High cholesterol affects many of us—about 71 million Americans, to be exact—and it can contribute to scary conditions like heart disease.
The good news is, you can do something about it! You can lower your cholesterol levels in a variety of ways, from eating monounsaturated fats (e.g. nuts and olive oil) and polyunsaturated fats (e.g. fish and canola oil) to taking medication.
One of the more under-discussed ways is by eating a particular fruit (that spoiler alert, you may have thought was a vegetable!), according to research.
Related: High Cholesterol Isn’t Always a Cause for Alarm—Here’s Why, According to Cardiologists
Eat This Fruit If You Want To Lower Your Cholesterol
Okra is the fruit the studies point to. A 2023 clinical trial in Acta diabetologica noted that the cholesterol levels in patients who consumed okra were significantly reduced, and a 2014 study in Phytotherapy Research found similar results in rats.
“Eating about one to two cups of cooked okra a few times a week can be beneficial for lowering cholesterol, as part of an overall healthy diet,” says Dr. Chris Mohr, PhD, RD, fitness and nutrition advisor at BarBend. “Including it regularly, like anything, as part of a fiber-rich diet is key for long-term heart health benefits.”
The way you prepare the okra does matter, BTW. Dr. Mohr encourages boiling, steaming or lightly sautéing it. Catherine Gervacio, RND, a registered nutritionist and dietitian consultant for Superfood Green Fusion, agrees that those options preserve the soluble fiber and antioxidants—nutrients that play a part in lowering cholesterol.
“You also want to retain the mucilage by making dishes like soups or stews,” she adds. (Mucilage is a gel-like substance in okra plants.)
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How Okra Can Lower Cholesterol
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Okra has many cholesterol-specific benefits, these experts say.
It supports bile acid excretion.
As mentioned, okra is rich in mucilage. Dr. Mohr explains, “Mucilage binds to cholesterol in the digestive tract and helps remove it from the body before absorption.”
Gerbacio adds that okra is rich in soluble fiber, which also binds to acids in the gut. “These acids are excreted, forcing the body to use cholesterol to make more bile,” she says. “Therefore, it effectively lowers blood cholesterol levels.”
Related: The #1 Mistake To Avoid When Taking a Cholesterol Medication
It reduces oxidative stress and inflammation.
Some of the antioxidants in okra are helpful, too. “Okra has antioxidants, flavonoids and polyphenols that reduce oxidative stress and inflammation, which are key contributors to high cholesterol and cardiovascular issues,” Gervacio notes.
It’s nutrient-dense.
With vitamins, calcium and other nutrients, okra is a great option in general. It supports heart health, cholesterol balance and other parts of your health, according to Dr. Mohr.
Related: Want to Improve Your Heart Health? Here’s the Type of Fruit a Cardiologist Is Begging You to Eat More Of
Other Helpful Foods for Lowering Cholesterol
Dr. Mohr and Gervacio encourage adding these other foods to your diet besides okra if your goal is to lower your cholesterol:
- Oats: Oats are high in beta-glucan, which lowers LDL cholesterol.
- Beans, lentils and chickpeas: These legumes are rich in soluble fiber and plant protein.
- Nuts: Pistachios, in particular, are a complete plant protein that lowers LDL cholesterol.
- Fatty fish: Salmon, mackerel and sardines have omega-3s that help lower triglycerides and improve heart health, and help improve HDL (good cholesterol).
- Green tea: This drink has catechins, a type of flavonoid, which may reduce LDL cholesterol levels.
- Dark, leafy greens: Spinach and kale in particular are great for cholesterol-lowering benefits.
Related: Worried About Your Cholesterol Levels? Try Incorporating These 38 Foods Into Your Diet to Help Lower It
Who May Want to Avoid Eating Okra
Before you grab some okra at the store, make sure it won’t worsen other health conditions you may have.
“Those with kidney issues may need to avoid it, as okra has oxalates that may aggravate their condition,” Gervacio says. (Oxalates are compounds found in plants.)
The fiber and mucilage in okra may also lead to bloating and gastrointestinal discomfort, Dr. Mohr and Gervacio say. As such, if you have irritable bowel syndrome (IBS) or a similar condition, okra may make your stomach unhappy.
Ultimately, though, and as with any change, Dr. Mohr says, “It’s always best to check with your own healthcare provider who can guide you.”
Up Next:
Related: Want to Lower Cholesterol Naturally? Here’s How
Sources
- Dr. Chris Mohr, PhD, RD
- Catherine Gervacio, RND
- “Cholesterol: 5 Truths to Know.” John Hopkins Medicine
- “Clinical efficacy and safety of okra (Abelmoschus esculentus (L.) Monech) in type 2 diabetic patients: a randomized, double-blind, placebo-controlled, clinical trial.” Acta diabetologica
- “Hypolipidemic activity of okra is mediated through inhibition of lipogenesis and upregulation of cholesterol degradation.” Phytotherapy Research
