When it comes to heart health, cholesterol levels matter more than you think. According to UpToDate, a total cholesterol level of less than 200 milligrams per deciliter (mg/dL) is considered normal, a level between 200 and 239 mg/dL is considered borderline high, and a level of 240 mg/dL or higher is considered high. How to reduce high cholesterol?
ContentNot all cholesterol is bad How to reduce high cholesterol: eat bergamot? How to reduce high cholesterol: proven remedies
Since lifestyle factors, including diet, play an important role in maintaining healthy cholesterol levels, it's safe to say that there is always interest in new food groups, types, or foods that people can add to their diet. Consider bergamot, a yellow-colored citrus fruit from Calabria, southern Italy. WomanEL will tell you about its health benefits.
Not all cholesterol is bad
The level of “good” and “bad” cholesterol is important. Not all cholesterol in the body is harmful. In fact, cholesterol helps in the production of vitamin D, hormones and cell membranes.
High levels of low-density lipoprotein (LDL), or bad cholesterol, can lead to clogged arteries and related heart health problems such as angina, heart attacks and stroke. While high levels of high-density lipoprotein (HDL), or good cholesterol, are often a sign of a lower risk of cardiovascular disease. Simply put, you need a “healthy” cholesterol balance.
How to reduce high cholesterol: eat bergamot?
Bergamot (not to be confused with the herb bergamot mint or bergamot pear) comes from the Citrus bergamia plant and has an extremely sour taste. It resembles a round lemon. Because of its unusually sour taste, it is best added to tea or as an additional cooking ingredient.
According to a clinical study published in 2019 in the journal Integrative Food, Nutrition and Metabolism, bergamot was effective in reducing total cholesterol and low-density lipoprotein cholesterol. A 2021 study published in the journal Nutrients found that bergamot fruit extract lowers total cholesterol levels by inhibiting cholesterol synthesis and absorption.
A systematic review of several studies published in 2019 in the journal Critical Reviews in Food Science and Nutrition found that bergamot supplementation was associated with reductions in total cholesterol, LDL cholesterol, and triglycerides. Triglycerides are a type of fat found in your body. Too much of this type of lipid has been linked to heart disease, stroke, and heart attacks.
Some research on bergamot appears to indicate that the fruit's beneficial polyphenols and phytochemicals may influence cholesterol levels.< /p>
This unique fruit also has potential side effects, the main one being that it can make your skin sensitive to sunlight – 5-methoxypsoralen, a natural compound found in bergamot, can increase redness and pigmentation reactions to UVA radiation, which leads to sunburn and skin irritation. The fruit may also interact negatively with certain medications, such as antibiotics, diabetes medications, and even statins. You may also have an allergic reaction, resulting in skin irritation and difficulty breathing. Bergamot is considered unsafe for children and has not been tested on pregnant and/or nursing mothers.
It appears that more research is needed on this relatively lesser-known fruit.
How to reduce high cholesterol: proven funds
Which form of bergamot is most useful for lowering cholesterol and in which quantities, the studies are not entirely clear. Bergamot fruit extract, supplements and juices were studied and tested. The concentration of beneficial ingredients in fruits will vary significantly depending on the form in which you consume them. Bergamot is also available in oil and powder form.
However, some cardiologists are concerned about the lack of conclusive scientific evidence regarding bergamot supplements.
Here are some key rules for reducing high cholesterol. Eat fiber, avoid saturated fats and trans fats, exercise, and take statins (when recommended by your doctor) to control high cholesterol.
Equally important for healthy cholesterol levels is eating fiber. Which one? You will learn about it here.