John Miller
Mushrooms are a type of fungi that have been used in various cultures for their culinary, medicinal, and spiritual benefits. They are also a great addition to a heart-healthy diet. Certain types of mushrooms, such as shiitake, king oyster, oyster, and maitake, have been found to lower triglyceride levels. This is due to the presence of ergothioneine, an amino acid that may help prevent the formation of arterial plaque, and beta-glucan, a type of soluble fibre that impedes the absorption of cholesterol and triglycerides in the digestive tract. Consuming 9 grams of dried shiitake mushrooms daily has been shown to reduce triglycerides by 6-7%. Additionally, oyster mushrooms have been found to lower triglyceride concentrations in humans. Substituting mushrooms for meat in recipes can also help reduce cholesterol intake, further benefiting heart health.
| Characteristics | Values |
|---|---|
| Do mushrooms raise triglycerides? | No, they lower triglyceride levels. |
| Which mushrooms are best for lowering triglycerides? | Oyster, shiitake, king oyster, and maitake mushrooms have the highest ergothioneine content, which is linked to lower triglyceride levels. |
| How do mushrooms lower triglycerides? | Mushrooms contain beta-glucan, a soluble fibre that forms a gel-like substance in the GI tract. This gel traps cholesterol and triglycerides, preventing their absorption by the body during digestion. |
| How much mushroom should be consumed to lower triglycerides? | Consuming 9 grams of dried shiitake mushrooms daily has been shown to reduce triglycerides by 6-7%. |
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What You'll Learn
Oyster mushrooms lower triglycerides
Mushrooms are a healthy food that can be incorporated into your diet in many ways. They are a good substitute for meat and can be used in recipes like tacos, meatloaf, and burgers. They are also versatile and can be sautéed and tossed with spices or blended with ground beef.
Oyster mushrooms, in particular, have been shown to have lipid-lowering effects. They are a type of wood-rotting mushroom and belong to the same biological class and order as Shiitake mushrooms, which are known to reduce cholesterol in humans. Oyster mushrooms are high in ergothioneine, which is linked to lower triglyceride levels and may help prevent the formation of arterial plaque. They also contain beta-glucans, which are fibres that can help reduce cholesterol production in the body.
Several studies have been conducted to investigate the effects of oyster mushrooms on blood lipid profiles. A 2011 randomised control trial found that consuming 30 grams of dried oyster mushrooms for 21 days decreased triglycerides, total cholesterol, and LDL cholesterol levels compared to a placebo. Another study found that consuming oyster mushrooms reduced triacylglycerol concentrations and total cholesterol levels.
In addition to their lipid-lowering effects, oyster mushrooms have also been shown to have other health benefits. They contain bioactive compounds with antioxidative and cyclooxygenase inhibition properties, which may contribute to improved heart health. They are also a good source of vitamin D, which is important for heart health.
Overall, oyster mushrooms are a nutritious food that can be a great addition to a heart-healthy diet. They have been shown to lower triglyceride levels and cholesterol levels, which are risk factors for cardiovascular disease.
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Shiitake mushrooms lower triglycerides
Mushrooms are a versatile food with many health benefits. They are low in calories and contain vitamins, minerals, and other health-promoting compounds. They are also a good source of fibre, protein, and amino acids.
Shiitake mushrooms, in particular, have been found to lower triglycerides. A diet containing shiitake mushrooms has been shown to significantly decrease serum triglyceride concentrations by 55% in rats. Consuming 9 grams of dried shiitake mushrooms daily has been shown to reduce triglycerides by 6-7% in humans.
Shiitake mushrooms contain compounds that help lower cholesterol, which may reduce the risk of heart disease. They are rich in beta-glucans, a type of fibre that reduces cholesterol absorption in the gut. They also contain eritadenine, a compound that inhibits the production of cholesterol, and sterols, which block cholesterol absorption.
Shiitake mushrooms are also a good source of ergothioneine, which is linked to lower triglyceride levels and may help prevent the formation of arterial plaque. They are native to East Asia and are typically eaten like vegetables, although they are fungi that grow on decaying hardwood trees. They have a rich, savoury taste and are prized for their health benefits.
