How Purple Vegetables Can Lower Bad Cholesterol

How Purple Vegetables Can Lower Bad Cholesterol

The “Bad” cholesterol or LDL has become a big concern in our days mainly because of our diets that are filled with cholesterol, saturated fat and because we are overweight or obese.
Luckily we can turn this around, and one of the remedies is by eating purple vegetables and fruits. Keep reading to find out how purple vegetables can lower your bad cholesterol.

You should know that there are three types of cholesterol:

1. Low-density lipoprotein (LDL)
2. High-density lipoprotein (HDL)
3. Very low-density lipoprotein (VLDL)

1. LDL is the bad cholesterol because it leads to plaque accumulation on the artery walls, which is hard and thick. It restricts the area to your heart, making it difficult for blood to pass through and can lead to a condition called atherosclerosis, the hardening of your arteries. It will then result in heart disease.

2. Good cholesterol or HDL is the good cholesterol because it helps your body to eliminate LDL from your blood. If you have a higher HDL cholesterol level, this is beneficial to you.

3. VLDL cholesterol is similar to LDL. It has more fat and not much protein; it is caused by alcohol, sugar, and calories.

So let’s see how purple vegetables can lower bad cholesterol?

Let’s see some of the most beneficial purple vegetables and fruits:

Purple Vegetables

Red Cabbage, Purple Corn, Purple Carrots, Eggplant, Purple Onions, Avocados, Beetroot

Purple Fruits

Blackcurrants, Bilberries, Grapes, Plums, Raisins

Drink One Juice A Day Of Purple Vegetables and Fruits

1. Drink Eggplant Juice
Recent studies show that those who consumed eggplant juice reduced their bad LDL cholesterol levels. Their blood flow improved because the blood vessels walls were relaxed. This happens because of nasunin phytonutrients that eggplant has to help get rid of free radicals.

Eggplant Juice Recipe
Ingredients
1. Eggplant
2. Lemon
3. Half a gallon of water
4. Honey

Preparation
1. Put the eggplant slices with lemon slices and about three spoons of honey, in half a gallon of water.
2. Refrigerate this for seven days
3. Consume three glasses of this juice every day.
If you do this for a month, you should see your cholesterol levels lowering the natural way by not less than 17 points.

2. Drink Blueberry Juice
Blueberries are antioxidant rich, and they protect the “bad” cholesterol from oxidative damage. If you juice 50 grams of blueberries daily, you can lower LDL oxidation by 27% according to studies.

Blueberry Juice Recipe
Ingredients
1. one cup of blueberries
2. one cucumber
3. half a lemon
4. two apples

Preparation
Mix all ingredients together

3. Drink Red Beet Juice
Red beet fiber can increase the good cholesterol and help reduce harmful LDL cholesterol and triglycerides which reduce blood flow and movement around the body. A study on rats shows that by consuming beetroot the bad cholesterol level drops by 30% and that the good cholesterol increases significantly.

Red Beet Juice Recipe
Ingredients
1. One small red beetroot
2. One apple
3. Two carrots
4. Half a lemon
5. Half an inch piece of ginger (optional)

Preparation
1. Peel and cut the beetroot into long slices
2. Cut the apple and the carrots
3. Juice all the ingredients together
4. Squeeze the lemon into the prepared juice

4. Drink Purple Grape Juice

Grape juice can also lower the LDL cholesterol by preventing the damage of blood vessels. Grapes also help us to maintain a healthy blood pressure and are antioxidant rich. According to US National Library Of Medicine "The consumption of purple grape juice by the patients also offered increased protection against LDL cholesterol oxidation, even though all the patients were also taking another antioxidant vitamin E, 400 IU/day."

Purple Grape Juice Recipe
Ingredients
1. One cup of purple concord grapes
2. Lemon
3. Salt

Preparation
1. Blend the grapes
2. Add salt and lemon as per taste

5. Drink Black Currants Juice
It is shown that blackcurrants can lower the LDL bad cholesterol by 13% and increase the HDL cholesterol. Let's see a delicious black currants juice recipe.

Ingredients
1. Two small beetroots
2. Two apples
3. 50g blackcurrants
4. 150ml of water

Preparation

1. Cut the beetroots to fit the juicer funnel
2. Cut the 2 apples
3. Juice all the ingredients together for a delicious juice

6. Drink Purple Carrots Juice
By being a source of fiber purple carrots help to reduce the LDL cholesterol and glucose. The calcium pectate from the carrots helps to reduce the bad cholesterol.

