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An elevated cholesterol level is one of the single most cause of developing heart diseases. Years of unmanaged high levels of cholesterol can increase the risk of heart attacks and strokes. (1)
But the good news is, cholesterol is fairly easy to manage with diet and lifestyle modifications.
One of the most effective nutrients helpful in reducing cholesterol is vitamin C (2) and a rich source of vitamin C is a fruit that is used daily in every household. You guessed it – its lemons!
How Can Lemon Lower Cholesterol
Lemon is a rich source of vitamin C. The juice of a single medium-sized lemon contains 19 g or 21% of the daily requirement of vitamin C. (3)
Studies have found that daily supplementation of vitamin C (at least 500 mg/day) is effective in lowering LDL (bad cholesterol) as well as total triglycerides. (2)
In addition, the flavonoids present in lemon juice such as hesperidin and naringin has the ability to reduce total and LDL cholesterol in animal studies. (4)
Meanwhile in a prominent 2016 human study, the combination of lemon juice with garlic (1 tablespoon lemon juice with 20 g of garlic per day) was more effective in lowering cholesterol as compared to plain lemon juice. (5)
Lemon Juice or Lemon Water?
Now the question arises if lemon water is also as effective in reducing cholesterol. The short answer is yes!
Lemon juice whether had by itself or by mixing in a glass of water will have the same effect in lowering cholesterol. You can add some honey, mint leaves, or ginger to improve the taste.
However, it is also important to remember that lowering cholesterol levels is a combined effort of changing food and adding exercise to your daily routine. In no way should you solely, rely on the ingestion of lemon juice to reduce cholesterol levels.
Will Drinking Lemon Juice Daily Hurt My Bones?
Studies have found that high level of citric acid in lemon juice can stimulate the reabsorption of calcium from the bones to reduce overall bone mineral density. (6) Therefore people who are at risk of weak bones (such as postmenopausal women) should be careful when drinking lemon juice on a daily basis.
Practical Takeaway
- Lemon juice is a rich source of vitamin C, which is a great supplement to lower cholesterol.
- The flavonoids of lemon juice are also effective as cholesterol lowering agents.
- Adding a spoonful of lemon juice to a glass of water can also make it easier to consume the drink.
- People at risk of poor bone mineral density should be careful about drinking lemon juice as the citric acid content can cause the reabsorption of calcium from the bones making it weaker.
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