Hey mama! Did you know that what you eat can change your cholesterol levels? Some foods can really help, while others can make things worse. Let’s chat about how cranberry juice fits into all of this.
Keeping cholesterol in check is essential for heart health. Too much cholesterol can lead to plaque buildup in your blood vessels, potentially causing heart attacks or strokes, according to the Mayo Clinic. We often hear about avoiding foods with saturated and trans fats, but did you know there are also foods that can help maintain healthy cholesterol levels? One such food is cranberry juice.
What Does Cranberry Juice Do for Cholesterol?
A recent review of studies published in Nutrients looked at how cranberry affects cholesterol levels. This review included research on cranberry juice as well as cranberry supplements like capsules and powders. The findings suggest that consuming cranberry, in any form, can improve overall cholesterol and increase HDL cholesterol (the “good” kind that helps remove LDL cholesterol, the “bad” type, from your body).
However, the researchers also pointed out that we need more studies to make firm recommendations about using cranberry juice for cholesterol management. While the results are promising, it’s important to approach them with caution.
How Much Cranberry Juice Should You Drink?
Even though we can’t make a solid recommendation just yet, we can look at what the studies say. One study from 2018 published in the Journal of the American College of Nutrition had participants drink about 14 ounces of cranberry juice daily for eight weeks. This study found that cranberry juice helped increase HDL cholesterol levels.
Another study from 2021, published in Nutrients, examined the effects of 16 ounces of cranberry juice daily on heart disease risk factors. Participants who drank the cranberry juice saw improvements in LDL particle size, which is important because smaller particles are linked to a higher risk of heart disease.
Takeaway for Moms
While cranberry juice might be a helpful addition to a heart-healthy diet, it’s important to remember that it’s not a cure-all. Incorporating cranberry juice into a balanced diet, along with other heart-healthy practices like eating fiber-rich foods and staying active, can be beneficial.
For more detailed and personalized advice, always consult with your healthcare provider. They can help you tailor your diet to meet your specific health needs and goals.
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