The Benefits of Kale and Cabbage for Cholesterol

By Adem Lewis / in , , , , , , , , , , , , , , /

“The Benefits of Kale and
Cabbage for Cholesterol” LDL “bad” cholesterol is bad, but oxidized LDL may be worse. What role might our diet play? Increased fruit and
vegetable consumption has been reported to reduce the risk of developing cardiovascular disease,
heart attacks, and strokes. Well, maybe it’s in part because of all the antioxidants in healthy plant foods preventing the oxidation
of LDL cholesterol. And, indeed, the LDL oxidation resistance was found to be greatest among those eating more plant-based. So, that would be in addition to the decreased blood pressure
and lower LDL overall in terms of beneficial effects. But, you don’t know if
it’s cause-and-effect… until you put it to the test. Put people on a whole food
plant-based diet for just 3 weeks, and rates and extent
of LDL oxidation drop. The effects of kale on LDL oxidation were put to the test. Kale is a best-of-all-worlds food, low in calories and packed to the hilt with nutrition—vitamins, minerals,
anti-inflammatory compounds, antioxidant phytonutrients, you name it. No surprise, then, given its
high antioxidant capacity, kale showed a protective effect
on the oxidation of LDL even at low concentrations. But, this was in vitro, in a test tube. Kale was also put to the test in mice, but what about people? I did a video on this study,
on how kale juice improves coronary artery disease risk factors in men with high cholesterol. Extraordinary results, a 20% drop in LDL among the nonsmokers; but they were drinking the equivalent
of about 10 cups of kale a day. Still, the fact that they were able to see such an improvement, even though nearly all the fiber was removed, because it was just juice, shows there does seem to be
something special in the plant. But, can you get the benefit
just eating the stuff? Let’s find out. The effect of black and red
cabbage on oxidized LDL, and by black cabbage, they mean lacinato kale, also known as dinosaur or Tuscan kale. They had people eat a bag of frozen kale and cabbage a day for just 2 weeks, which is great because you just keep it in the freezer, prewashed, pre-chopped— just throw it in any meal you are making— and got significant reductions of total cholesterol, LDL cholesterol, and even blood sugar levels, and the antioxidant capacity
of their blood went up; so, no surprise they demonstrated a significant decrease
in oxidized LDL too. Would it have been better
to take that red cabbage and ferment it into sauerkraut? Red or purple cabbage is one
of my favorite vegetables, packed with antioxidants, yet dirt cheap and seems to last forever in the fridge, and it’s pretty, and juicy, and tasty— I try to slice shreds off
into any meal I’m making. But, when you ferment it, not only do you add way too much salt, but you end up wiping out
some of the nutrition. Here’s the big spike in
antioxidant capacity of your bloodstream in the hours after eating fresh red cabbage, cut down by almost 30% if
you ate the same amount in fermented form. Does cabbage have to be raw though? No, some cooking
techniques may improve the antioxidant activity
in kale and red cabbage. The effects of the cooking
process can be positive, since cooking softens
the vegetable tissues, helping your body extract
the active compounds. However, cooking can also be negative, because heat treatment can
degrade some of the compounds. They looked at a variety of
different cooking methods and concluded steaming may be considered to be the best
home cooking technique to prepare kale and red cabbage. But with foods that healthy, the truly best way to prepare them is whatever way will get you to eat the most of them.

65 thoughts on “The Benefits of Kale and Cabbage for Cholesterol

  1. Tomorrow, May 10 is the last day to order our spring swag! Check it out here: -NF Team

  2. Raw, organic red kale, and red cabbage are two of my salad staples. I try my best to eat massive amounts of both every day. I love them both raw. 😍

  3. Kale, especially if it is full grown, doesn't hold a candle to sprouts or micro-greens. They got one thing right – cooking is harmful to our food and our health but it makes the food taste so good. It is a terrible trick. The entire restaurant industry and culinary arts is based on it.

  4. Just started to eat cooked kale and red cabbage every day. Will change to eat them raw when I have a blender.

  5. Red cabbage is great….. for the liver. A healthy liver means better function which means it will take up LDL before it becomes small dense LDL and before it oxidizes. sd LDL is the dangerous type of LDL. The other LDL is harmless, even if the levels are above recommended.

    Keep your liver healthy and cholesterol is never a problem. That means lots of vegetables and avoiding eating more than 3 times a day.

  6. Here's a delicious and healthy way to have red cabbage!

  7. I've had quite a few brothers and sisters asking for help with high Blood pressure, high Cholesterol, and Diabetes. The meds that are given for their treatment make them feel bad and can be harmful in and of themselves! Here is a cheap and Tasty alternative!

  8. The statins will kill you. Better to ignore the cholesterol myth. Kale has a toxin in it. I usually like the content you guys put out but this is misleading.

  9. Thanks Doctor. I wonder wether or not I could make smoothies from raw kale on my thermomix and the froze them or store them on the fridge and still keep all the fibre and nutrients? Thanks 💚

  10. I loooove kale both green and purple. I grow both in my garden but I just hate the taste of purple cabbage 😀 Is there any way of eating cabbage so it doesn't taste like sh.. ?

