Figs Bring Down Cholesterol

Dear Visitor,

I am really happy you are reading this article; it means you are interested to bring down cholesterol in a natural way. And this is a step in the right direction towards health.

And allow me tell you that figs, along with a low saturated fat diet and walking briskly most days of the week, can help you bring down cholesterol.

I hope this article reinforces your faith in fruits as a natural way to achieve health and to stay healthy, making them an important part in your diet. This is the purpose of this article.

If you would like to further read on the benefits of fruits and vegetables, check out this article on Fruits and Hypertension

I would really appreciate if you let me know your ideas about this information. In the meantime, I wish you the best in your pursuit of health and happiness.

Emilia Klapp, BS, RD.

Figs have no fat and no cholesterol, which is great. What they do have is a lot of soluble fiber, the kind that helps lower LDL cholesterol, the bad one.

Fiber 101
Fiber is what gives plants its structure. It's found mainly in fruits, vegetables, legumes, nuts, and seeds, as well as whole grains. It is the portion of plants that our system can not break down because it doesn't have the appropriate mechanisms to do it. Consequently, our cells have very little use for fiber. Fiber can be soluble and insoluble, and most plant foods contain a combination of both.

1. Soluble fiber means that the fiber dissolves in water and forms a jelly-like paste with other foods in the intestine. This feature is very important because it reduces the amount of cholesterol circulating in the blood. Soluble fiber not only lowers LDL cholesterol, the "bad" guy, but it also raises HDL cholesterol, the "good" guy.

2. Insoluble fiber does not have any effect on cholesterol but it is very beneficial for our whole body because it acts as a natural laxative.

How figs help remove cholesterol from your system
Bile, produced by the liver, is a substance necessary to break down the fat we ingest in food. To produce bile, the liver grabs the cholesterol from the blood, converts it into bile, and sends it to the gallbladder where it's stored until needed. Then, when we eat, the gallbladder sends the bile to the intestines to help break down the fat portion of the food. Once the bile has done its job in the intestines, one of two things can happen:

- If our meal has enough soluble fiber, the fiber grabs the bile and takes it out of the body through the feces. Once the bile is eliminated, the liver responds by drawing more cholesterol from the blood to make new bile. The result is less cholesterol circulating in our system.

- If our meal does not have enough soluble fiber, the bile is not taken out of the body. In this case, the liver doesn't need to draw more cholesterol from the blood to produce more bile because there is plenty available in the system. The result is more cholesterol navigating in our blood vessels.

Figs stop cholesterol from even forming
When our meal includes soluble fiber, bacteria in the colon ferment it. This fermentation produces certain compounds that prevent the formation of cholesterol. This results in lower levels of cholesterol circulating in your blood vessels.

Figs contribute high amounts of minerals such as potassium, magnesium, and calcium, three essential minerals for the health of our heart. On the other hand, they are very low in sodium, a major contributor to hypertension. Thus, by their mineral contribution, figs can help lowering high blood pressure, a major risk for atherosclerosis and strokes.

1. Potassium is vital for the transmission and generation of nerve impulses as well as for normal muscle activity. It is involved in the equilibrium of water inside and outside our cells. Keep in mind that the heart is a muscle and as a result needs an adequate amount of potassium. Potassium has diuretic properties, highly recommended in cases of hypertension. Figs are not recommended for people who require a control of potassium because of kidney disease.

2. Magnesium is vital for the functioning of the nervous system and muscles such as our heart.

3. Calcium is a mineral needed not only to build strong bones but to work with magnesium in the transmission and generation of nerve impulses of our cells as well as our muscles. Most people obtain their calcium supply from dairy products. Figs are an excellent alternative, especially for those who are lactose intolerant.

Nutritional value of figs per 100 grams or 3.5 ounces

Fresh figs contribute 53 calories, 1.6 grams of fiber, 44 milligrams of calcium, and 1.1 milligrams of sodium.

Dried figs contribute with 272 calories, 12.9 grams of fiber, 193 milligrams of calcium and 40 milligrams of sodium.

Figs are a mouthwatering Mediterranean fruit that can bring down your cholesterol and high blood pressure. They are also rich on antioxidants such as polyphenols, the same substance found in grapes or wine. Polyphenols, through their antioxidant activity, contribute to healthy arteries. So, next time you go to the market, look for figs, either fresh or dry. You will feel great knowing you are helping with your heart's health.

Scientific studies have associated the Mediterranean diet with a healthy heart and figs have always been present in the Mediterranean region as a food that can significantly contribute to low cholesterol levels.

To learn the ins-and-outs of the Authentic Mediterranean Diet and the Mediterranean Cuisine, check out my book; It would help you apply these Mediterranean principles into your life and those of your loved ones. It would definitely help you bring down cholesterol.

Have a great day while taking care of your heart; after all, it is the one that keeps you going!

Emilia Klapp, B.S., R.D.