticky and begins to harden andclog. If it does not oxidize, it is more likely to be moved along tothe liver and kidneys for disposal.
Green Tea and Cholesterol – Protect Against LDL Damage
The evidence about green tea and cholesterol is just one part of thegood news for your heart! This amazing beverage helps fight your riskof heart attack and heart disease in several other ways.
Prolonged daily consumption of green tea has been linked to weight loss, fat oxidation and lower blood sugar. These are all components of heart health.
Research also shows a link between intake of green tea and reduced risk of Type II diabetes.
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