Can eating one plum a day for four weeks lower cholesterol levels?

All fruits and vegetables come packed with nutrients that can help manage various lifestyle issues. Plums are no different. But, when we came across an Instagram post by Dr Dan Gubler, a plant-based natural molecules expert for human health, citing an NIH study noting that 1 plum per day for four weeks lowered cholesterol levels, we decided to find out more. “Plums are a great food to lower cholesterol. This is not only because of the fibre in plums but also due to a large amount of cholesterol-lowering phytonutrients,” Dr Gubler captioned the post.

So, what makes plums good for regulating cholesterol levels?

While there isn’t direct evidence that plums specifically lower cholesterol, their fibre content can indirectly reduce cholesterol. Soluble fibre, found in fruits like plums, helps to lower LDL (bad) cholesterol levels by binding to cholesterol in the digestive tract and removing it from the body.

Payal Sharma, dietician, Dharamshila Narayana Superspeciality Hospital said plums are indeed beneficial for heart health due to their high content of antioxidants, fibre, and vitamins.

Experts particularly attribute it to soluble fibre in plums such as pectin.

“Soluble fibre works by binding to cholesterol in the digestive tract, preventing its absorption into the bloodstream and facilitating its elimination from the body,” said nutritionist, Nupuur Patil.

Are your cholesterol levels in place? (Source: Getty Images/Thinkstock)

Additionally, Patil shared that plums contain antioxidants like phenolic compounds, associated with cardiovascular health benefits, including cholesterol reduction. Patil said that eating one plum a day for four weeks may help lower cholesterol levels, along with other dietary considerations. “Plums are rich in antioxidants and fibre, which can aid in reducing LDL cholesterol and promoting heart health. Incorporating this delicious fruit into your daily routine could be a simple and tasty way to support your cardiovascular well-being,” said Patil.

What to keep in mind?

While incorporating plums into a balanced diet may support overall heart health, they should be part of a comprehensive approach that includes a variety of fruits, vegetables, whole grains, and other nutrient-rich foods. Factors such as including regular exercise and avoiding excessive saturated and trans fats, are crucial for managing cholesterol levels effectively, mentioned Sharma.

“So, while plums may not directly lower cholesterol, they certainly promote heart health as part of a well-rounded diet,” Sharma said.

 

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A post shared by Dan Gubler, Ph.D. (@drdangubler)

Patil also said that it’s essential to note that individual responses to dietary changes can vary, and other factors such as lifestyle and genetics also influence cholesterol levels. “Therefore, consulting with a healthcare provider or registered dietitian is advisable for personalised recommendations,” Patil said.

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