Michael Davis
Mushrooms are a versatile food with a range of culinary, medicinal, and spiritual uses. They are a good source of protein, vitamins B and D, and minerals like selenium. They are also low in calories and contain antioxidants. Research has shown that mushrooms may help to lower cholesterol and triglyceride levels, which could reduce the risk of cardiovascular disease. For example, a study found that consuming 9 grams of dried shiitake mushrooms daily reduced total cholesterol by 9-12% and triglycerides by 6-7%. Another study showed that oyster mushrooms lowered concentrations of triglycerides, cholesterol, and oxidized LDL. Traditional mushroom consumption has also been linked to lower triglyceride levels in an indigenous community in Oaxaca, Mexico.
| Characteristics | Values |
|---|---|
| Frequency of mushroom consumption | A high frequency of mushroom consumption (>3 times per week) was significantly correlated with lower triglyceride levels |
| Types of mushrooms | Oyster, shiitake, maitake, enokitake, and king oyster mushrooms |
| Mechanism of action | Beta-glucan, a type of soluble fiber found in mushrooms, forms a gel-like substance in the GI tract that "traps" cholesterol and triglycerides, preventing their absorption during digestion |
| Additional benefits | Mushrooms are a leading dietary source of ergothioneine, an antioxidant and anti-inflammatory amino acid that may lower the risk of early death from cardiovascular disease |
| Other benefits | Mushrooms are low in calories, high in protein, and a good source of vitamins B and D, minerals like selenium, and antioxidants |
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What You'll Learn
Oyster mushrooms lower triglycerides
Mushrooms are a leading dietary source of an antioxidant and anti-inflammatory amino acid called ergothioneine. Ergothioneine is linked to lower triglyceride levels and may help prevent the formation of arterial plaque, which is a key player in heart disease.
Oyster mushrooms (Pleurotus ostreatus) are a group of gilled mushrooms that contain powerful plant compounds. Oyster mushrooms have been shown to lower concentrations of triglycerides, cholesterol, and oxidized LDL. A 2011 study found that eating a soup containing 30 grams of dried oyster mushrooms for 21 days decreased triglycerides, total cholesterol, and oxidized LDL cholesterol levels compared to a placebo.
Another study found that dietary supplementation with oyster mushrooms reduced visceral fat and hyperlipidemia in inhabitants of a rural community in Mexico. The study showed that a high frequency of mushroom consumption (>3 times per week) was significantly correlated with lower triglyceride levels.
Oyster mushrooms also contain beta-glucans, a type of soluble fiber that forms a gel-like substance in the GI tract. The gel "traps" cholesterol and triglycerides, preventing their absorption by the body during digestion. This process helps lower blood cholesterol levels.
In addition to their heart-health benefits, oyster mushrooms have been found to have antioxidative and anti-inflammatory properties. Animal and test-tube studies suggest that oyster mushrooms provide antioxidants and may protect against cellular damage. For example, a 2016 test-tube study found that extract from gray oyster mushrooms inhibited oxidative damage to human artery cells and prevented oxidation of LDL cholesterol.
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Shiitake mushrooms lower triglycerides
Shiitake mushrooms are a type of edible mushroom native to East Asia. They are a rich source of nutrients, including protein, fiber, minerals, vitamins, and antioxidant compounds. They are also known for their medicinal properties and are used around the world as food and supplements.
Shiitake mushrooms have been found to lower triglyceride levels in the body. A study conducted in an indigenous community in Oaxaca, Mexico, found that adults who consumed edible mushrooms daily had significantly lower triglyceride levels. Another study, which assessed the effects of shiitake bars on individuals with borderline high cholesterol, showed a 10% reduction in triglycerides after 66 days of consumption.
The cholesterol-lowering effects of shiitake mushrooms have been attributed to the compound eritadenine, which regulates lipid metabolism. Additionally, shiitake mushrooms contain beta-glucans, a type of soluble fiber that forms a gel-like substance in the GI tract, trapping cholesterol and triglycerides and preventing their absorption during digestion.
Shiitake mushrooms also contain ergothioneine, an amino acid with anti-inflammatory and antioxidant properties. Ergothioneine has been linked to lower triglyceride levels and may help prevent the formation of arterial plaque, thereby supporting heart health.
Overall, shiitake mushrooms are a nutritious food with potential health benefits, including the ability to lower triglyceride levels and promote cardiovascular health. However, it is important to note that further research is needed to confirm these effects, especially in human studies.
