An Underrated Vegetable High In Iron Can Also Help Lower Cholesterol

Pumping iron can be good for your fitness routine. But consuming iron can be just as essential for your body. Without iron, you'd find it tough to get through long days or (figuratively) survive an intense workout.

If you allow your iron levels to get too low, you could end up with an iron deficiency, one of the different types of anemia. Common indicators of iron deficiency include fatigue, stomach problems, and concentration issues. Consequently, it's best to eat foods that help you reach the recommended daily value of iron for your age and gender; in adults, this ranges from 8 to 18 milligrams.

Though many animal-derived foods contain iron, it can be found in plant-based sources as well. Heart of palm is a tropical vegetable that can be challenging to find fresh in the United States. However, it is more readily available in cans or jars. For every 100 milligrams of heart of palm that you consume, you can expect to get 1.69 milligrams of iron. If you're aiming for 8 milligrams daily, that's around 20% of what you need, all for just 115 calories and barely any fat. Plus, eating heart of palm won't just increase your iron intake; it can also help you lower your cholesterol.

Heart of palm is rich in a polyphenol (a naturally occurring plant compound with antioxidant properties) called chlorogenic acid, as noted in a 2020 study in Food and Chemical Toxicology. According to a 2024 review from Nutrients, intake of higher chlorogenic acid appears to lead to a decrease in cholesterol in both animal and human subjects. Specifically, chlorogenic acid may make it harder for excess cholesterol to adhere to the walls of the blood vessels.

In addition to chlorogenic acid, heart of palm is also a good source of fiber, yet another nutrient linked to low cholesterol. Eating more fiber, particularly soluble fiber, can lower high cholesterol levels. A 2016 review in Current Atherosclerosis Reports showed that soluble fiber consumption had the potential to cause a 5% to 10% drop in cholesterol readings. Similarly, a 2019 review in Nutrients found a positive correlation between high fiber intake and low cholesterol readings, in both animal and human studies.

Since heart of palm might not be on your weekly shopping list, you may wonder how to incorporate it into your diet to boost your iron and help you manage your cholesterol. An easy place to start is by cutting it up as a topping for cold salads. You can also add heart of palm to stir-fries and sautés. Heart of palm can even be used as a seafood substitute in vegetarian and vegan recipes. Its mild taste makes it an easy fit in many dishes.

If you like the idea of using heart of palm creatively, you can also try heart of palm noodles, which have gained popularity among keto fans and others who follow low-carb lifestyles. However, registered dietitian Marni Sumbal cautions against substituting heart of palm spaghetti for flour-based pasta if you engage in intense exercise (via Runner's World): "The low carb content does not fare well for those looking to fuel off their pasta." With that said, you can still enjoy heart of palm noodles, as long as you're filling up on other foods that provide you with enough protein and carbohydrates. (Read why you shouldn't avoid carbs after a workout.)