Does Tea Lower Cholesterol?
Many people struggle to reduce their cholesterol. A high level of LDL cholesterol is suspected of leading to heart disease because the cholesterol can clog arteries and harden into plaque. HDL cholesterol, however, is a desired type of cholesterol. It carries LDL cholesterol to the liver where it can pass out of the body. Many people seeking to lower their cholesterol try to do it through dietary changes. Does this Spark an idea?
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What is Cholesterol?
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Cholesterol is a waxy substance found in blood lipids. It helps form cell membranes and some hormones. Cholesterol can't dissolve in the blood. It has to be transported by lipoproteins. LDL cholesterol tends to clog arteries while HDL cholesterol is an effective mover of cholesterol.
Green Tea
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Green tea has been shown to help prevent LDL cholesterol from oxidizing in your arteries and turning into plaque. A University of Hong Kong study looked at the effect of various Chinese teas (jasmine, Iron Buddha, Pu-erh, oolong and green tea) on the body. It found that jasmine and green tea significantly lower cholesterol levels in the blood and liver. Green tea has no side effects and is well tolerated by people.
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Green Tea and Catchins
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Each serving of green tea contains 125mg of catechins, a type of antioxidant flavenoid. Antioxidants slow down the oxidation process of cholesterol. This process is what turns LDL cholesterol into plaque. So by slowing the process, you slow the creation of plaque. Slowing the oxidation also reduces the amount of free radicals in your blood, which can reduce inflammation associated with cardiovascular disease.
Black Tea
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A 2003 study in China and published in the Archives of Internal Medicine, showed that daily tea extracts could reduce cholesterol by up to 16 percent. The human study involved patients taking one tea extract capsule (equivalent to 35 cups of black tea) each day. The pills were taken for 12 weeks.
Integrate Tea Into Your Diet
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Since tea is part of your diet, it shouldn't be surprising that tea works best to reduce cholesterol when done in conjunction with other dietary changes. Animal-source foods (meats and dairy products) contain cholesterol. Plant-source foods (fruits, vegetables, nuts) contain no cholesterol. A cholesterol-lowering diet should include as much plant-source foods as possible and minimal animal-source foods and the animal-source foods should be low fat. Seek to limit your daily cholesterol intake to 300mg or less. If you already have high cholesterol in your blood, strive for even lower limits.
Other Lifestyle Changes
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Besides diet, you should also exercise regularly. Exercise at least three days a week for at least 30 minutes at a time. A lack of exercise is a major risk factor for heart disease.
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References
- Photo Credit A cup of green tea can help lower cholesterol. Courtesy of Wikimedia Commons.
