American researchers report that regular mushroom consumption may enhance cardiovascular health by lowering triglyceride levels - one of the most common fats in the body. High triglyceride levels increase the risk of heart attack and stroke by contributing to artery hardening and narrowing.

A new review published in the journal Nutrition Research and Food Science Reviews analyzed data from more than 22 studies on the effects of mushrooms on heart health. The results showed that individuals who consumed mushrooms daily - whether through a structured healthy diet or their own dietary habits - had lower risks of cardiovascular and metabolic diseases. While structured diets had stronger results, even self-selected diets showed benefits, including reductions in blood pressure.

In these studies, participants consumed between 30 and 100 grams of mushrooms per day and generally experienced better heart health. One analysis noted a significant drop in triglyceride levels in individuals who ate 35 to 300 grams of oyster mushrooms daily.

Researchers at Purdue University emphasized that mushrooms are rich in fiber, potassium, and iron, and can be easily incorporated into meals: in scrambled eggs at breakfast, soups at lunch, or pasta at dinner. They are low in calories, fat-free, cholesterol-free, and very low in sodium. White mushrooms provide copper, selenium, riboflavin, and niacin, while maitake mushrooms are rich in fiber and offer similar nutrients.

This is not the first time mushrooms have been recognized for heart benefits. A 2020 meta-analysis of eight clinical trials found that mushrooms helped improve blood pressure and glucose levels, contributing to cardiovascular protection. A more recent 2023 review of 22 studies also found that mushrooms reduced levels of C-reactive protein - a marker of inflammation and a predictor of heart events such as heart attacks and strokes.

Dr. Jonathan Behar, a cardiology expert, also emphasized four key habits for heart health: avoiding foods high in sugar, salt, and saturated fat; limiting a sedentary lifestyle; not lounging on the sofa before 8 p.m.; and maintaining regular social connections to reduce loneliness.

The evidence makes a compelling case for adding mushrooms to your daily diet. They are nutritious, affordable, and easy to include in any meal. Eating mushrooms daily is a simple yet effective way to lower blood pressure, reduce harmful blood fats, and protect long-term heart health.

An Yen