Eating Grapes Has An Unexpected Effect On Your Cholesterol

Grapes are the third most-purchased type of fruit, according to the International Fresh Produce Association. However, they're not just a nice snack or attractive charcuterie tray addition. They also offer an unexpected effect: Grapes may help you decrease your cholesterol. Aside from being high in polyphenols, grapes also contain fiber; together, those traits may aid grape-eaters in managing their cholesterol levels naturally.

However, while grapes can be part of a heart-healthy diet, they also contain a high proportion of sugar. Figures from the U.S. Department of Agriculture (USDA) show that one cup of grapes brings along 23.4 grams of sugar. And since the American Heart Association recommends that women limit their diet to just 25 grams of sugar a day (the guidelines are set at 36 grams for men), the sugary nature of grapes is something to consider, particularly if you're on a low-sugar meal plan.

With that said, some evidence indicates that grapes could be a smart choice for anyone who wants to lower their cholesterol without resorting to many (or any) medications. Recent studies point to the unexpected effect grapes have on cholesterol, which is useful to know if you're interested in controlling your cholesterol levels as much as possible with food.

The polyphenols in grapes are one of the reasons they're being studied as cholesterol-improving superfoods. Polyphenols are antioxidant-rich compounds with the potential for anti-inflammatory capabilities (via Healthline). It's this aspect that seems to improve cardiovascular system performance, ultimately preventing cholesterol from building up and causing arterial blockages.

A 2020 meta-analysis in the Journal of Clinical Medicine explored the effect of grape polyphenols on cholesterol. The authors reviewed numerous clinical trials to determine if the grape polyphenols moved the needle on lipid profiles in study subjects. They determined that polyphenols could have a "favorable effect," meaning they could help keep low-density lipoprotein (LDL) cholesterol — aka bad cholesterol — at healthy levels. Plus, per the findings of a 2022 systematic review in Horticulturae, grape phenols might have a place in lowering cholesterol. However, the authors recommended further testing to determine exactly how to best leverage the phenolic compounds available in foods like grapes.

Another study published in Nutrients in 2021 set out to see if grape powder might have a cholesterol-reducing effect on humans due to its polyphenols and fiber content. After four weeks of a daily diet that included enough grape powder to mimic the nutrients in two servings of table grapes, participants collectively experienced a 5.9% decrease in their LDL cholesterol levels.

Let's talk about the other nutritional element in grapes that may keep cholesterol from rising, which is plant-based, cholesterol-blasting soluble fiber. Per experts at WebMD, soluble fiber consumption has been linked to a reduction in overall cholesterol. And in a 2023 systematic review published in PharmaNutrition, researchers concluded that grapes, in part because of their fibrous makeup, could "significantly" reduce hypertension, as well as lower cholesterol levels.

To be fair, grapes aren't as fiber-packed as some other fruits. According to USDA data, a single cup of grapes offers about 1.36 grams of fiber. That's quite shy of the daily recommended adult fiber intake of 25 to 30 grams of fiber, as noted in a 2020 article in The BMJ. Even so, just one gram of grape-derived fiber could help you hit your target daily fiber consumption goal — and perhaps keep your cholesterol in check as well.