Cranberries make me think of Thanksgiving, turkey sandwiches, and treating bladder infections. But cranberries are more than just that – these antioxidant powerhouses can be put to more use than just adding a festive flavor to a meal or managing urinary tract infections. One of the more unexpected cranberry health benefits is its ability to help lower triglycerides.
What makes cranberries so healthy?
Cranberries are rich source of phenolic acids and flavonoids (like anthocyanins and flavonols). These compounds are powerful antioxidants, giving cranberries a strong ability to fight oxidative damage and prevent disease. Fresh or frozen berries have the most antioxidants, although 100% cranberry juice and dried cranberries are also excellent alternatives for those who want more convenience.[1]
Cranberries improve risk factors for cardiovascular disease
One of the major risk factors for cardiovascular disease is triglyceride levels. In one study in men with abdominal obesity, researchers found that drinking 250 to 500 ml of cranberry juice daily significantly reduced triglyceride levels.[2]
In another study, 30 women and 26 men drank either 240 ml of cranberry juice daily or 240 ml of a placebo beverage daily for eight weeks. Triglyceride levels dropped significantly in the cranberry juice group compared to the placebo group. What’s more, the researchers found that people with the highest triglyceride levels at the start of the study benefited most by drinking cranberry juice; the higher the baseline triglyceride levels, the greater the effect.[3]
Additional effects of drinking cranberry juice in the study included lowering diastolic blood pressure, lowering fasting glucose levels, and lowering markers of inflammation like C-reactive protein (by 44%).[3]
How to take advantage of these cranberry health benefits
As mentioned above, the antioxidant capacity of cranberries is in large part what makes them so good for you. And to get the most antioxidants out of your serving, opt for fresh or frozen cranberries first, followed by dried or 100% juice.
Use fresh or frozen cranberries to make a tasty vinaigrette (such as the one in this recipe), blend them into a smoothie, or sprinkle them on your morning cereal or yogurt. If you don’t like the strong flavor and bitterness of fresh cranberries, choose dried cranberries instead, which are delicious topped on a green salad.
If you like cranberry juice, look for something with little or no added sugars, as most cranberry juice is loaded with sweeteners, leaving little room for much real cranberry. Aim for about one cup per day.
Share your experience
Do you eat cranberry? What is your favorite way to prepare them? Share your experience in the comments section below.
[1] J Agric Food Chem. 2012 Jun 13;60(23):5687-92.
[2] Br J Nutr. 2006 Aug;96(2):357-64.
[3] J Nutr. 2015 Jun;145(6):1185-93.
The post Top Cranberry Health Benefits: Lower Triglycerides and Boost Antioxidant Intake appeared first on Natural Health Advisory.
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