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Maitake mushrooms lower triglycerides
Maitake mushrooms are one of the varieties of mushrooms with the highest ergothioneine content. Ergothioneine is an antioxidant and anti-inflammatory amino acid that has been linked to lower triglyceride levels. It also helps prevent the formation of arterial plaque, which is a key contributor to heart disease.
Mushrooms contain a compound called eritadenine, which has been linked to lower cholesterol values. Research is still ongoing in this area, but the existing studies have used shiitake mushrooms, which are known to have high levels of eritadenine.
In addition, mushrooms contain two types of fibre: insoluble and soluble. The soluble fibre found in mushrooms is called beta-glucan, which forms a gel-like substance in the GI tract. This gel traps cholesterol and triglycerides, preventing them from being absorbed by the body and helping to lower blood cholesterol levels.
Studies have shown that a high frequency of mushroom consumption (more than three times per week) is significantly correlated with lower triglyceride levels. This is particularly true in indigenous communities in Mexico, where traditional consumption of edible mushrooms is supported by ethnomycological studies.
Overall, the unique nutritional benefits of mushrooms make them a great addition to a heart-healthy diet. Maitake mushrooms, in particular, have high levels of ergothioneine, which is linked to lower triglyceride levels and improved cardiovascular health.
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Enokitake mushrooms lower triglycerides
Enokitake mushrooms, also known as enoki mushrooms, are a versatile, edible fungus commonly used in many types of cuisine. They are cultivated in North America, Europe, and Asia and are known for their crisp texture and mild, umami flavor.
Enokitake mushrooms are rich in nutrients, including fiber, vitamins B, C, D, E, and K, and compounds like polysaccharides and polyphenols. They are also a good source of antioxidants, which can help protect cells from damage caused by free radicals and may prevent chronic conditions such as heart disease and cancer.
Several studies have shown that enokitake mushrooms may help lower triglyceride levels. In one animal study, hamsters that consumed enoki mushroom extract or powder had lower levels of triglycerides compared to a control group. Additionally, test-tube and older animal studies suggest that enoki mushrooms may decrease triglyceride levels and other risk factors for heart disease, including cholesterol and blood pressure.
The exact impact of enokitake mushrooms on triglyceride levels in humans requires further research. However, traditional mushroom consumption has been linked to lower triglyceride levels, particularly in indigenous communities in Oaxaca, Mexico, where a high frequency of mushroom consumption (>3 times per week) was associated with significantly lower triglyceride levels in adults.
Overall, enokitake mushrooms are a nutritious food with potential health benefits, including the ability to lower triglycerides and promote heart health.
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Mushrooms lower triglycerides and blood pressure
Mushrooms are a versatile food with medicinal properties. They are a good source of protein, vitamins B and D, selenium, and antioxidants. They are also low in calories and fat and high in soluble fibre.
Research has shown that mushroom consumption is associated with lower triglyceride levels. One study found that adults in an indigenous community in Mexico who consumed edible mushrooms every day had significantly lower levels of triglycerides and diastolic blood pressure. Oyster mushrooms, in particular, have been found to lower concentrations of triglycerides, cholesterol, and oxidized LDL. A study found that consuming 30g of dried oyster mushrooms daily for 21 days significantly decreased triacylglycerol concentrations and oxidized low-density lipoprotein levels.
Shiitake mushrooms have also been found to be effective in managing cholesterol. Consuming 9 grams of dried shiitake daily has been shown to reduce total cholesterol by 9-12% and triglycerides by 6-7%. Maitake mushrooms have also been found to lower cholesterol and triglyceride levels.
The amino acid ergothioneine, found in high concentrations in mushrooms, is linked to lower triglyceride levels and may help prevent the formation of arterial plaque. Mushrooms also contain beta-glucan, a type of soluble fibre that forms a gel-like substance in the GI tract, trapping cholesterol and triglycerides and preventing their absorption during digestion.
By incorporating mushrooms into your diet, you can support your heart health and potentially lower your risk of cardiovascular disease.
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Frequently asked questions
Yes, mushrooms have been shown to lower triglycerides. Oyster mushrooms, in particular, have been shown to lower concentrations of triglycerides, cholesterol and oxidized LDL. Consuming 9 grams of dried shiitake mushrooms daily has been shown to reduce triglycerides by 6-7%.
Triglycerides are a type of fat found in the blood. High levels of triglycerides are linked to an increased risk of cardiovascular disease.
Other foods that can help lower triglycerides include beans, fruits, vegetables, avocado, and nuts.