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Mushrooms are a healthy meat substitute
Mushrooms are a versatile food that can be used in a wide range of dishes. They are rich sources of vitamins and minerals, including selenium, zinc, and vitamins B1, B2, B5, B6, and B12. They are also low in calories, carbohydrates, fat, and sodium.
Mushrooms can be grilled, fried, or sliced and seared, and they can be used in dishes such as burgers, sandwiches, and pasta sauces. For example, king oyster mushrooms can be sliced and seared like scallops, and portobello mushrooms make good burgers.
Mushrooms are also a sustainable alternative to meat. Animal agriculture is the second-largest contributor to greenhouse gas emissions and the leading cause of deforestation, water and air pollution, and biodiversity loss worldwide. Eating more plants requires fewer resources and emissions.
In addition to their environmental benefits, mushrooms have unique nutritional benefits that make them a great addition to a heart-healthy diet. They contain beta-glucan, a type of soluble fiber that forms a gel-like substance in the GI tract, trapping cholesterol and triglycerides so they cannot be absorbed by the body during digestion. Oyster mushrooms, in particular, have been shown to lower concentrations of triglycerides, cholesterol, and oxidized LDL.
Overall, mushrooms are a delicious, nutritious, and environmentally friendly alternative to meat.
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Mushrooms are a good source of ergothioneine
The ergothioneine content varies depending on the type of mushroom. A Japanese study in 2013 found that king oyster, maitake, oyster, and shiitake mushrooms have the highest ergothioneine content. The same study also found that the mycelia of some mushroom species, such as Ganoderma neojaponicum, Ganoderma applanatum, and Paecilomyces tenuipes, contain higher levels of ergothioneine than their fruiting bodies.
Ergothioneine has been linked to several potential health benefits, including lower triglyceride levels and the prevention of arterial plaque formation, which is a key factor in heart disease. Additionally, ergothioneine has potent antioxidant and vitamin-like properties that can boost overall cell health and wellness, as well as support cognitive function and mitigate the effects of photoaging in the skin.
Mushrooms are not only a good source of ergothioneine but also contain beta-glucan, a type of soluble fiber that forms a gel-like substance in the GI tract. This gel traps cholesterol and triglycerides, preventing their absorption by the body during digestion. This makes mushrooms a heart-healthy food and a good substitute for meat in recipes, helping to reduce total cholesterol intake.
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Mushrooms are a natural alternative to statins
Statins are a class of cholesterol-lowering drugs used to treat hyperlipidemia and reduce the risk of atherosclerotic cardiovascular disease (ASCVD). They are the first-choice drug for many patients as they are proven to decrease morbidity and mortality in patients with an increased risk of ASCVD. Statins are also used to treat dyslipidemia, a condition characterised by an imbalance of lipids in the blood, including elevated levels of cholesterol, low-density lipoprotein (LDL), or triglycerides.
Mushrooms, particularly the oyster variety, have been shown to positively influence the lipid profile, lowering concentrations of triglycerides, cholesterol, and oxidized LDL. This is due to the presence of 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 by the body. King oyster, maitake, and shiitake mushrooms also contain high levels of ergothioneine, which is linked to lower triglyceride levels and the prevention of arterial plaque.
In addition to their cholesterol-lowering properties, mushrooms are a valuable source of biologically active substances, including phenolic and indolic compounds, carotenoids, flavonoids, and vitamins. These substances have been proven to exert immunostimulatory, anticancer, antibacterial, antifungal, anti-inflammatory, and antioxidant effects.
When combined with lifestyle changes, diet selection, and weight management, medicinal mushroom supplements can work synergistically to reduce lipid levels and minimise the risk of complications associated with hypercholesterolemia.
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Frequently asked questions
No, mushrooms have been shown to lower triglyceride levels. Oyster mushrooms, in particular, have been shown to lower concentrations of triglycerides, cholesterol, and oxidized LDL.
Other foods that can help lower triglycerides include cauliflower, kale, black beans, and fresh or frozen fruit.
Foods to avoid if you have high triglycerides include starchy vegetables like corn and peas, alcohol, and foods with high amounts of saturated fat or trans fat.
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