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- American Heart Association: About Cholesterol
- Indian Journal of Clinical Biochemistry: A Rethinking on the Benefits and Drawbacks of Common Antioxidants and a Proposal to Look for the Antioxidants in Allium Products as Ideal Agents
- Indian Journal of Clinical Biochemistry: A Rethinking on the Benefits and Drawbacks of Common Antioxidants and a Proposal to Look for the Antioxidants in Allium Products as Ideal Agents
- British Journal of Nutrition: Dietary Garlic and Onion Reduce the Incidence of Atherogenic Diet-Induced Cholesterol Gallstones in Experimental Mice
- British Journal of Nutrition: Dietary Garlic and Onion Reduce the Incidence of Atherogenic Diet-Induced Cholesterol Gallstones in Experimental Mice
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Having high cholesterol raises the risk of heart attack and stroke, and taking immediate action to lower your cholesterol can help reduce the chances that either of these will happen to you. Including onions in your diet, along with making other lifestyle changes such as exercise, might help you accomplish that goal.
If you are experiencing serious medical symptoms, seek emergency treatment immediately.
Alliinase and Other Beneficial Compounds
The compound in onions that might help lower cholesterol is called alliinase. This compound is released when an onion is cut or sliced, and it's also what makes you cry when you're chopping the vegetable. It's also the primary contributor to a decrease in heart problems when it comes to eating onions, according to a 2012 article published in the "Indian Journal of Clinical Biochemistry." In addition to alliinase, onions contain a variety of other compounds that might help lower cholesterol and improve health. For example, onions contain quercetin, plant sterols and saponins, all of which work together to make onions so beneficial to health.
- The compound in onions that might help lower cholesterol is called alliinase.
- For example, onions contain quercetin, plant sterols and saponins, all of which work together to make onions so beneficial to health.
Onions and LDL Cholesterol
The Effects of Onions on Cholesterol & Blood Sugar
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Adding onions to a healthy and well-balanced diet might help lower cholesterol levels. An animal study performed in rats showed that the compounds in onions can reduce low-density lipoprotein, according to a 2012 study published in the "European Journal of Experimental Biology." LDL is the "bad" cholesterol that increases the risk of heart disease. Another animal study published in the "British Journal of Nutrition" in 2009 shows that onions can reduce serum and liver cholesterol levels 3.
- Adding onions to a healthy and well-balanced diet might help lower cholesterol levels.
- Another animal study published in the "British Journal of Nutrition" in 2009 shows that onions can reduce serum and liver cholesterol levels 3.
Onions, HDL Cholesterol and Blood Pressure
At the same time that the compounds in onions can lower LDL cholesterol, they might also raise high-density lipoprotein, which is the beneficial kind of cholesterol that helps keep your heart healthy. The article in the "European Journal of Experimental Biology" notes that the compounds in onions can raise HDL cholesterol. The compounds in onions might also help lower blood pressure, a study published in the "Indian Journal of Clinical Biochemistry" notes. Combined with lower cholesterol, this effect can protect you from heart disease and heart attack.
- At the same time that the compounds in onions can lower LDL cholesterol, they might also raise high-density lipoprotein, which is the beneficial kind of cholesterol that helps keep your heart healthy.
- The article in the "European Journal of Experimental Biology" notes that the compounds in onions can raise HDL cholesterol.
Onions as Part of a Healthy Diet
Do Onions Thin Blood?
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Chop fresh onions and add them to spinach or pasta salads, or toss diced onions into vegetable or chicken noodle soup. Onions also add flavor to tacos, burritos, enchiladas, spaghetti and pizza. Saute sliced onions and add them to hamburgers or grilled cheese sandwiches as another way to include them to your diet. Slice onions into thick slices, brush them with olive oil and lay them directly on your outdoor grill. Flip the onions after about three minutes and grill them until they're soft and cooked through. Serve the onions with grilled meat and potatoes for a well-balanced and nutritious meal.
- Chop fresh onions and add them to spinach or pasta salads, or toss diced onions into vegetable or chicken noodle soup.
Related Articles
References
- American Heart Association: About Cholesterol
- Indian Journal of Clinical Biochemistry: A Rethinking on the Benefits and Drawbacks of Common Antioxidants and a Proposal to Look for the Antioxidants in Allium Products as Ideal Agents
- British Journal of Nutrition: Dietary Garlic and Onion Reduce the Incidence of Atherogenic Diet-Induced Cholesterol Gallstones in Experimental Mice
- Encyclopedia of Healing Foods; Michael T. Murray and Joseph E. Pizzorno
- Onions, raw. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Anderson GH, Soeandy CD, Smith CE. White vegetables: Glycemia and satiety. Adv Nutr. 2013;4(3):356S-67S. doi:10.3945/an.112.003509
- Exploring aromatics. Academy of Nutrition and Dietetics. Updated 2020.
- Dabeek WM, Marra MV. Dietary quercetin and kaempferol: Bioavailability and potential cardiovascular-related bioactivity in humans. Nutrients. 2019;11(10). doi:10.3390/nu11102288
- Puccinelli MT, Stan SD. Dietary bioactive diallyl trisulfide in cancer prevention and treatment. Int J Mol Sci. 2017;18(8). doi:10.3390/ijms18081645
- Marrelli M, Amodeo V, Statti G, Conforti F. Biological properties and bioactive components of Allium cepa L.: Focus on potential benefits in the treatment of obesity and related comorbidities. Molecules. 2018;24(1). doi:10.3390/molecules24010119
- Chae MR, Kang SJ, Lee KP, et al. Onion (Allium cepa L.) peel extract (OPE) regulates human sperm motility via protein kinase C-mediated activation of the human voltage-gated proton channel. Andrology. 2017;5(5):979-989. doi:10.1111/andr.12406
- Smith AP, Sutherland D, Hewlett P. An investigation of the acute effects of oligofructose-enriched inulin on subjective wellbeing, mood and cognitive performance. Nutrients. 2015;7(11):8887-96. doi:10.3390/nu7115441
- Albanesi M, Pasculli C, Giliberti L, et al. Immunological characterization of onion (Allium cepa) allergy. Postepy Dermatol Alergol. 2019;36(1):98-103. doi:10.5114/ada.2019.82829
- Cooking with onions without crying. University of Nebraska-Lincoln. Updated 2020.
- What is the low FODMAP diet?. Academy of Nutrition and Dietetics. Updated 2019.
- Onions. RxList. Updated 2019.
- Shock CC, Cheatham NE, Harden JL, Mahony, AC, Shock BM. Types of onions and varieties. Oregon State University. College of Agricultural Sciences. Updated 2020.
- Dowdy S. Stored properly Vidalia onions can still be around this winter. University of Georgia. College of Agriculture and Environmental Science. Updated 2019.
Writer Bio
Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.