Orange Juice Boosts HDL "Good" Cholesterol

A Nutritious and Delicious Health Enhancing Beverage

Mar 22, 2009

There are few, if any foods, that can increase HDL cholesterol levels. A human study shows daily consumption of orange juice can increase "good" cholesterol levels.

University of Western Ontario researchers enrolled 16 men and 9 women with moderately high cholesterol levels to determine the cholesterol-modulating effect of orange juice on HDL cholesterol which is difficult to change through diet. Subjects drank one cup ( 250 ml) of juice a day for the first 4 weeks, then 2 cups ( 500 ml) for the next 4 weeks, and 3 cups (750 ml) of orange juice a day for the final 4 weeks of the trial.

Results showed that HDL cholesterol levels increased by 21% after drinking 3 cups of orange juice a day for 4 weeks, improving the LDL"bad"/HDL ratio by 15%. Investigators credited the positive effects to flavonoids and folate or folic acid - a B vitamin that tampers homocysteine, a risk factor for heart disease and stroke. Their study was published in the November 2000 issue of the American Journal of Clinical Nutrition. Note: The orange juice used in this study was not from frozen concentrate.

History, Origin, and Geographic Distribution of the Orange

Oranges (Citrus sinensis) are unknown in their wild state. They are believed natives of Southern China, Northeast India, and Southeast Asia. Carried to the Mediterranean region by Italians, and by the Portuguese in Africa, the Spaniards introduced the sweet orange into South America and Mexico in the mid- 1500s, while the French took the fruit to Louisiana.

There are numerous varieties of sweet orange. They are commercially grown in Brazil, China, Cuba, South Africa, U.S., the Mediterranean region, and Israel.

The Bioactive Compounds in Oranges

Oranges are excellent sources of vitamin C - a primary antioxidant - vitamins, minerals, and phytochemicals. Folate a B vitamin breaks down homocysteine which enhances blood clot formation and arterial wall deterioration. Oranges contain more than 170 phytochemicals, 40 carotenoids, and over 60 flavonoids. Some of the most active carotenoids are beta-carotene, lutein, zeaxanthin, cryptoxanthin, and lycopene - all potent antioxidants. Among its flavonoids, hesperidin, rutin, and limonene stands out for their contribution to vascular (blood vessel) health.

As potent antioxidants, anti-inflammatory, hypolipidemic, vasoprotective, and anticarcinogenic substances, they promote heart health by enhancing blood vessel integrity, scavenging free-radicals thereby inhibiting the oxidation of blood cholesterols, and suppressing inflammation which is known to trigger the atherosclerotic process.

Oranges, and orange juice are widely available food items that can be easily included in everyday meals. Requiring little or no prepartion, they can be eaten out of hand as a snack or as a wholesome dessert. Pure orange juice is a superior alternative to alcohol when it comes to HDL enhancing beverages. (Alcoholic beverages increases HDL cholesterol, but alcohol is also is cytotoxic or poisonuous to cells. Alcohol consumption is never recommended as a means of increasing HDL cholesterol levels).

References

Kurowska EM et al. "HDL-cholesterol raising effect of orange juice in subjects with hypercholesterolemia" The American Journal of Clinical Nutrition November 2000;72(5):1095-1100

Franke AA et al. "Bioavailability and Antioxidant Effects of Orange Juice Consumption in Humans"

Whitney EN & Rolfes SR "The Water Soluble Vitamins: B Vitamins and Vitamin C" Understanding Nutrition 9th Edition Wadsworth, CA 2002 pp: 322-328

The copyright of the article Orange Juice Boosts HDL "Good" Cholesterol in Nutrition is owned by Alicia Richardson. Permission to republish Orange Juice Boosts HDL "Good" Cholesterol in print or online must be granted by the author in writing.