Blueberries For Lower Cholesterol, Effects On Lipids and Other Valuable Benefits

Valuable Benefits of Blueberries


Blueberry muffins, blueberry smoothies, blueberry pancakes-this delicious fruit seems to have gradually penetrated into many of our favorite foods. This is not necessarily a bad thing. Blueberries are rich in nutrients.


There are several varieties of blueberries, each containing a variety of healthy chemicals such as anthocyanins, polyphenols, vitamins, and plant sterols.  Blueberries are known for their antioxidant properties and have also been studied for the treatment of certain diseases such as diabetes, infections, cancer, and Alzheimer's disease, but the results have been mixed. Some studies have also studied the ability of cranberries to control blood lipid levels. 


Effects On Lipids 

There is not much research on the effect of eating blueberries on cholesterol and triglyceride levels. Most of these studies are conducted on animals, such as pigs and mice. These animals were fed a diet composed of blueberries, consuming 4% of their daily food intake. In these studies, it was observed that after eight weeks total cholesterol levels were reduced by at least 8%, and low-density lipoprotein cholesterol was reduced by 15%. Unfortunately, only a few studies have examined the effects of consuming blueberries on human blood lipids. These studies involved healthy people and people with metabolic diseases, but no significant changes were observed when eating blueberries. However, in a study, it was found that drinking one liter of mixed fresh and freeze-dried blueberries can reduce oxidized LDL by 28%. Oxidized low-density lipoprotein is a low-density lipoprotein that can promote the formation of atherosclerosis.


Blueberries Contain Cholesterol-Lowering Chemicals 

Although there is a lack of research showing the effectiveness of blueberries in reducing cholesterol, this fruit contains many healthy chemicals with cholesterol-lowering properties:


• A study pointed out the pterostilbene chemical found in blueberries Can bind to PPAR-α (peroxisome proliferator-activated receptor α). This protein can reduce the lipid content in the blood, and its mode of action is similar to that of fibrates (a class of lipid-lowering drugs). 


 Anthocyanin is an antioxidant a chemical that makes blueberries and other fruits appear dark blue-purple and has been shown to reduce the oxidation of low-density lipoproteins. 


• Fiber, which is also found in other fruits and vegetables also help lower LDL cholesterol


• Studies have shown that the phytosterols contained in blueberries and other healthy foods can slightly reduce LDL levels. 


• Resveratrol is believed to reduce blood lipid levels by targeting cholesteryl ester transfer protein (CETP). Studies have shown that when this protein does not work properly, blood lipid levels will increase.

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