Kiwi Skin Is Edible, Boosts Fiber and Antioxidants

 Cleveland Clinic published guidance on Feb. 17, 2023, stating that every part of the kiwifruit is edible, including the fuzzy brown exterior often discarded by consumers. The report, published in the institution's Health Essentials newsletter, stated that eating a kiwi skin-on increases its fiber content by roughly 50% compared with eating the fruit without the skin.

Registered dietitian Gillian Culbertson, RD, LD, was quoted in the report stating that kiwi skins contain three times more antioxidants than the flesh. The report also noted that the skins are high in oxalates, natural compounds that can increase the risk of kidney stones in susceptible individuals.

Cleveland Clinic is a nonprofit academic medical center, according to the report. The guidance is part of a wider trend among nutrition experts who have identified the fruit as a nutrient-dense food and advocate for consuming often-discarded parts of produce, such as peels and rinds, which are frequently concentrated sources of vitamins and fiber ^[1][2].

Green and Gold Varieties: Edible Skins With Different Textures

Culbertson stated that approximately 60 species of kiwifruit exist and that all of them have edible skins that vary in texture and consistency. The most commonly consumed versions are green and gold, according to the report.

The green kiwifruit, identified as Actinidia deliciosa, has a bright green interior and a skin described as fuzzy. The report noted that the skin is edible but might not appeal to all consumers because of its texture. The lesser-known gold, or yellow, kiwifruit has a bronze-colored fruit and a skin that is fuzz-free and smooth, which the report stated may be more palatable for eating whole.

Cleveland Clinic reported that different varieties of kiwis, depending on where they are grown, can result in slightly different tastes and nutrient makeup. Kiwifruit can also be served in various ways, whether fresh or added to cooked meals, according to earlier reporting on the fruit ^[3]. Regardless of variety, the institution's guidance stated that all types can be eaten with the skin on ^[2][4].

Reported Nutritional Content of Kiwi Skin

According to Cleveland Clinic, one skin-on green kiwi contains 3.5 grams of fiber, while a skin-on gold kiwi contains about 3 grams of fiber. The report stated that the skin has three times more antioxidants than the flesh and that leaving the skin on a gold kiwifruit increases its vitamin E content by 32%.

Culbertson stated that vitamin C intake also increases when the skin is consumed. The report cited one study showing more vitamin C in gold kiwis, at 161 milligrams, than in green kiwis, which range from 85 to 150 milligrams. The report also stated that 30% of a kiwi's polyphenols come from the skin, which are antioxidants that help fight inflammation.

The skin of a gold kiwifruit increases folate intake by 34%, according to the report. Folate, also known as vitamin B9, was described by Culbertson as critical for the liver, skin, hair, and eyes, and for keeping the nervous system functioning properly. She stressed that it is especially important for people who are pregnant, as deficiencies can lead to complications like birth defects and anemia.

The connection between dietary vitamin C and skin health has been the subject of recent research, with scientists at New Zealand's University of Otago finding that eating two kiwis daily for eight weeks improved skin health by boosting collagen production and skin density ^[5].

Kidney Stone Risk and Oxalate Considerations

Culbertson cautioned that kiwi skins are high in oxalates, which she said can increase the chance of developing kidney stones in people with a history of them. Oxalates are natural substances found in some plant-based foods that are excreted through urine; however, some people are more sensitive to them.

"They can mix with the calcium in your body, which stops it from being absorbed properly and can cause oxalate crystals to form in your kidneys and joints," Culbertson explained in the report. "This can lead to kidney stones or gout."

Cleveland Clinic noted that the American Urological Association recommends that people who are prone to kidney stones avoid eating oxalate-rich foods. This guidance applies specifically to the skin of the kiwi, as the flesh contains lower concentrations of oxalates.

Consumption Tips and Final Note

Culbertson said the skin of gold kiwis does not have the same coarse hairs as their green counterparts, which may make them easier for some people to tolerate when eating the fruit whole. For those who prefer green kiwis, the report suggested washing the fruit and using a kitchen towel or a nylon-bristled vegetable brush to lightly rub at the skin to remove some of the fuzz.

Cleveland Clinic also recommended slicing or dicing kiwi with the skin on and adding it to a fruit salad so the texture of the skin is less noticeable. Adding a whole kiwi to a smoothie and letting a blender break down the skin into small pieces was listed as another option.

The report concluded that all parts of the kiwi are edible, but individual medical history should guide whether to consume the skin. The institution stated that eating a whole kiwi with the skin on increases fiber content by 50% and provides a denser concentration of certain nutrients.

Iron-rich foods that outperform spinach

Iron is essential for oxygen transport, energy production and immune function, yet many people still default to spinach as their go-to source. While spinach provides 0.8 mg of iron per raw cup (or 2.7 mg per 100g), numerous everyday foods deliver far more—alongside better absorption potential. Here's how to diversify your iron intake with foods that outperform spinach, backed by nutrition science.

