Can Carrots Reduce Cholesterol : Carrots

Reasons Why Carrots (of All Colors) Are Healthy For You

Registered dietitian Anna Taylor, MS, RD, LD, CDE, shares the nutritional benefits for these yummy veggies.This vitamin A content actually comes from provitamin A carotenoids which help your body fight infections.This vitamin A content actually comes from provitamin A carotenoids which help your body fight infections.Studies have shown that carotenoids, an antioxidant pigment found in carrots, may decrease your risk of age-related macular degeneration.Studies have shown that carotenoids, an antioxidant pigment found in carrots, may decrease your risk of age-related macular degeneration.Plus, one study noted that women who have high circulating levels of carotenoids may also have a reduced risk of breast cancer.Plus, one study noted that women who have high circulating levels of carotenoids may also have a reduced risk of breast cancer.However, studies found that eating more carrots has been linked to lower cholesterol levels, thereby decreasing your risk for heart disease.However, studies found that eating more carrots has been linked to lower cholesterol levels, thereby decreasing your risk for heart disease.Yellow : These also contain beta carotene and lutein, a carotenoid researchers think may protect the eyes, since antioxidants help shield cells from damage.: These also contain beta carotene and lutein, a carotenoid researchers think may protect the eyes, since antioxidants help shield cells from damage.Red : Provides biotin, fiber, potassium, vitamins K, B6 and C, and the trace element molybdenum, an essential mineral just like iron.This important element activates key enzymes in your body that helps it rid itself of certain toxins.: Provides biotin, fiber, potassium, vitamins K, B6 and C, and the trace element molybdenum, an essential mineral just like iron.This important element activates key enzymes in your body that helps it rid itself of certain toxins.This subtly spicy quinoa dish is loaded with carrots and zucchini. .

Carrots 101: Nutrition Facts and Health Benefits

The carrot (Daucus carota) is a root vegetable often claimed to be the perfect health food.Carrots are found in many colors, including yellow, white, orange, red, and purple.Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.Nutrition facts Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs ( 1 , 2 ).Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal.Their GI ranges from 16–60 — lowest for raw carrots, a little higher for cooked ones, and highest for puréed (4, 5 ).Eating low-glycemic foods is linked to numerous health benefits and considered particularly beneficial for people with diabetes ( 6 , 7 ).They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease ( 9 , 10 , 11 ).Insoluble fibers may reduce your risk of constipation and promote regular bowel movements ( 1 , 14).These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer ( 1 ).Polyacetylenes: Recent research has identified bioactive compounds in carrots that may help protect against leukemia and other cancers ( 1 , 25 , 26 ).Recent research has identified bioactive compounds in carrots that may help protect against leukemia and other cancers ( , , ).SUMMARY Carrots are a great source of many plant compounds, especially carotenoids, such as beta carotene and lutein.Dated research suggested that carotenoids could protect against lung cancer, but newer studies have not identified a correlation ( 31 , 32 ).Weight loss As a low-calorie food, carrots can increase fullness and decrease calorie intake in subsequent meals ( 33 ).SUMMARY Eating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health.Studies comparing organic and conventionally grown carrots did not find any difference in the amount of carotenoids or antioxidant content and quality ( 38 , 39 , 40 , 41 , 42 ).Individual concerns Carrots are generally considered safe to eat but may have adverse effects in some people.Additionally, carrots grown in contaminated soils may contain higher amounts of heavy metals, affecting their safety and quality. .

The #1 Best Vegetable to Lower Cholesterol, Says Dietitian — Eat

But if you skip out on veggies, you're potentially missing out on tons of nutrients, vitamins, and health benefits.You can munch on them with hummus, add them to a salad, or toast them with olive oil and garlic and enjoy them as a side dish.According to Harvard Health, carrots make a great snack for helping your heart and reducing cholesterol because they're easy to eat and are loaded with fiber.So, next time you're in the mood for a quick snack and want to try roasting some yummy vegetables in the oven, try grabbing some carrots and giving your body a dose of heart-healthy nutrients. .

