2024-04-18 09:50:41
The world of vegetables is full of treasures for our health, and among them hides a little-known superhero: the Chinese cabbage. Often relegated to second place behind its Western cousins like broccoli or cauliflower, Chinese cabbage nevertheless deserves a special place on our plates, especially to maintain good cardiovascular health.
Why is Chinese cabbage so special?
Chinese cabbage, also known as bok choi or pak choi, is a quiet but powerful star of the cruciferous family. With its crisp green leaves and tender white stems, it brings a pleasant texture and delicate flavor to many dishes. On the other hand, what makes Chinese cabbage truly exceptional is its rich in nutrients. In addition to being one of the foods rich in antioxidants, it is also loaded with vitamins and minerals beneficial to your health! He would even be able to reduce cholesterol, which contributes to cardiovascular risk. So, what are we waiting for to rush out and buy some in supermarkets, at greengrocers or in Asian grocery stores?
A great ally against cholesterol
Chinese cabbage is therefore a true ally for our heart. A study, carried out by Chinese researchers, published in the scientific journal Food & Function showed that its regular consumption can help lower cholesterol levels, thus reducing the risk of cardiovascular diseases. At least among hamsters! The latter were randomly divided into several groups and followed different diets for 56 days: a normal diet (group A), a high-fat diet (group B), a high-fat diet with 5% Chinese cabbage (group C), and a high-fat diet with 7% Chinese cabbage (group D). At three different time points (days 0, 28 and 56), blood and liver samples were taken to analyze lipids and other parameters such as liver enzymes.
And the results are clear:
Group B, which ate a high-fat diet without Chinese cabbage, had significantly higher levels of total cholesterol and triglycerides compared to Group A. In contrast, Group D, which consumed the most Chinese cabbage, showed of the significantly reduced levels total cholesterol, triglycerides and LDL cholesterol (the “bad cholesterol”), as well as an increase in HDL cholesterol (the “good cholesterol”) compared to group B. As for group C, which consumed a moderate amount of Chinese cabbage each day, no significant effect was observed on either HDL or LDL cholesterol.
But how does Chinese cabbage accomplish this feat? It is thanks to its content of soluble fiber and in phytochemicals. These substances work in tandem to help eliminate LDL cholesterol of our circulatory system. As an added bonus, Chinese cabbage also contains omega-3 fatty acids, known for their ability to protect the heart.
Now that we know the incredible benefits of Chinese cabbage, we may be wondering how to incorporate it into our diet? Well, good news: it’s easy! Chinese cabbage can be prepared in many ways.
We can sauter with garlic and ginger for example for an authentic Asian dish. We canadd to soup or a broth for a more than comforting meal. We can taste raw in a crunchy salad
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