A Popular Dried Fruit With An Unexpected Amount Of Protein Can Also Lower Cholesterol – Health Digest

When we think of fruit — dried or otherwise — its protein content doesn’t always immediately come to mind. However, it turns out that some fruits are actually relatively high in protein compared to others. You might also be surprised to know that one of those higher-protein fruits is probably a food you’re already very familiar with: raisins. Yes, this small delicious treat provides nearly 1 gram of protein per 1-ounce serving.

Raisins are also absolutely delivering when it comes to their health benefits. According to a 2019 study published in Nutrients, despite having a sugar content of 60%, raisins are high in fiber so they keep you feeling full longer, therefore reducing appetite. They’re also chockfull of antioxidants that contribute to heart health. They may also help keep cavity-causing bacteria in check and even play a role in preventing cancer and Alzheimer’s disease. 

If that weren’t enough to inspire you to reach for a handful of raisins, their fiber content can even help lower cholesterol. This, of course, is great news for those with a sweet tooth who need to get their cholesterol level in the healthy range. In fact, cardiologists list raisins among their favorite healthy go-to snacks — and that’s really saying something. In other words, depending on your health goals and concerns, raisins just might be the perfect treat to reach for between meals. 

When it comes to lowering cholesterol, it’s the soluble fiber in raisins that can lower LDL, also known as the “bad” cholesterol. A 2008 study published in Lipids and Health Disease found that not only does eating raisins help reduce chances of heart-related diseases, but when combined with regular walking, it further improves one’s chance of avoiding future cardiovascular issues.

“Potassium and fiber are important nutrients for overall health and especially for the control of blood pressure,” Lacy Puttuck, a Registered Dietitian at Top Nutrition Coaching, told Health Digest. “There is promising evidence that a higher fiber diet helps to lower systolic blood pressure and reduce the risk of cardiovascular events.” 

Puttuck went on to explain that potassium has also been linked to controlling blood pressure and keeping it in the healthy range, as long as you eat the recommended daily amount. “Recommended intake for fiber is 25 to 35 grams per day and potassium intake is recommended at 2600-3400 mg per day,” said Puttuck, adding that raisins are a great addition to any healthy diet because of these heart-friendly nutrients. 

They’re also easy to consume. You can eat them right out of the box or toss them into your morning oatmeal to get your day started on a healthy note.

However, unlike some healthy foods that you can eat and eat, raisins should be consumed in moderation because of their calorie content. Raisins also shouldn’t be your only source of fiber and potassium, according to Puttuck. “Eating [raisins] every day as part of a balanced meal plan can increase the intake of these key nutrients in a tasty and easy way,” said Puttuck. “Raisins are portable and simple to have as a quick snack on the go and can be an integral part of a healthy eating plan.”

Because a healthy diet is all about keeping things well-rounded, if you’re looking to add more potassium to your daily intake, then turn to root vegetables, mushrooms, broccoli, and, of course, bananas. You can also add juices like tomato, orange, and grapefruit to that list too. As for fiber, the National Cancer Institute, suggests bran, whole grains, beans, and lentils, and should you want your fiber intake to be on the sweeter side, then peanut butter is a good source too.