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Okra, also known as lady’s fingers, is still an undervalued vegetable that deserves a place in our everyday diet. It is rich in fiber, antioxidants and vitamins and has a significant effect on cholesterol levels and overall heart health. If you have not heard of this vegetable until now, or have never tasted it, perhaps now is the right time to discover it.
What is okra and where does it come from?
Okra originates from East Africa and is mainly cultivated in tropical and subtropical regions. Its elongated green pods are slightly hairy and contain small seeds surrounded by a sticky mucilage. It is this mucilage that acts as a natural thickener, used in soups, sauces, or dishes such as gumbo.
Okra is widely used in cuisines around the world – from India, through the Middle East to the southern United States. In recent years, however, it has also come to the fore in European gastronomy, mainly because of its health benefits.
Okra and cholesterol: how does it help our body?
The most significant benefit of okra lies in its ability to bind cholesterol during digestion. The mucilaginous substance inside its pods acts similarly to soluble fiber – it prevents the absorption of fats in the intestines and supports their elimination from the body.
According to pharmacist Abbase Kanani, some studies have shown that okra contributes to lowering levels of LDL cholesterol, the so-called bad cholesterol. Research from 2014, for example, showed that obese mice fed a diet containing okra powder had lower cholesterol and blood sugar levels.
Health benefits of okra
- Lowers cholesterol – helps eliminate fats from the body and improves lipid metabolism.
- Supports digestion – thanks to fiber it helps prevent constipation and supports bowel function.
- Regulates blood sugar levels – suitable for people with diabetes or at risk of developing it.
- Strengthens immunity – vitamins A and C act as antioxidants and protect cells from damage.
- Protects the heart and blood vessels – helps reduce blood pressure and the risk of heart disease.
Warning for diabetics
People who take metformin or other type 2 diabetes medications should consult their doctor about consuming okra. It can affect the efficacy of some drugs.
What does the science say?
A 2013 study that analyzed 10 clinical trials with more than 1,700 participants showed that increased consumption of fruits and vegetables lowers systolic blood pressure and may contribute to reducing LDL cholesterol levels. However, okra as a specific type of vegetable requires more extensive research, although the current results are more than promising.
How to include okra in your diet?
Okra is very versatile. You can:
- add it to soups and stews,
- grill, pan-fry or bake it,
- pickle it in vinegar or prepare it as a side dish,
- combine it with tomatoes, lemon juice or garlic to reduce its sliminess.
Tip: If you don’t like its “slimy” texture, try preparing it by quickly searing or briefly boiling it in an acidic environment – this significantly reduces the mucilage.
Summary
- Okra is a nutritious vegetable that can help lower cholesterol, blood sugar and support heart health.
- It is rich in fiber, antioxidants and vitamins.
- Diabetics should consult their doctor about consuming it because it may affect medications.
- Incorporating okra into your diet can be a simple and tasty way to support your health naturally.
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