This Berry Can Lower Your Cholesterol By 35% In 3 Weeks (According To Science)

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While scrolling YouTube I came across a video that claimed there is a berry that lowers cholesterol by 35-40% in three weeks. Now, if that isn’t something to stop and think about then I don’t know what is. Dr. Greger, one of the top plant-based scientists, made this video. That was even more reason for me to stop and watch.

Are you interested in lowering your cholesterol? If so, please keep reading. I’ll share what I’ve learned about this one “superfood” (and yes, it truly is a superfood).

What Berries Are We Talking About?

We’re talking about Amla berries. They are also known as Indian gooseberries. They come from the Phyllanthus emblica tree. They are small, green fruits. They are from India and are highly valued for their nutrition.

In Ayurveda, the traditional Indian system of medicine, amla berries have been used for centuries. Many believe they boost immunity. They also improve digestion and promote hair and skin health. Modern medicine also shows this. The berries have promising results for people with high cholesterol.

How much of a difference can they truly make, you ask? Let’s see!

Why Are Amla Berries Good For You?

Amla berries are fantastic for a number of reasons.

• Amla berries are full of vitamin C. They have nearly 20 times more than oranges. This makes them a great boost for your immune system.
• These berries have 300 times more antioxidants than blueberries. Antioxidants fight free radicals in the body. They may reduce the risk of chronic diseases and slow aging.
• Amla berries have 5-6 grams of fiber per 100 grams. Fiber aids digestion, prevents constipation, and promotes a healthy gut.
• Eating it regularly can lower cholesterol. It can reduce blood pressure and improve heart health.
• Amla berries have carotene. It is good for eye health. It may improve vision and cut the risk of cataracts.
• Amla berries have anti-inflammatory properties. They can reduce pain and swelling in conditions like arthritis.

As you can see, these berries are packed with a bunch of minerals and vitamins that are very beneficial. However, what does this mean for your cholesterol?

What Does the Science Say About Amla Berries And Cholesterol

So, what are the actual, scientifically proven effects of Amla berries on cholesterol? Well, there are a number of studies out there (all overwhelmingly positive). For now, however, I’ll take one study from the International Journal of Food And Science Nutrition.

I’ve taken some screenshots from the Dr. Greger video I mentioned earlier. In this study, they compared diabetic people compared to non-diabetic people. Some of the non-diabetic and diabetic people were given a placebo. The other group was given half a teaspoon of dried Amla berries (that’s all). Three weeks later, they measured total cholesterol.

The results are in the screenshot below. Do you see that? In three weeks, non-diabetic amla eaters and diabetic amla eaters both cut their total cholesterol by 35-40%!

“But what about bad cholesterol?” I hear you wonder. Bad cholesterol is the cholesterol we’re most worried about when it comes to our health. It’s also called LDL and the study also measured this. Here, the results were just as fantastic. The most interesting thing is that diabetic people lowered their LDL cholesterol. It went from extremely high to completely normal in three weeks.

Ways to Put More Amla Berries in Your Diet

So, how do we get more amla berries into our diet? As said, you can take just half a teaspoon of dried amla berries a day to achieve similar results. However, you can also try and get more amla berries into your meals.

For example, you can enjoy amla berries raw. Though they are quite tart, they provide a burst of vitamin C and antioxidants. Eating them this way gives you the maximum nutritional benefit.

Another option is to blend amla berries into your morning smoothie. Combine them with sweeter fruits like bananas or mangoes to balance the tartness. This is a refreshing and nutritious way to start your day.

Or you can incorporate amla powder into your cooking. Sprinkle it on salads, mix it into yogurt, or add it to your soups. This versatile form means you can include amla in many dishes without altering their flavor too much.

You can easily increase your intake of amla berries by using these methods. They have health benefits, especially for managing cholesterol.

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.