13 Cholesterol-Lowering Foods to Add to Your Diet Today

Having high cholesterol levels — especially “bad” LDL — is linked to an increased risk of heart disease ( 1 ).Low “good” HDL cholesterol and high triglycerides are also linked to increased risk ( 2 ).Here are 13 foods that can lower cholesterol and improve other risk factors for heart disease.Replacing some refined grains and processed meats in your diet with legumes can lower your risk of heart disease.Other studies link pulses to weight loss — even in diets that do not restrict calories ( 4 ).They’re a rich source of monounsaturated fats and fiber — two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol (5).An analysis of 10 studies determined that substituting avocados for other fats was linked to lower total cholesterol, LDL and triglycerides (7).Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health (8).Almonds and other nuts are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide.Calcium, magnesium and potassium, also found in nuts, may reduce blood pressure and lower your risk of heart disease.In an analysis of 25 studies, eating 2–3 servings of nuts per day decreased “bad” LDL cholesterol by an average of 10.2 mg/dl ( 10 ).Eating a daily serving of nuts is linked to a 28% lower risk of both fatal and nonfatal heart disease (8).Omega-3s bolster heart health by increasing “good” HDL cholesterol and lowering inflammation and stroke risk.In one large, 25-year study in adults, those who ate the most non-fried fish were the least likely to develop metabolic syndrome, a cluster of symptoms that includes high blood pressure and low “good” HDL levels ( 11 ).In another large study in older adults, those who ate tuna or other baked or broiled fish at least once a week had a 27% lower risk of stroke ( 12 ).In fact, fried fish may increase your risk of heart disease and stroke ( 13 ).Fish is a major part of the Mediterranean diet, which has been extensively studied for its benefits on heart health ( 14 , 15 ).In fact, a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke.Many types of fruit are rich in soluble fiber, which helps lower cholesterol levels ( 20 ).Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase “good” HDL and lower “bad” LDL cholesterol (22).It may seem too good to be true, but research verifies the claims that dark chocolate and cocoa can lower “bad” LDL cholesterol ( 23 ).Cocoa and dark chocolate also seem to protect the “bad” LDL cholesterol in your blood from oxidation, which is a key cause of heart disease ( 25 ).help lower blood pressure and “bad” LDL cholesterol while raising “good” HDL.may help lower LDL cholesterol and reduce other heart disease risk factors.Vegetables also deliver a range of plant compounds which offer many health benefits, including protection against heart disease.Two of the primary beneficial compounds in tea are: Catechins: Help activate nitric oxide, which is important for healthy.Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which are linked to a lower risk of heart disease ( 36 ).Carotenoids act as antioxidants to get rid of harmful free radicals that can lead to hardened arteries ( 37 ).One five-year study gave older adults at risk of heart disease 4 tablespoons (60 ml) a day of extra virgin olive oil alongside a Mediterranean diet.Olive oil is a rich source of monounsaturated fatty acids, the kind that may help raise “good” HDL and lower “bad” LDL cholesterol. .

8 Impressive Benefits of Carrot Juice

Specifically, 1 cup (250 ml) of carrot juice packs over 250% of the DV for vitamin A, mostly in the form of provitamin A carotenoids like beta carotene ( 1 ).What’s more, carrot juice is an excellent source of lutein and zeaxanthin, two other carotenoids that accumulate in your eyes and shield them from damaging light ( 1 ).A high dietary intake of lutein and zeaxanthin may lower your risk of eye issues, such as age-related macular degeneration (AMD).Summary Carrot juice is a very good source of carotenoids, including beta carotene, lutein, and zeaxanthin, which are vital for eye health and may protect against AMD.Both vitamins A and C found in carrot juice act as antioxidants and protect immune cells from free radical damage ( 5 , 6 ).In fact, one rodent study found that inadequate dietary intake of vitamin B6 prohibited the growth of immune cells called lymphocytes ( 7 ).Specifically, polyacetylenes, beta carotene, and lutein from carrot juice extract may be effective against human leukemia cells ( 8 , 9 ).Another test-tube study reported similar results but indicated that polyacetylenes — not beta carotene or lutein — are the main anticancer agents in carrot juice ( 8 ).A 2-week study in 22 healthy young men found that drinking approximately 1.5 cups (330 mL) of carrot juice per day didn’t significantly affect biomarkers in feces related to colon cancer.In particular, studies in rats with type 2 diabetes show that fermented carrot juice decreases blood sugar and improves other related markers.Another rodent study found that purple carrot juice boosts blood sugar control due to the anti-inflammatory effect of its anthocyanin pigments ( 14 ).Even so, carrot juice has a low glycemic index (GI) — a measure of how much a certain food increases blood sugar levels.Summary Limited animal studies suggest that fermented and purple carrot juice improve blood sugar control.Summary Carrot juice provides vitamin C and beta carotene, two antioxidants that may protect your skin from damage.First, carrot juice is a good source of potassium, a mineral that plays an important role in proper blood pressure regulation.Summary The potassium and antioxidants in carrot juice may help lower blood pressure and decrease risk factors for heart disease.NAFLD occurs when fat accumulates on your liver, typically as a result of poor diet, excess weight, or obesity.Another rodent study produced similar results, revealing that carrot juice didn’t reduce fat on the liver but decreased inflammatory blood markers ( 25 , 26 ).Pregnant women, older adults, young children, and those with compromised immune systems should avoid unpasteurized carrot juice.Additionally, drinking very large amounts of carrot juice may lead to carotenemia, a condition that turns your skin yellow-orange as a result of high blood levels of beta carotene ( 27 ). .

Carrots are healthy, but active enzyme unlocks full benefits

Studies with humans and mice show the conversion of beta-carotene to vitamin A reduces "bad" cholesterol in the blood.The first study, published in the Journal of Nutrition, analyzed blood and DNA samples from 767 healthy young adults aged 18 to 25."People who had a genetic variant associated with making the enzyme BCO1 more active had lower cholesterol in their blood.To follow up on these findings, Amengual and his colleagues conducted a second study, published in the Journal of Lipid Research, using mice.In the second study, the researchers also investigated the biochemical pathways of these processes, determining where in the body the effect occurs.We observed that in mice with high levels of vitamin A, the secretion of lipids into the bloodstream slows down," Amengual notes. .