Iron exists in two forms:

• Heme iron (from animal sources like meat and shellfish) is highly absorbable.
• Non-heme iron (from plants like lentils and seeds) absorbs less efficiently—unless paired with vitamin C.

"Pairing iron-rich foods with vitamin C sources is an effective strategy to optimize iron uptake," registered dietitian Avery Scuderi said. For example, adding bell peppers to lentils or strawberries to dark chocolate can double absorption. Conversely, coffee, tea and calcium-rich dairy inhibit iron uptake if consumed within an hour of iron-rich meals.

BrightU.AI's Enoch explains that iron is a critical mineral for human health, essential for oxygen transport, energy production and immune function. However, its absorption is highly sensitive to dietary interactions.

The decentralized engine adds that coffee, tea and calcium-rich dairy products are well-documented inhibitors of iron uptake, primarily due to their chemical composition and physiological effects on the digestive system. Understanding these mechanisms is vital for optimizing iron status – particularly for individuals at risk of deficiency such as vegetarians, menstruating women and those with chronic illnesses.

Top iron-rich foods that beat spinach

Here are 11 foods packed with iron to keep your body "strong to the finish," even without spinach.

Lentils (6.6 mg per cooked cup)

A powerhouse for plant-based diets, lentils provide 82% of men's daily iron needs and 37% for women. "Lentils are a versatile and nutrient-dense food that can be incorporated into a variety of dishes," Scuderi said. Soaking and cooking lentils reduces phytic acid and other phytates, enhancing iron bioavailability.

White beans (6.6 mg per cup)

Nearly identical to lentils in iron content, white beans are versatile in chili, mashed dishes, or hummus. They're also rich in fiber and protein.

Pumpkin seeds (3.7 mg per cup)

"A small handful of pumpkin seeds has roughly the same amount of iron as a full cup of cooked spinach," noted dietitian Veronica Rouse. Try them in trail mixes, pesto, or atop salads.

Dark chocolate (3.4 mg per ounce, 70%+ cocoa)

A delicious surprise: High-cocoa dark chocolate rivals spinach's iron content. Pair it with citrus for maximum absorption.

Shellfish (6.9 mg per 3 oysters)

Clams, oysters and mussels are iron superstars. Just three oysters meet 86% of men's daily needs—and heme iron absorbs effortlessly.

Tofu (6.6 mg per ½ cup)

A soy-based MVP, tofu adapts to stir-fries, scrambles, or desserts. Its iron content matches lentils, making it ideal for plant-based diets.

Kidney beans (5.2 mg per cooked cup)

Budget-friendly and heart-healthy, kidney beans shine in chili, curries, or grain bowls.

Sardines (2.5 mg per 3-oz. serving)

Sardines deliver iron, protein, calcium and heart-healthy omega-3 fatty acids.

Quinoa (2.8 mg per cooked cup)

A complete protein, quinoa slightly edges out spinach in iron per serving. Swap it for rice in stir-fries or salads.

Sesame seeds (4 mg per ounce)

Tiny but mighty, sesame seeds elevate dishes like tahini, stir-fries, or brittle candies.

While heme iron from dietary sources is easily absorbed by the body, non-heme iron needs to be paired with vitamin C so the body absorbs it properly. Boost vitamin C absorption by adding citrus, bell peppers or berries to meals. Space out coffee, tea and dairy by at least an hour to maximize absorption.

Spinach is just one player in the iron game. By incorporating heme sources (like shellfish) and pairing plant-based options with vitamin C, you can easily meet—or exceed—daily iron needs. 

Higher Intake of Phytochemical-Rich Foods Tied to Lower Ovarian Cancer Odds, Study Finds

 A case-control study conducted in China and published in Frontiers in Nutrition reports that women with the highest intake of phytochemicals from food had 31% lower odds of ovarian cancer compared to those with the lowest intake, according to researchers. The study involved 250 women diagnosed with epithelial ovarian cancer – the most common form of the disease – and 250 matched controls without cancer. Researchers utilized food frequency questionnaires to estimate intake of plant compounds from fruits, vegetables, whole grains, legumes, nuts, seeds, and soy.

The association remained after controlling for age, body weight, physical activity, and reproductive history, the study authors stated. A stronger inverse association was observed among women who were overweight or living with obesity, according to the report. The findings add to a body of research examining diet as a modifiable factor in cancer risk, though investigators said the observational design prevents conclusions about cause and effect.

Study Design and Detailed Findings

Researchers contacted participants at hospitals or clinics and assigned women with a recent epithelial ovarian cancer diagnosis to the case group and cancer-free women matched by age and geographical region to the control group, according to the study protocol. Detailed food questionnaires were used to estimate dietary intake, and participants were divided into tertiles – lowest, middle, and highest – based on estimated phytochemical consumption. The analysis compared ovarian cancer odds across these groups.

