Can mushrooms protect heart health?
Mushrooms are truly fascinating. They straddle the line between plant and animal, standing apart from both categories in their unique characteristics.
The belief in the medicinal properties of mushrooms dates back centuries, with traditional Chinese medicine practitioners extolling their virtues for generations.
Modern researchers have also taken an interest in the potential health benefits of mushrooms, exploring their ability to treat various conditions.
A meta-analysis involving over 30,000 individuals found that consuming mushrooms can lower the risk of mortality for any cause.
As scientific inquiry into mushrooms grows, the media has picked up on the excitement surrounding these fungi. Incorporating mushrooms into a diverse and healthy diet is undoubtedly beneficial.
Recently, mushroom powders, supplements, coffees, and teas have flooded the market, some claiming to support heart health.
In this article, we explore whether the research supports these claims. But before delving into mushrooms and heart health, let's take a peek inside the world of mushrooms.
Exploring Mushroom Composition
With thousands of mushroom varieties, over 2,000 of which are edible, caution is advised when foraging for wild mushrooms. Each type of mushroom boasts a unique nutritional profile while sharing common features.
Mushrooms serve as an excellent source of fiber and polyphenols, aiding in gut microbiome support.
Rich in protein and an array of micronutrients, mushrooms even contain vitamin D, a rarity in the food world that they produce akin to humans in response to sunlight.
Additionally, mushrooms stand out as one of the few vegan sources of vitamin B12.
Mushrooms and Heart Health
Research on mushrooms and heart health often focuses on isolating individual components for lab testing, sometimes on animals.
Several studies have shown promising results, such as reishi mushrooms lowering blood pressure in rats and proteins in oyster mushroom extract theoretically reducing blood pressure.
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Researchers are particularly intrigued by ergothioneine (ET), a compound in mushrooms with anti-inflammatory and antioxidant properties, potentially classified as a vitamin.
Human cell studies suggest that ET may safeguard heart health by countering artery plaque development, a precursor to heart disease.
One study indicated that mushroom compounds could combat plaque formation in arteries, a significant factor in coronary artery disease.
Beta-glucans found in mushrooms can also lower cholesterol levels, beneficial in reducing heart disease risk associated with high "bad" cholesterol.
While these findings offer hope, outcomes in test tubes or animals don't always translate to human results.
Let's now shift our focus to studies conducted on humans.
Human Studies Insights
A 2020 review of eight clinical trials on oyster mushrooms revealed improvements in blood sugar control, reduced cholesterol levels, and decreased blood pressure.
While these results are promising for cardiovascular health, the review's authors caution about potential bias in the studies.
Most studies lacked proper blinding, with participants aware of whether they received mushrooms or placebos, introducing bias.
Another review in 2023, analyzing 22 studies, echoed similar findings, suggesting that increased mushroom consumption could lower blood triglycerides and inflammation markers.
What to Do Next?
While future in-depth research may solidify mushrooms' role in reducing cardiovascular risk, current evidence remains inconclusive.
When encountering heart health claims on mushroom products, exercise caution. While mushrooms are undeniably beneficial, there's limited compelling evidence supporting their heart-protective effects.
Remember, a diverse range of plants also offer health benefits, not just mushrooms. Boosting your mushroom intake is a wise choice, favoring fresh or dried varieties over supplements to maximize their nutritional value.
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The peaceful cat is sleeping on the windowsill.
