If you’re like us, your doctor has warned you that your LDL cholesterol is borderline high and advised you to be on the safe side with your prescribed statin medications. While it’s true that high levels of LDL cholesterol are bad for your heart, it’s also true that cholesterol medications come with a variety of side effects. Additionally, drugs can be expensive. Fortunately, statins aren’t the only things that can help keep cholesterol in check. In fact, a recent study found that simple fruit extracts that can be blended into natural drinks can dramatically lower cholesterol.
Research published in journals BMC complementary medicine and therapy, found that amla fruit extract “lowers total and LDL (“bad”) cholesterol (more details below). Researchers advise that natural fruit extracts “may be used as an adjunct to conventional treatments.” [such as] lifestyle modification and pharmacological intervention. ”
But what exactly is amla? And should you include it in your diet? We consulted several experts to find out the answer.
What exactly is amla fruit?
Amla fruit, or “Indian gooseberry”, is a small tree native to India and Southeast Asia. It produces green fruit about the size of a golf ball. Although it has a sour taste, it is rich in beneficial nutrients.
“Amla fruit is a natural source of numerous nutrients and antioxidants, including high amounts of vitamin C,” explains osteopathic physician Dr. Kevin Huffman. He is a certified bariatric specialist and regularly shares eating and nutrition tips with his over 30,000 Facebook followers. “Essentially, amla fruit can be considered nature’s very own vitamin C supplement, but it also provides many other beneficial compounds that contribute to overall health.”
Peoples such as India, Nepal, and Thailand have been using amla fruit in recipes, drinks, and natural remedies for hundreds of years. It is a staple of Ayurvedic medicine, an Eastern philosophy that emphasizes a holistic and natural approach to physical and mental health.
How Amla Fruit Extract Lowers Cholesterol Naturally
Let’s go back to the study I mentioned earlier. A team of Indian scientists completed a 12-week, randomized, double-blind, placebo-controlled clinical study involving 59 volunteers. metabolic syndrome. Approximately one in three adults have metabolic syndrome, a group of conditions associated with heart disease and type 2 diabetes. (Click for tips on how to reverse prediabetes.)
During the study, participants were divided into three groups.
- People taking a placebo twice a day
- Those taking Amla fruit extract 250mg twice a day
- Those taking Amla fruit extract 500mg twice a day
Results: People who took the 500 mg supplement twice a day reduced LDL cholesterol by 21.8% and increased HDL (“good”) cholesterol by 22.2%. There was also a 19.2% reduction in triglycerides (a type of fat that increases the risk of heart disease) and a 53.8% reduction in C-reactive protein (CRP), a substance produced by the liver in response to inflammation. (Studies have shown that high CRP increases the risk of heart disease.)
Pretty amazing, right?
Most of these benefits may be due to the fruit’s complex combination of biochemicals, says Dr. Michael Witcher, associate professor of medicine in the department of oncology and experimental medicine at McGill University in Montreal, Canada. explains.
“One broad class of molecules that are abundant in amla are called polyphenols. Polyphenols have powerful antioxidant properties, which inhibit the oxidation (chemical change) of cholesterol to potentially harmful forms. ” he explains. “Additionally, there is evidence that polyphenols promote the conversion of cholesterol to bile acids, thereby preventing harmful accumulation of cholesterol in blood vessels.”
In other words, fruit extracts can help stop cholesterol from building up arterial plaque, which contributes to an increased risk of heart disease.
“We think the results of this study are very promising for people who suffer from high cholesterol and related health conditions,” added Dr. Huffman, founder of Ambari Nutrition. “Notably, both the 250mg and 500mg doses taken twice daily proved to be effective, with higher doses showing even more pronounced effects.”
Other health benefits of amla fruit powder
Amla fruit is rich in vitamin C and antioxidants, so when taken as a supplement or mixed into a drink, it may also provide other health benefits, including:
1. Amla Fruit Powder Benefits: Heartburn Relief
Gastroesophageal reflux disease (GERD) is a common cause of chronic heartburn. It occurs when stomach acid backs up into the esophagus, causing pain in the upper abdomen and regurgitation of food.
In a four-week, double-blind, placebo-controlled clinical trial, researchers found that participants who took 1,000 mg of amla fruit extract daily had fewer symptoms of gastroesophageal reflux disease compared to participants who took a placebo. I found that it was significantly reduced. (Click for her 9 ways to instantly relieve heartburn.)
2. Amla Fruit Powder Benefits: Youthful Skin
Exposure to the sun’s ultraviolet (UV) radiation is one of the main causes of skin damage. A comprehensive review of various medicinal creams found that compounds found in Indian gooseberry and other similar plants may protect against sun damage.
