Drinking it daily as part of a healthy, balanced diet may support heart health
A popular drink costing just 14p could benefit people dealing with two serious health conditions, research suggests. Drinking this beverage as part of a healthy, balanced diet may help in reducing blood pressure and cholesterol.
High blood pressure and high cholesterol continue to be major health concerns throughout Britain. It’s estimated that almost half of all Brits are struggling with high cholesterol, while roughly one-third are dealing with raised blood pressure.
Both conditions are well-known risk factors for heart attacks and strokes. It’s generally recognised that specific dietary modifications can assist in managing both problems.
Reducing saturated fats can lower cholesterol levels, while cutting salt intake can positively impact blood pressure. One specific drink, though, may address both issues at once.
Studies have suggested that orange juice could assist in lowering both cholesterol and blood pressure levels.
Blood pressure
A 2021 study, featured in the European Journal of Nutrition, discovered that over a 12-week timeframe, orange juice was capable of decreasing blood pressure in participants. The researchers explained: “Hesperidin in orange juice reduces systolic blood pressure and pulse pressure after sustained consumption, and after a single dose, the chronic consumption of hesperidin-enriched orange juice enhances its postprandial effect.”
They recommended that: “Hesperidin-enriched orange juice could be a useful co-adjuvant tool for blood pressure and pulse pressure management in pre- and stage-1 hypertensive individuals.” Another study, featured in the Arya Atherosclerosis journal in 2013, similarly investigated the impact of orange juice on blood pressure. It found that consuming orange juice over 60 days can lead to a “significant” decrease in blood pressure readings.
The study authors noted: “Commercial citrus sinensis juice significantly decreased blood pressure. Higher flavonoid, pectin, and essential oils content of concentrated products compared to natural juice might have been responsible for this finding.”
To assist in lowering your blood pressure, the NHS advises you to:
- Have a healthy, balanced diet
- Exercise regularly – aim to do at least 150 minutes of exercise a week
- Lose weight if you’re overweight
- Do not eat too much salt – avoid salty food or adding salt to your meals
- Do not drink too much alcohol – avoid drinking more than 14 alcohol units a week on a regular basis
- Do not drink too much caffeine – drinks high in caffeine include coffee, tea and cola
- Do not smoke
High cholesterol
When it comes to managing cholesterol, a 2023 study in the Lipids in Health and Disease journal highlighted the potential benefits of drinking two glasses of orange juice each day. The study examined 129 individuals aged 18 to 66, with 41 per cent of them consuming around 480ml of orange juice daily for at least a year. The results showed that these regular orange juice drinkers had “significantly lower” total cholesterol levels by the end of the study. This positive outcome was seen in participants with both normal and raised cholesterol levels.
In contrast, those who didn’t drink orange juice daily didn’t see such improvements. Additionally, a separate meta-analysis suggested that consistent orange juice consumption could be effective in reducing levels of low-density lipoprotein (LDL), often called “bad” cholesterol.
The analysis, which used data from nine separate studies, found no significant impact on the serum levels of total cholesterol and high-density lipoprotein (HDL), also known as “good” cholesterol.
To lower your cholesterol, the NHS recommends you:
- Eat less fatty food
- Exercise more
- Stop smoking
- Cut down on alcohol
Currently, Tesco is selling a litre of smooth orange juice for £1.45, working out at 14p per 100ml serving. It is vital to be aware, however, that each serving carries roughly 24 grams of sugar – a considerable concern for diabetics or those looking to lose weight.
If you have any concerns regarding your cholesterol or blood pressure, you should seek advice from your GP.
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: www.dailyrecord.co.uk