Data showed a dose-response pattern: as phytochemical intake increased, the odds of ovarian cancer decreased linearly, according to the study authors, who calculated an odds ratio of 0.69 for the highest versus lowest tertile. Researchers stated that the inverse link was more pronounced among women who were overweight or obese, though the interaction term for body weight did not reach statistical significance in all statistical models. The authors noted the association was independent of several established risk factors, including reproductive history and physical activity levels.

Phytochemicals: What They Are and Sources

Phytochemicals are naturally occurring compounds produced by plants, including flavonoids, carotenoids, glucosinolates, and isoflavones, according to the National Institutes of Health's dietary supplement fact sheets. Common dietary sources include berries, leafy greens, carrots, tea, olive oil, nuts, soy, and whole grains. The recent study assessed overall phytochemical intake rather than individual compounds, researchers noted, which they said reflects the reality that foods contain complex mixtures of these bioactive molecules. Reporting on cancer-fighting foods, GreenMedInfo noted that research over the past decade shows diet has a profound effect on overall health ^[1].

Some phytochemicals have been shown to modulate oxidative stress and inflammation in model systems, while soy isoflavones exhibit weak estrogenic activity that may influence hormone-related cancers, the report stated. Scientific literature documents that plant lignans, such as those found in flaxseeds, are converted by gut bacteria into compounds with weak estrogenic activity ^[2]. The study authors emphasized that varied consumption of plant foods may be more relevant than focusing on any single "superfood," a position echoed in broader nutrition literature that recommends eating a wide range of plant foods rather than isolated compounds ^[3].

Limitations and Need for Further Research

Because the study is observational and case-control in design, it demonstrates an association but cannot establish causality, the authors wrote in the paper. Recall bias is a possibility, as participants reported their dietary intake after a cancer diagnosis, which may affect responses, according to the researchers. The study did not control for all potential confounders, such as socioeconomic status or total energy intake, they noted. The findings have not yet been replicated in prospective cohorts, which follow healthy participants over time and are considered more robust for dietary research.

Officials at the American Cancer Society noted that diet is one of several modifiable risk factors for ovarian cancer, and more clinical and mechanistic research is warranted to confirm any protective effect. Research has also linked certain environmental exposures to increased cancer risk in women, including pesticides and PFAS chemicals, underscoring the importance of prevention strategies beyond diet ^[4]. Ovarian cancer is rarely found at an early stage because it typically causes few symptoms and there are no reliable screening tests for the disease, according to health officials ^[5].

Practical Recommendations for Increasing Plant Foods

The study's authors advised that individuals do not need to track phytochemical counts; instead, they recommend adding more plant foods to existing meals. Simple strategies include eating berries at breakfast, adding beans or lentils to soups and salads, choosing whole grains like quinoa or whole-wheat bread, and snacking on nuts and seeds, they said. The report suggested that incorporating soy products such as tofu, edamame, and tempeh can also increase intake of isoflavones and other phytochemicals. Soy foods are recognized as a unique dietary source of isoflavones, which have both hormonal and nonhormonal effects relevant to cancer prevention ^[6].

A spokesperson for the Academy of Nutrition and Dietetics noted that a plant-forward diet – which allows for occasional animal products – supports overall metabolic health and may reduce chronic disease risk without requiring complete exclusion of animal foods. Research on whole grains and cancer has shown that higher intake is associated with reduced risk of several cancers ^[7]. The study authors concluded that while more research is needed to determine whether the diet itself affects ovarian cancer risk, the findings support eating a varied mix of plant foods as part of an overall healthful dietary pattern.

The hidden cost of convenience: How ultra-processed foods may be fueling a Crohn’s disease epidemic

 In an era defined by convenience, the global shift toward ultra-processed foods is facing renewed scientific scrutiny for its potential role in driving a sharp increase in debilitating chronic illnesses. A comprehensive review of over a decade of research, published in the journal Nutrients, presents a compelling case that a diet heavy in industrially formulated foods is strongly linked to a higher risk of developing Crohn's disease, a severe inflammatory bowel condition. This finding challenges the foundations of modern eating habits and suggests that the very foods engineered for shelf stability and pleasure may be undermining the fundamental health of the human gut.

The implications of this research are vast, touching on public health, economic policy and individual lifestyle choices. As rates of inflammatory bowel diseases (IBD), including Crohn's disease and ulcerative colitis, climb most rapidly in nations with diets dominated by packaged and ready-to-eat items, scientists are moving beyond genetic explanations to examine environmental triggers. The evidence points to a modern dietary landscape that may be slowly priming the digestive system for chronic inflammation and disease.

