The kiwi is a gem of a fruit. Small and firm, its brown, furry skin only thinly conceals flesh of emerald green, which has a creamy consistency reminiscent of a strawberry banana blend. Kiwis offer more than just invogorating taste. With a nutritional profile that includes several minerals and high levels of vitamin C, kiwifruit is also filled with fiber, and research indicates that including it in your diet may help improve your lipid profile, a measurement of cholesterol levels.
About Cholesterol
Your lipid panel is a blood test that your doctor may order to evaluate your cholesterol levels. It typically includes total cholesterol and total triglycerides, a type of fat increased by sweets and alcohol. Also part of the lipid profile is a measurement of LDL, or "bad" cholesterol, and HDL cholesterol, also known as the "good" kind. Too much "bad" cholesterol in your blood contributes to the formation of fatty plaques in your arteries, a condition known as atherosclerosis. This increases your risk of heart disease and stroke.
Cholesterol & Kiwis
A study undertaken at the Institute of Nutrition and Health Science in Taiwan examined the effect eating kiwis has on cholesterol levels. In the study, subjects consumed two kiwifruits each day for eight weeks. Eating kiwifruit did not impact the level of LDL or total cholesterol. However, a diet that included kiwifruit caused the HDL cholesterol to rise significantly, leading researchers to conclude that eating kiwis can lower your risk for heart disease, especially if you have elevated cholesterol levels to begin with.
HDL Cholesterol
High-density lipoproteins, or HDL, act as cholesterol scavengers in your blood. They clear your arteries of excess fat and take it back to your liver, where it is metabolized. This reduces the amount of cholesterol in your blood, and with it, your risk of heart disease and related conditions. An optimal level of HDL in your blood is 60 mg/dL or higher, according to MayoClinic.com. By helping increase HDL levels, kiwis, which are naturally cholesterol-free, can help keep your blood cholesterol at healthy levels.
Other Health Benefits
The kiwifruit offers additional benefits. Notably, kiwis are an excellent source of vitamin C. In fact, one medium fruit contains more vitamin C than an orange. Vitamin C is important for the synthesis of collagen, a component of healthy skin. It also plays a role in the production of norepinephrine, a brain chemical that influences your mood. In addition, kiwfruit is a good source of several major minerals, which include potassium, copper, magnesium and manganese. One medium fruit also provides 2.6 g of dietary fiber which. according to MayoClinic.com, helps lower your blood cholesterol.
References
- International Journal of Food Sciences and Nutrition; "Effects of Kiwifruit Consumption on Serum Lipid Profiles and Antioxidative Status in Hyperlipidemic Subjects"; WH Chang, et al.; February, 2009
- MayoClinic.com: HDL Cholesterol: How to Boost Your "Good" Cholesterol
- Linus Pauling Institute at Oregon State University: Micronutrient Information Center: Vitamin C; Jane Higdon, Ph.D.; 2006
- USDA National Nutrient Database for Standard Reference, Release 23: Vitamin C
- MayoClinic.com: Cholesterol Levels: What Numbers Should You Aim For?
- "The Nutrition Doctor's A-To-Z Food Counter"; Edward R. Blonz; 1999
