Cholesterol is a commonly used term these days but do you know what it exactly is? It is basically a waxy substance that is present in many foods and in the cells of our body.
The moment you hear the word ‘cholesterol’, there are high chances of you getting worried. This is because your mind has connected the word with something negative.
If a food contains cholesterol, you are most likely to avoid eating it for health reasons. However, you must be aware of the fact that there are two kinds of cholesterol – good cholesterol and bad cholesterol.
HDL or high-density lipoprotein is crowned as good cholesterol and it helps in removing extra cholesterol from the body.
While LDL or low-density lipoprotein is referred to as bad cholesterol which results in plaque build-up in the arteries.
Role of Cholesterol
You should also know that cholesterol is important for bodily functions. The roles played by cholesterol in the body are the following:
- It is required in the formation and maintenance of the structure of body cells and their membranes.
- It is needed to make several hormones such as the stress hormone cortisol and the sex hormones estrogen, testosterone, and progesterone.
- Cholesterol is used by the liver to make bile which is essential for the processing and digesting fat.
- There is a need for cholesterol in the body to make vitamin D in the presence of sunlight.
The above roles are rather essential for the functioning of the body. They indicate that cholesterol is vital for the human body.
Now, what kind of foods can help you maintain healthy cholesterol levels? Well, one of them is green tea! And, before we head to that, you must know the connection between green tea and antioxidant.
This is because, in turn, there is a strong connection between antioxidants and cholesterol.
Green Tea and Antioxidants
Derived from the tea plant Camellia sinensis, green tea is quite different from other tea varieties because it has been least processed. This ensures that most of its antioxidants remain preserved.
Antioxidants are substances that hamper oxidation. Naturally, antioxidants are found in vegetables and fruits. In general, they have a lot of benefits to offer.
They are well known to fight free radicals present in the body and save cells from getting damaged.
Free radicals are actually unstable substances and they tend to steal electrons from the body’s compounds. This can lead to oxidative stress.
Antioxidants in the body prevent that from happening.
Also, when the unstable free radical grabs an electron from the fat and protein molecules of LDL cholesterol, it results in its deposition on the walls of blood vessels. This can lead to a heart attack which is quite alarming.
Oxidative stress is associated with plenty of diseases such as
- cancer,
- heart disease,
- stroke,
- respiratory issues,
- arthritis,
- immune deficiency,
- neurodegenerative diseases, and
- inflammatory conditions.
To stay away from life-threatening diseases, it is important to increase the intake of antioxidants. Apart from fruits and vegetables, you can get antioxidants from other plant-based foods including green tea.
It is best advised to have a cup of green tea or matcha at least once a day to increase your consumption of antioxidants.
It is a rather easy way to ensure that you get enough antioxidants to prevent LDL cholesterol deposition on the walls of arteries.
Green Tea and its Effect on Cholesterol
As per the research carried out, it has been found that individuals who consumed green tea witnessed a positive effect on their cholesterol levels.
LDL cholesterol which is labeled as the “bad’’ cholesterol gets reduced while there is no change in the “good” cholesterol i.e. HDL.
Now bad cholesterol or LDL has been named so because it is the trouble maker when it comes to heart health.
It leads to a fatty buildup in the arteries, a condition that is called atherosclerosis.
It makes the arteries narrow thereby restricting blood flow. This increases the risk for serious medical problems like heart attack, stroke, and the like.
It has been confirmed that green tea does have the ability to lower LDL even if it is minimal. This effect is chiefly due to the antioxidants present in green tea that are called catechins.
Therefore, it is a great idea to include green tea in your heart-healthy diet. Doing something for your heart health is better than doing absolutely nothing.
While taking care of what you eat and how much you exercise every day, a cup of green tea can go a long way in the upkeep of your heart health.
On a different note, don’t expect green tea to do wonders all by itself. It would be unrealistic to do that.
EGCG and Heart Health
There is an active compound in green tea called EGCG or epigallocatechin-3-gallate. It has been observed that EGCG has an effect on a protein called apolipoprotein A-1.
This protein sticks to the fatty buildup in arteries when an individual suffers from atherosclerosis. Thereby, worsening the condition.
It has been found that EGCG breaks down the protein apolipoprotein A-1 and lets the blood flow properly through the arteries.
This finding is quite positive but this effect is not possible by drinking just one cup of green tea a day. More research needs to be carried out in this regard.
Maybe in the years to come, EGCG can be used in developing new medicines for heart attack and stroke. Both are the leading causes of death worldwide and many people lose the battle of life because of them.
More studies will hopefully help in saving so many lives!
Does Decaf Green Tea Help Lower Cholesterol?
You must be aware of the fact that green tea has caffeine present in it. Some people have issues with the caffeine content and therefore decaffeinated green tea is readily available for them.
Though the caffeine is removed from the tea in the decaf version, the flavonoids (phytonutrients) are present. These flavonoids help prevent cardiovascular diseases.
The antioxidants are responsible for preventing the hardening of arteries which is referred to as atherosclerosis. It also helps in reducing the levels of blood cholesterol. This consequently reduces the risk of a heart attack.
What is the fastest way of lowering LDL Cholesterol?
There may be no shortcuts to good health. But there are some sure shot ways that can help you keep your LDL cholesterol levels under check:
- Consume heart-healthy foods (including green tea)
- Exercise regularly
- Stop smoking
- Get rid of excess weight
- Cut down on your alcohol consumption
Why Should Green Tea be Consumed in Moderation?
The above health benefits of green tea in lowering bad cholesterol and keeping the heart healthy are indeed very promising. But, at the same time, you need to keep a tab on your consumption of the beverage.
Excess intake always tends to be harmful. You need to limit it to 3 cups a day. Green tea comes with its own side effects. Most often the problem is because of caffeine and other compounds present in green tea.
Some of the common side effects due to excess of caffeine consumption can be the following:
- Heartburn
- Irregular heartbeat
- Nervousness
- Irritability
- Sleeplessness
There are other issues with excess caffeine intake too. It can cause trouble for those with irritable bowel syndrome and affect the blood sugar levels of those who have diabetes.
The caffeine in green tea can pose a risk for individuals with osteoporosis as it makes the body lose calcium thereby affecting bone health.
Also, catechins can lead to iron deficiency as they tend to block the body’s iron absorption. In case you have anemia, you should avoid drinking green tea.
Green tea is said to increase eye pressure for one hour after consumption. Individuals suffering from glaucoma should avoid green tea.
Additionally, there are certain medications with which you should not consume green tea. It is always better to speak to your doctor if you are suffering from any specific medical condition.
The Bottom Line
The final takeaway is that green tea is healthy and it helps in lowering LDL cholesterol. However, it should be a part of a healthy lifestyle in order to enjoy its positive effects.
Also, you need to consume it in moderation!