How Much Tart Cherry Juice For Cholesterol
- July 17, 2022
Although additional research is needed, tart cherry juice appears to improve overall health by reducing inflammation in the body.However, the same thing that makes tart cherry juice so potent can also create complications for people with certain medical conditions.In a randomized, placebo-controlled study, tart cherry juice significantly reduced inflammation biomarkers that are common in chronic diseases. .
New Study: Montmorency Tart Cherry Juice Helped Lower Blood
LANSING, Mich., June 5, 2018 /PRNewswire/ -- Montmorency tart cherry juice may play a role in maintaining heart health, suggests a new study published in Food & Function."We believe the unique nutrient content of Montmorency tart cherries, including the potassium and bioactive compounds, may be contributing factors.".The participants, who were unaware of their group assignment, were asked to maintain their regular diet and physical activity habits throughout the study.Neither tart cherry juice nor the control beverage significantly altered body weight, HDL or "good" cholesterol, insulin levels or diastolic blood pressure.More research is needed to determine the impact of Montmorency tart cherry as plausible intervention for improved cardiovascular health for older adults.CMI's mission is to increase the demand for Montmorency tart cherries through promotion, market expansion, product development and research.Impact of tart cherry juice on systolic blood pressure and low-density lipoprotein cholesterol in older adults: a randomized controlled trial. .
10 Health Benefits of Tart Cherry Juice
Tart cherry juice is made from the fruit of the Prunus cerasus tree, native to southwest Asia and Europe, and is linked to a number of interesting health benefits.In another study, runners given 16 ounces (480 ml) of cherry juice in the days leading up to and immediately following a marathon experienced less muscle damage, soreness and inflammation.One group of men was given tart cherry supplements or a placebo in the days leading up to and immediately following an intense resistance training session.The tart cherry group lost up to 4% less muscle strength as a result of the training when compared to men given the placebo ( 10 ).Summary: Tart cherry juice intake in the days leading up to and immediately following intense physical exercise may reduce muscle strength loss and soreness.Moreover, tart cherries contain a good amount of tryptophan and anthocyanins, two compounds that may help the body create melatonin and lengthen its effects.Research shows that supplementing with tart cherry juice increases levels of melatonin and helps improve sleep quality and duration ( 14 ).In one study, tart cherry juice reduced certain blood markers of inflammation in women with osteoarthritis, the most common type of arthritis (16).In another study, patients who consumed two 8-ounce (240-ml) bottles of tart cherry juice daily experienced slightly less pain and stiffness after six weeks ( 17 ).Studies have also looked at the effect of tart cherry juice on gout, a type of arthritis accompanied by repeated attacks of swelling and intense pain.Drinking tart cherry juice seems to reduce blood levels of uric acid — a chemical that can trigger gout when present in too high concentrations (18).Tart cherries and their juice contain large amounts of antioxidants and other beneficial plant compounds that may have protective effects on brain cells ( 21 ).In one study, consuming 16 ounces (480 ml) of tart cherry juice daily improved antioxidant defenses in healthy older men and women ( 22 ).In another study, older adults with mild-to-moderate dementia consumed either 6.5 ounces (200 ml) of tart cherry juice or a placebo for 12 weeks.Summary: The high antioxidant levels in tart cherry juice may help improve brain function and reduce symptoms of mild-to-moderate dementia.For instance, one study researched the effect of this juice on upper respiratory tract symptoms commonly experienced by marathon runners after a race.A group of runners drank tart cherry juice in the days leading up to and immediately following a marathon race while another consumed a placebo.Additionally, this juice is safe for most people, though it contains high amounts of sorbitol — a type of sugar alcohol that can cause stomach pain and diarrhea for some.Individuals on medications should consult a doctor before adding large amounts of tart cherry juice to their diet. .
