Cholesterol is a waxy substance produced by your liver. Cholesterol is actually essential for your health, as it helps synthesize hormones and digest fatty foods. Your body makes all the cholesterol it needs, so problems only arise when you get too much cholesterol from your diet.
Foods high in saturated fat increase a type of cholesterol called low-density lipoprotein (LDL), also known as bad cholesterol because it can build up on the walls of your arteries, causing them to narrow and harden. LDL cholesterol makes up the majority of the cholesterol in your body, and the remaining smaller portion in your body is made up of high-density lipoprotein (HDL), which are cholesterol particles that actually help remove some of the bad cholesterol from your body. Therefore, the goal is not only to lower your total cholesterol, but also to change the ratio of LDL to HDL cholesterol. Lifestyle and dietary changes are the most effective ways to do this.
What are the benefits of eating bananas for cholesterol?
Bananas are not only a versatile fruit, but they are also a great superfood because they are packed with essential fiber, vitamins, and minerals, as well as natural sugars like sucrose, fructose, and glucose. Bananas are a good source of potassium and fiber, which can help lower cholesterol and blood pressure. In fact, bananas also contain vitamin C and magnesium, making them a great addition to your breakfast.
If you love bananas, your cholesterol levels will thank you, as bananas are high in soluble fiber, which can help lower bad cholesterol.
Bananas don’t have cholesterol, but they do have fiber, which is part of all plant cell walls. Insoluble fiber is tough, indigestible fiber, which is important for digestive health. Soluble fiber is also not digested, but it becomes viscous when it comes into contact with liquid. This gel-like substance can bind to cholesterol and carry it out of the body.
To make a noticeable difference in your cholesterol levels, aim to get at least a quarter of your fiber in the form of soluble fiber. Eating 5 to 10 grams of soluble fiber a day can lower your total cholesterol and LDL by five to 11 points.
A medium banana has 0.7 grams of soluble fiber, which is a small portion of the soluble fiber you need each day, but if you eat a variety of soluble fiber-rich foods throughout the day, it shouldn’t be too hard to reach your goal. For example, if you like to eat oatmeal for breakfast, a bowl of oatmeal provides 1.4 grams of soluble fiber. Add a slice of banana on top and you’ll have a total of more than 2 grams of fiber in your breakfast.
The best sources of fiber are found in foods that you can incorporate into your diet:
- Beans
- Oats
- Barley
- Bananas
- Potatoes
- Apples
- Pears
In short, eating a banana a day is one way to increase your healthy cholesterol levels, but it takes more than that to really make a difference. Risk factors for high cholesterol include a diet high in saturated fat from red meat and whole milk, obesity, lack of exercise, and smoking. Eating healthier, losing weight, exercising more, and quitting smoking if you smoke can all help improve your cholesterol.
