Lipids

• Green tea rebalanced fats and sugars

This review of 55 green tea trials covered 4,874 participants, aged 18 to 69, in studies lasting two to 48 weeks. Doctors measured fats and blood sugar levels.

For triglycerides, studies more than 12 weeks showed green tea extract significantly reduced triglycerides in men and women. For total cholesterol, green tea reduced levels an average of 7.62 mg per deciliter of blood (mg/dL) overall, with stronger benefits in those overweight, obese, or with elevated cholesterol levels.

For low-density lipoprotein (LDL), 34 of the 55 studies averaged a decline of 5.8 mg/dL, with greater effects in those overweight, obese, and without diabetes. For high-density lipoprotein (HDL)—the good cholesterol—the average increase was 1.85 mg/dL, with better results in studies lasting more than 12 weeks.

Fasting blood sugar improved an average of 30.1 mg/dL in 44 studies, and long-term average blood glucose levels declined 1.7 percent overall. Green tea extract was most effective up to 1,000 mg per day.

• Ginger, total cholesterol and triglycerides

Ginger helps regulate lipids according to findings from a review of placebo-controlled studies conducted between 2010 and 2022. Overall, ginger reduced total cholesterol levels by 0.44 mg/dL, and triglycerides by 0.61 mg/dL.

Ginger also decreased triglycerides more efficiently in those with obesity and diabetes. Remarking on the findings, doctors said ginger effectively lowers lipid levels in the general population and may be particularly useful for those with diabetes.

REFERENCE: CLINICAL NUTRITION; 2023, VOL. 9, ARTICLE NO. 1084455