4 Research-Backed Benefits of Tart Cherry Juice
You may have seen tart cherry juice tucked in among the coconut water and sports recovery drinks at your grocery store.Your best bet for health is to seek out 100% Montmorency tart cherry juice without added sugar - (AMAZON) to match what was used in most of the studies."The athletes were experiencing better sleep and were themselves attributing it to the tart cherry juice," says McHugh, who has been a consultant for the New York Rangers NHL hockey team since 2000.That observation led to multiple studies showing a positive connection between regular use of tart cherry juice and longer, better rest with less insomnia."As with most 100% fruit juices, I recommend enjoying them at a meal or with a snack that contains fiber and protein to help stabilize blood glucose levels and keep you feeling satisfied," Meyer says.This possible connection was first formally studied in 1950 when, after eating a can of tart or yellow cherries a day, 12 arthritis and gout sufferers displayed lower blood levels of uric acid."Increased uric acid in the blood is what has been found to lead to very painful episodes of a gout attack," says Toby Amidor, RD, and author of The Family Immunity Cookbook.A preliminary study found that eating about 2 cups of fresh pitted cherries after an overnight fast showed a 15% reduction in uric acid levels in healthy women.Though actions like limiting sodium and eating more high-fiber foods are often nutritional recommendations for people with high blood pressure, "there are multiple studies showing reduced CRP with drinking tart cherry juice," McHugh says.In one study, men with early hypertension who consumed 2 ounces of tart cherry juice concentrate had a reduction in systolic blood pressure within 2 hours.When McHugh was first asked to study if tart cherry juice had any effect on exercise and muscle recovery, he was skeptical."It's probably the diversity of phytonutrients in cherries that sets it apart from other foods and fruits in terms of the beneficial recovery effects," McHugh says.If you have a training schedule that rotates the muscle groups you're working and incorporates rest days, McHugh says, there's no need to use tart cherry juice or any other intervention to accelerate recovery.In many sports leagues, athletes need to play multiple games a week involving high physical and physiological stress, plus a lot of travel with disrupted sleep.He and Amidor also point out that the consistent factor across nearly all of these studies is the benefit of tart cherry juice for inflammation improvements."The cumulative effect of eating a heart-healthy diet along with regular physical activity and weight loss (if necessary) is really what is needed to provide heart health benefits," she says.As McHugh points out, it's not just that we have strong evidence that we can benefit from tart cherry juice for arthritis, inflammation, pain relief, recovery, and sleep. .
Tart Cherries and Heart Health - Tart Cherry
Studies indicate that Montmorency tart cherries may help lower levels of cholesterol and triglycerides, reduce inflammation and improve belly fat – all factors specifically linked to heart disease risk.A high intake of anthocyanins – abundant in purple and dark red fruits and vegetables like Montmorency tart cherries – was associated with a decreased risk of myocardial infarction in young and middle-aged women.A high intake of anthocyanins – abundant in purple and dark red fruits and vegetables like Montmorency tart cherries – was associated with a decreased risk of myocardial infarction in young and middle-aged women.They found that Montmorency tart cherries acted similar to prescribed drugs used to help regulate fat and glucose in patients with metabolic syndrome.They found that Montmorency tart cherries acted similar to prescribed drugs used to help regulate fat and glucose in patients with metabolic syndrome.This study found that consuming 8 ounces of Montmorency tart cherry juice daily helped to lower triglycerides by 17 percent, on average.This study found that consuming 8 ounces of Montmorency tart cherry juice daily helped to lower triglycerides by 17 percent, on average. .
Tart Cherry Juice vs. Black Cherry Juice: Benefits and Risks to
Cherries have antioxidant compounds that are linked to health benefits like lowering inflammation to prevent chronic disease, treating gout symptoms and helping with muscle pain and stamina during your workout.The carbs in tart cherry juice are important in your diet to provide your body with glucose, which is converted to energy and used to support bodily functions and physical activity.Tart cherries, like all red fruits and vegetables, are rich in anthocyanins — a class of antioxidant phytochemicals, or disease-fighting agents, found in plant-based foods, per the USDA.People with osteoarthritis who drank two 10.5-ounce bottles of tart cherry juice daily for 21 days saw a significant reduction in pain and inflammation, according to a December 2012 study in the Journal of Food Studies.Carcinogens are harmful substances in the air, water and foods that may damage the cells, triggering changes that could lead to cancer, according to the National Human Genome Reseach Institute.Tart cherry juice offers anthocyanins and other disease-fighting chemicals that may be beneficial for halting cell transformation that may lead to cancer.The anthocyanins in tart cherry juice have been associated with reduced cancer cell spread and inhibited tumor formation, according to a December 2004 study in the Journal of Biomedicine and Biotechnology.Two daily cups of tart cherry juice is linked to lower systolic blood pressure and harmful LDL cholesterol in older adults, according to a January 2019 study in Nutrients.On top of that, tart cherry juice contains quercetin, a powerful antioxidant that's tied to significantly decreased blood pressure, according to a July 2013 study in the International