  11. Dr G should make a video called "how not to fart" and explain how to avoid gas when consuming such foods as cabbage.

  12. Kale causes horrible pain in my stomach, some other foods as well, I had endoscopy and drs. found nothing 🙁 … I guess I can't eat kale ;(

  13. LDL is not all bad, sLDL is bad – when you test your cholesterol ask to have a clear stats on Small Dense LDL(sLDL), this is the real bad one along crystallized one ox-LDL on the arteries. sLDL is a subtype of LDL cholesterol. There are two main types of LDL which vary in size through genetic determination and dietary lipid intake, ranging from small and dense to large and buoyant LDL. All LDLs transport triglycerides and cholesterol to the tissues but their atherogenesis varies according to size. Smaller particles such as sLDL more readily permeate the inner arterial wall and are more susceptible to oxidation.

  14. I've been eating kale soup and eggs almost daily for a while now, hoping the lutein will hep my cognitive functions.

  15. So eat kale with your pig parts and cow parts and chicken parts is the advice for most people ….

  16. Dr Greger
    You’re a life saver!!
    Thank you for all you do!
    I’m 74 and diabetic
    Total vegan for 3 years
    I work full time and hate kale, but I make a drink/soup at work with dried kale, spinach, turmeric, ginger, and saffron
    I love it!
    Please comment on my approach
    Kind regards

  17. High-sulfur foods Ok for one person, but not everyone. Dr. Greger, learn your Gene mutations & 23andme test..& please talk with #DrBenLynch & #DrAmyYasko & #DrAlbertMensa & #DrWilliamWalsh sometime. They are holistic experts in Genes, Mthfr, Folate, Over-methylation vs Under-methylation and why certain foods agree with some of us & not others.

  18. Even eating raw veggies depend on your individual gene mutations too. People w/ one or more CBS gene mutations need to caution eating too much Sufur foods. A mutated CBS gene cant process or eliminate sulfur well = accumulates as excess ammonia in body&brain. Learn more > #DrBenLynch, #DrAmyYasko, #MthfrSupport.

  19. Red cabbage sliced thinly with onions and raw tomatoes on top of a tostada and finished off with avocado and Mexican hot sauce or freshly squeezed lime juice is my favorite way of eating cabbage! Go veggies!

  20. Each time I've had kale and turmeric it was because I forced myself. Turmeric just tastes like medicine, which I never take, and kale… Oh, man!!

  21. Only 17 mg of oxalate in 100 g of kale compared to hundreds of mg in spinach/swiss chard. Juicing is fine as long as you're getting enough fiber in your diet.

  22. I'm making another attempt to eat plant based after previously failing. Anyways, I've only been doing it for a little less than three weeks, and I had a health screening today. My bad cholesterol went down 40 points from this time last year. I've been eating a ton of steamed cabbage, over a pound a day for the past several days. I also eat old fashioned oatmeal daily.

  23. I love your vegetable smoothie, the one that tastes like a Bloody Mary! I even do the prepped bags! Thanks Dr. Greger.

  24. so does the probiotic aspect of fermented cabbage not outlay that of not eating cabbage at all?

  25. How does one make themselves like vegetables when they are repulsed by most vegetables? When I say repulsed, I mean repulsed to the point of gagging, nausea, and a general feeling that if I eat it it will make me sick.

  26. I tried frozen chopped kale once, boiled it, and boiled it, and boiled it, and it was still hard as straw. What should I look for instead? Thx in advance for any advice.

  27. Here's my quick daily lazy get home from work home grown dino kale recipe: six or seven large leaves stemmed and chopped, one large onion chopped, a few splashes of soy sauce or Bragg's, a tiny bit of sesame oil, a little tahini and a squirt of Sriracha -all tossed in a large microwavable bowl. Nuke covered for seven minutes (silicone lids rock), let cool a bit and enjoy! Alternatively, add some chickpeas. It's so easy and really tasty. The kale doesn't get super cooked but it's more tender and much tastier IMO. I've been eating variations of this almost everyday. Don't knock it till ya try it :p

  28. You have a great site. Problem is, it seems you have a glaringly obvious vegan bias. If the literature showed that “x” meat had health benefits,…would you talk about it??

  29. I used press kale juice every day (mostly celery juice+ kale juice+.spinach juice). 1-2×0.5l every single day.
    It gives you super powers. People would ask me how many coffees I had when I had none.

  30. Awesome. I had 2 questions before wathing this video. 1 was about kale juice and 1 about sauerkraut. Both got covered. Thank You.

  31. Love your book and cookbook and podcasts too. What are your thoughts on RAW cruciferous vegetables? thyroid blocking

  32. I steam broccolis, peas and other veggies. But I never throw out the water. Add a bit of salt and drink it down.

  33. Dr. Michael Greger, simply, THANKS! for the seemingly tireless effort you put into research and doing these videos. Your research always seems to be well done and is, at a bare minimum, a useful guide to people. If any of your conclusions are not completely 100% right on they are at least leading us on the right path.

  34. Cool! I was very surprised to hear about fermented cabbage because I was under the impression that fermented cabbage actually increased the bioavailability of nutrients in the food! Looking for more videos you have on this topic.

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