High cholesterol is one of the silent but extremely serious risk factors for cardiovascular health. When cholesterol levels in the blood become too high, blood vessels can become clogged, leading to a higher risk of diseases such as heart attack, stroke, and circulatory complications.
This condition is often related to lifestyle. Eating too much fatty foods, not exercising enough, and being overweight are known to contribute to cholesterol buildup. Therefore, doctors will recommend that patients switch to a healthier diet to lower cholesterol levels.
However, there are some fruits that are even more beneficial than others. In particular, there is a rather surprising but very effective fruit for lowering cholesterol, which is okra.
How does okra help improve high cholesterol?
Okra, also known as finger okra, is a unique fruit that effectively improves high cholesterol levels. Although often processed as a vegetable, okra is actually the fruit of the okra plant, and it possesses a series of surprising health benefits, especially in reducing bad cholesterol (LDL).
1. Helps reduce bad cholesterol
One of the special features of okra is that it contains a natural gel called mucilage, a substance that can bind cholesterol molecules in the digestive system and support their elimination from the body through the stool. This helps reduce the amount of cholesterol absorbed into the blood naturally.
2. Anti-inflammatory
In addition to mucilage, okra is also rich in polyphenols. These are powerful antioxidants that have anti-inflammatory properties and protect blood vessel cells. Among these polyphenols, isoquercetin is a prominent active ingredient that has been shown to reduce the risk of stroke and cardiovascular disease.
Compared to many other fruits and vegetables such as eggplant or pumpkin (which are also rich in polyphenols), okra is still highly appreciated thanks to its high natural polyphenol content and strong biological activity. This makes okra not only a delicious dish but also a “plant medicine” that effectively supports cholesterol control.
3. Rich in fiber, vitamins and protein
Okra also contains high levels of soluble fiber, which is especially useful in lowering LDL (bad cholesterol) levels. Fiber helps slow down the digestion and absorption of cholesterol, thereby reducing the amount of cholesterol released into the blood after each meal.
Not stopping there, okra also provides a series of micronutrients necessary for the cardiovascular system such as:
- Vitamin B6 and folate: support lipid metabolism, reduce fat accumulation in the blood.
- Plant protein: helps maintain lean muscle mass, supports metabolism.
- Magnesium and potassium: support blood pressure regulation, reduce the burden on the heart.
Tips for preparing okra and adding it to your menu in a delicious way
Not everyone is familiar with the slightly slimy texture and characteristic taste of okra, but you can prepare it flexibly to suit your taste:
- Grilled or pan-fried: Thinly slice okra and roast it with olive oil, pepper, and salt, creating a light, crispy side dish that is easy to eat.
- Add to soups or stews: When cooked with other ingredients, the slimy taste of okra will dissolve, creating a natural consistency without causing discomfort.
- Make salads or lightly pickle: A fun way to enjoy the fresh taste while still maintaining the nutritional value of this fruit.
You can also use okra instead of potatoes or starchy foods in the main meal. This small change not only helps reduce calories and fat but also brings long-term benefits for cardiovascular health.