Ingredients
1. 4 Purple carrots
2. Lemon

Preparation
1. Juice the 4 carrots. They are sweeter than the orange carrots.
2. Squeeze some lemon as per taste

Eat Purple Vegetables And Fruits Every Day To Lower Your Cholesterol

1. Add Eggplant To Your Meals To Lower Cholesterol
You can use eggplant grilled, fried, roasted marinated or stuffed and mixed in stews and casseroles. It goes well with bay leaves, basil, chili powder, garlic, onions, oregano, parsley, sage, and tomatoes. Your cholesterol level will be lowered just like if you drink eggplant juice, but it will take a bit longer than a month.

Eggplant Simple Food Recipe
Ingredients
1. One eggplant
2. Two tablespoons of olive oil
3. Salt and pepper
4. Parmesan cheese

Preparation
1. Preheat oven to 425 degrees
2. Peel about half the eggplant in stripes
3. Cut eggplant into one-inch cubes and toss with olive oil
4. Put the eggplant on a baking sheet and place it in the oven
5. Roast for 10 min, turn the eggplant with a spatula and then return it to the oven.
6. Let it cook for 10-15 minutes more until it is tender and browned on both sides.
7. Top it with parmesan cheese and serve.

2. Eat Plums To Lower Cholesterol
Plums contain an acid named propionic acid. This acid inhibits the
HMG-CoA reductase which is an enzyme that increases the cholesterol production by the liver.
Also, plums contain soluble fibers that lower cholesterol by binding to bile acids and removing them from the body through feces. You can eat up to 8 plums a day fresh or dried to get results.

3. Eat Avocado To Lower Cholesterol
Some studies show that if you eat one avocado daily, your LDL "bad" cholesterol can get reduced by 16%, and the HDL "good" cholesterol can increase by 11% after only a week of consumption.

Avocado Blue Cheese Salad Recipe
Ingredients
1. 1/3 cup olive oil
2. 1/3 cup seasoned rice vinegar
3. One teaspoon Dijon mustard
4. Half teaspoon salt
5. 1/4 teaspoon dried crushed red pepper
6. 10 cup mixed salad greens
7. Half cup firmly packed basil leaves, coarsely chopped
8. Two ripe pears, thinly sliced
9. Two fresh oranges, sectioned
10. Two avocados, sliced
11. 4oz. package blue cheese, crumbled

Preparation
1. Mix the first 5 ingredients and let them like this for up to 24 hours.
2. Toss together salad greens and the basil. Top with pears, oranges, avocados, and blue cheese. Mix them and drizzle with vinaigrette. Voila!

4. Eat Red Cabbage
Cabbage is an excellent source of fiber nutrients, that bind with bile acids and helps eliminating them from the body. The liver has to replace the lost bile acids and uses the cholesterol supply. By using the cholesterol supply, the bad cholesterol drops down.
You can eat the cabbage raw, cooked or steamed the health benefits are almost the same.

Red Cabbage, Apple and Blueberry Salad

Ingredients
1. 6 small cups sliced red cabbage
2. Half cup dried blueberries
3. 1/3 cup rice vinegar
4. 1/3 cup sugar
5. 2 tablespoons white wine vinegar
6. 2 teaspoons olive oil
7. 3/4 teaspoon salt
8. 1/2 teaspoon black pepper
9. One cup of sliced apple
10. Half cup chopped pecans nuts, toasted

Preparation
1. Combine the red cabbage and blueberries in a large bowl.
2. Mix the rice vinegar, sugar, wine vinegar, olive oil, salt and pepper stirring with a whisk
3. Drizzle over cabbage mixture, tossing.
4. Cover and chill 2 hours. Add apple, and stir well to combine. Sprinkle with pecans nuts.

Conclusion
From the examples above, we find out how we can lower the bad cholesterol and stay healthy. What I think that is important is to
keep in mind that if you have cholesterol problems, you should choose
to eat or drink a purple vegetable or fruit.

About the author, Emily Collins

Editor at Health Rebound passionate about health and nutrition, always focusing on creating easy to understand and practical articles.

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