Regular banana consumption also helps digestion due to the fiber in the fruit, facilitates weight loss, and supports the immune system, according to “Parade”.
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According to two cardiologists and a dietitian who focuses on heart-healthy nutrition, eating bananas also helps maintain healthy cholesterol levels. Considering that millions of adults in the US have high cholesterol, this is quite important information.
When cholesterol levels remain high, the risk of heart attack, stroke, and heart disease increases, which is a leading cause of death in the US. How can including bananas in your diet affect your cholesterol levels?
How bananas affect cholesterol
“Bananas are an excellent food that helps maintain healthy cholesterol levels if part of a balanced diet,” says Dr. Nadim Geloo, Senior Director of Medical Affairs in the Cardiology Department. He explains that this is because bananas are rich in soluble fiber, which helps reduce LDL or “bad” cholesterol, regulate blood pressure, and remove cholesterol from the body.
Dr. Sean Mendez, MD, cardiologist, states that soluble fiber is not broken down by human digestive enzymes. According to him, this allows it to bind to bile acids, which are made from cholesterol, trap them in the intestine, and prevent them from being normally reabsorbed by the body. During this process, cholesterol is removed from the body, thus lowering total cholesterol and LDL (“bad”) cholesterol levels.
Besides the high soluble fiber content, bananas naturally contain very little saturated fat, which also helps maintain healthy cholesterol levels.
“Bananas also contain antioxidants, including vitamin C and various phytochemicals, which help fight oxidative stress and inflammation in the body. Both of these factors can be associated with cholesterol-related complications,” says Dr. N. Geloo.
Dietitian Gabrielle Gambino says that less ripe bananas actually have more fiber than very ripe ones, so to get the most soluble fiber from the fruit, choose bananas that are not fully ripe yet.
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How much does regular banana consumption affect cholesterol levels? According to one scientific study, eating 250 to 500 grams of bananas per day for 12 weeks (about the size of one large banana) improved the LDL to HDL cholesterol ratio by 11%, which is quite significant for a single food! Although bananas are heart-healthy food, G. Gambino warns not to eat too many because they contain a lot of natural sugar. Like most foods, it is best to eat bananas in moderation, no more than one per day.
What to pair with bananas for maximum benefit
As you can see, bananas support cholesterol levels in several key ways. While you can get benefits simply by peeling and eating a banana as is, there are foods you can pair with bananas to get even more heart health benefits.
Dr. N. Geloo says that pairing bananas with oatmeal is a way to get even more benefits because oatmeal is also rich in soluble fiber and can help reduce LDL cholesterol. The specialist reveals that eating bananas with nuts is another heart-healthy combination.
“Nuts are known for healthy fats that can actively contribute to a slight reduction in LDL cholesterol. Additionally, their rich content of fiber, protein, and other vital nutrients supports overall cardiovascular function and helps maintain healthy blood vessels,” he says.
You can also pair bananas and nuts with Greek yogurt and other fruits – this is another heart-healthy breakfast option. “Combining bananas with Greek yogurt, fresh berries, and a sprinkle of nuts or seeds creates a filling breakfast or snack that helps maintain optimal cholesterol levels,” says Dr. N. Geloo.
He explains that Greek yogurt provides protein and can be a base for other cholesterol-lowering ingredients, while the added fruits and nuts provide corresponding fiber and antioxidant properties. Small steps, like more frequent inclusion of bananas in your diet, can greatly help maintain cholesterol levels. Don’t you think that’s quite an appealing snack?
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