Another study found that antioxidant compounds in superfruits appear to reduce the breakdown of collagen, a protein responsible for keeping skin smooth and supple.
3. Benefits of amla fruit powder: Makes hair thicker
In Southeast Asian countries such as Thailand, plants such as amla fruit are often used to support hair growth and prevent hair loss.And research published in Journal of Ethnopharmacology We have reviewed the effects of certain plants on hair growth. Among all the plants tested, amla was the second most potent hair loss inhibitor. Although these results are promising, this study was conducted in mice and further research is needed. (If you’re suffering from thinning hair, click to find an inexpensive shampoo to reverse hair loss.)
4. Benefits of Amla Fruit Powder: Reduced Cancer Risk
Most cancer research on amla fruit extract has been conducted using animal models. However, the healing compounds found in the plant have promising results. Dr. Witcher has confirmed these benefits firsthand in his own laboratory. “For me, the most interesting biomolecule in amla is a type of polyphenol called tannin,” he says. “Some of the tannins in amla are known to have anti-cancer properties, and amla extracts can kill tumor cells in the laboratory. There is a small number of studies showing that amla extracts inhibit tumor growth in animals. There are also reports that taking amla extract daily may reduce the risk of developing some cancers. This is an understudied and underfunded topic in cancer research. This is the field in which I am.”
natural drinks that lower cholesterol
Amla may be best known for its capsule form, but countless women are reaping its benefits by mixing the powdered version into their smoothies.
“Amla fruit powder provides similar effects as dietary supplements. The main difference is its form and how you prefer to incorporate it into your diet,” says Dr. Huffman. “Amla powder is made by drying and grinding amla fruit, which retains most of its nutritional value. It can be added to smoothies and yogurt, and can also be used as a seasoning for cooking.”
Brand to try: Terrasoul Super Foods. Their organic amla fruit powder boasts an average rating of 4.5 stars (Buy on Amazon, $14.99) and users never get tired of it. One of our Amazon reviewers, Carolyn, says this powder helped lower her cholesterol. “I’ve been using half a teaspoon a day since I bought it.” [8 months ago]. My cholesterol went from 178 (not bad) to 152! seriously! “
And Andrea Wilson gave the powder a 5-star review and said, “I use amla powder in my smoothie every day to lower my cholesterol.” Try mixing a he cup of amla powder into these delicious smoothies.
Other ways to get your daily dose of superfruits
If you want to take supplements, follow Dr. Huffman’s advice. “We recommend looking for trusted brands that prioritize quality and transparency in their manufacturing processes,” he says. “Two reputable options on the market are Himalayan Organic Amla (Buy on Amazon, $16.99 for 60 capsules) and Organic India Amlaki (Buy on Amazon, $17.99 for 90 capsules).”
Additionally, “We recommend these brands because they are very particular about using organic amla fruit and prioritize strict quality control measures.” Additionally, to ensure high potency, We carefully source our ingredients and our manufacturing process is designed to preserve the fruit’s natural goodness. ”
Dr. Witcher, on the other hand, recommends an amla fruit supplement made by Sabinsa. “It’s trademarked as ‘Savery,'” he says. “Many companies buy Saberry and encapsulate it under their own brand name. Look for ingredients that indicate the term Sabinsa extract or other references to Sabinsa.” What to try: SuperSmart Double Amla (Us .Buy at SuperSmart, $23 for 100 capsules)
Other companies, such as Life Extension, use Kapros, another trademarked amla fruit extract. For example, Life Extension’s Advanced Lipid Control contains 500 mg of Capros in each dose (purchased at LifeExtension.com, $22.50 for 60 capsules).
How much amla fruit extract should you take daily?
Most supplements contain between 250 mg and 500 mg of amla fruit extract. This is the same dose that had the greatest impact on lowering cholesterol in the Indian study.
“We recommend taking the 500mg supplement twice a day,” says Dr. Witcher. “However, consumers should be aware that amla can act as a laxative, so they should keep this in mind when finding the ideal dose. Especially the diuretic properties of the plant. For people with sensitivities, 250 mg twice a day may be sufficient to provide health benefits.”
Who should not consume Amla fruit extract?
Amla fruit extract has proven safety. Dr. Huffman added, “It’s important to know that there were no adverse events among participants in this study.” Still, it’s important to consult your health care provider before starting any new vitamins or dietary supplements, especially if you are currently taking prescription medications or have an underlying medical condition.
You should also avoid taking amla fruit extract if you are pregnant or breastfeeding. At this time, there is little research on the effects of this plant on infant growth and breast milk.
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This content is not intended to be a substitute for professional medical advice or diagnosis. Always consult your doctor before proceeding with any treatment plan.
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