Journal of Preventative Medicine.Gout is an arthritic condition that is usually characterized by pain in and around the big toe area but may also affect your hands, wrists, elbows and other parts of the body.The antioxidants and anti-inflammatory agents in tart cherry juice have been shown to alleviate the pain associated with gout, per July 2017 research in the American Journal of Lifestyle Medicine.Anthocyanins like those in tart cherry juice have been found to have a potential benefit for memory and mental processes and may slow the progression of degenerative brain disorders such as Alzheimer's.Adults aged 65 to 73 years who drank 2 cups of cherry juice for 12 weeks improved their memory during a July 2019 study in Food & Function.Drinking cherry juice was found to improve cognitive functioning in older adults with mild to moderate dementia, according to October 2015 research in the European Journal of Nutrition.The people who drank 6.5 ounces of cherry juice per day for a period of 12 weeks showed improvements in speech fluency as well as short-term and long-term memory.The anti-inflammatory and antioxidative capacity in cherries is thought to have an effect similar to that of over-the-counter nonsteroidal anti-inflammatory drugs, according to June 2014 research in the Scandinavian Journal of Medicine and Science in Sports."Research has shown in both endurance cardio and strength training that tart cherry juice can you recover faster thanks in part to less muscle damage, inflammation and soreness.".And people who drank just 2 to 3 ounces of tart cherry concentrate (in juice or powdered form) a week to 1.5 hours before exercising significantly improved endurance in cycling, swimming and running, according to a January 2020 meta-analysis in the Journal of the American College of Nutrition..Even further, runners who had 11 to 12 ounces of tart cherry juice twice daily for seven days prior to a long-distance relay and during the race reported significantly less pain following the run than those who consumed a placebo, per a May 2010 study in the Journal of the International Society of Sports Nutrition.Another May 2015 study in the Journal of the International Society of Sports Nutrition examined the effects of tart cherry juice on stress and respiratory inflammation response following a marathon.When compared to a placebo, drinking tart cherry juice was shown to add 84 minutes of sleep a night for people with insomnia, according to an April 2018 study in the American Journal of Therapeutics.The polyphenols, or plant compounds, in cherries may account for its positive heart health benefits, including reduced blood pressure, insulin resistance, and cholesterol, according to a June 2016 study in the American Journal of Clinical Nutrition.The study showed that drinking 2 ounces of tart cherry juice reduced heart disease risk in people with high blood pressure.Researchers reported that the phenolic acids in tart cherry juice were possibly responsible for the beneficial reduction in blood pressure.Another study showed that black cherries lower uric acid level in the blood, which may reduce the inflammation associated with gout, per the June 2003 research in the Journal of Nutrition.Sorbitol is a poorly digestible carb and draws water into the intestines, so its laxative effect can cause diarrhea if you have too much, per August 2019 research in Canadian Family Physicians.In some individuals, such as those with a medical malabsorption issue, sorbitol can cause abdominal bloating, pain or cramps; loose stool; constipation; excessive burping; and headache, according to Nutrients Review.. .
The study, titled “Effects of Tart Cherry Juice on Biomarkers of Inflammation and Stress in Older Adults” by S.C. Chai et al.
and published in Nutrients, consisted of 34 men and women ages 65-80.According to lead researcher Sheau Ching Chai, PhD, RD and assistant professor at the University of Delaware’s Department of Behavioral Health and Nutrition, Montmorency cherry juice is a good addition to a heart-healthy diet. .
Does Tart Cherry Juice Promote Better Sleep?
Tart cherry juice’s positive effect on sleep is likely due to tryptophan and melatonin.Tryptophan helps the body produce melatonin, therefore it is essential to a good night’s sleep.Drinking a glass of tart cherry juice after a meal of sleep-supporting foods may provide added benefit.Increasing your intake of melatonin is likely to prompt you to fall asleep quicker and experience better sleep quality.The National Institutes of Health (NIH) Office of Dietary Supplements reports there are no safety concerns associated with drinking up to 16 ounces of tart cherry juice or taking 480 milligrams of tart cherry extract capsules once per day for up to two weeks.If the taste prevents you from drinking tart cherry juice nightly, you may prefer the capsules. .
In this randomized-controlled clinical trial, 34 men and women between the ages of 65-80 years drank either 8 ounces of Montmorency tart cherry juice or a control beverage twice a day for 12 weeks."Our findings suggest Montmorency tart cherry juice may be a good addition to a heart-healthy diet," said lead researcher Sheau Ching Chai, PhD, RD, assistant professor in the Department of Behavioral Health and Nutrition at the University of Delaware."The compliance rate of our participants was quite high, at 94%, suggesting that a cup of tart cherry juice twice a day can easily be incorporated and enjoyed in an overall diet.".This suggests that Montmorency tart cherry juice can easily be incorporated into the diet without increasing calorie or sugar intake, especially if consumed in place of sugar-sweetened beverages.CMI's mission is to increase the demand for Montmorency tart cherries through promotion, market expansion, product development and research.Impact of tart cherry juice on systolic blood pressure and low-density lipoprotein cholesterol in older adults: a randomized controlled trial. .