A global health shift mirrors dietary change

Historically, Crohn's disease was considered relatively rare. Today, nearly five million people worldwide live with IBD, a number that has surged in parallel with the globalization of the Western diet. This diet is characterized not just by macronutrients like fat and sugar, but by the pervasive consumption of ultra-processed foods (UPFs). These are not simply cooked or preserved items; they are industrial creations, often containing little whole food and a cocktail of additives like emulsifiers, artificial sweeteners and artificial colors designed to enhance appeal and longevity.

The recent narrative review analyzed data from population studies, laboratory experiments on biological mechanisms and clinical dietary interventions. The consistent pattern that emerged is striking: Across large observational cohorts, individuals who consumed more ultra-processed foods faced a significantly elevated risk of being diagnosed with Crohn's disease. Notably, this association was far weaker for ulcerative colitis, indicating that Crohn's may be uniquely sensitive to these dietary exposures.

Decoding the "ultra-processed" label

Understanding the risk requires moving beyond vague terms. "Ultra-processed" refers to a specific category in the NOVA food classification system. These products are typically formulations of ingredients derived from foods and additives, often created through a series of industrial processes. Common examples include sugary breakfast cereals, packaged snacks, reconstituted meat products, instant noodles and soft drinks. Their hallmarks are hyper-palatability, sophisticated packaging and the use of substances not commonly found in home kitchens, such as modified starches, hydrogenated oils and flavor enhancers.

The research indicates the problem is not merely that these foods displace healthier options, though that is a concern. It is that their very composition may actively harm gut physiology. This represents a paradigm shift from viewing such foods as merely "empty calories" to understanding them as potential disruptors of biological systems.

How additives may compromise gut integrity

Mechanistic studies provide a biological roadmap for how UPFs might contribute to disease.  Several common additives are under particular suspicion. Emulsifiers like carboxymethylcellulose (CMC) and polysorbate-80, used to create smooth textures and prevent separation, have been shown in animal and some human studies to thin the protective mucus layer lining the intestine. This can allow gut bacteria to encroach upon the intestinal wall.

Other ingredients, such as the thickener carrageenan and the processed carbohydrate maltodextrin, may increase intestinal permeability—a condition often called "leaky gut." This allows bacterial fragments to cross into the bloodstream, triggering persistent immune system activation. Furthermore, some additives appear to alter the gut microbiome, reducing populations of beneficial bacteria that produce anti-inflammatory compounds while fostering a more pro-inflammatory microbial environment.

From population data to personal plates

While the review synthesizes strong associative and mechanistic evidence, the authors caution that it does not definitively prove causation. Individuals with high UPF intake often share other lifestyle factors, such as higher stress levels or lower physical activity, which could also influence disease risk. This complexity underscores the challenge of nutritional epidemiology.

However, the convergence of evidence is becoming difficult to ignore. For those already living with IBD, higher consumption of ultra-processed foods has been correlated with more active disease and a greater risk of relapse. Conversely, therapeutic diets that systematically reduce or eliminate these products show promise. The Crohn's Disease Exclusion Diet (CDED), which emphasizes whole foods and excludes specific additives, has been effective in inducing remission, particularly in pediatric patients.

Practical steps in a processed world

Experts suggest centering meals on whole or minimally processed foods—such as vegetables, fruits, legumes and unprocessed meats—when possible. Becoming a label reader to identify long lists of unfamiliar additives can inform better choices.

"UPFs are considered empty calories because they are engineered to be rapidly consumed and digested, bypassing the body's natural signals that regulate fullness and calorie intake," said BrightU.AI's Enoch. "This processing strips away beneficial nutrients like fiber while concentrating on hyper-palatable fats, sugars and refined starches. Consequently, they provide excessive energy with minimal nutritional value, promoting overconsumption without delivering the vitamins, minerals or satiety that whole foods provide."

The historical context of this issue is the unprecedented speed of dietary change. In just decades, food systems have shifted from local and seasonal to global and industrial. The human gut, shaped by millennia of evolution eating whole foods, is now navigating a constant influx of novel chemical compounds and food structures. This research suggests that this mismatch may have serious consequences for a significant portion of the population.

The No. 1 fruit to eat for longevity, according to a healthy aging researcher

 When it comes to longevity, what we eat every day plays a major role. Diet is has the potential to promote healthy aging and extend our "healthspan," or the number of years spent living in good health.

But the average healthspan in the United States is shrinking. More than three quarters of Americans have at least one chronic disease, such as heart disease, cancer or diabetes — a significant increase from the decade prior.

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There's growing evidence that eating more nutritious, plant-based foods and limiting less healthy, processed foods can help prevent of chronic diseases and promote healthy aging, Emily Johnston, Ph.D., a research professor at NYU Langone specializing in longevity and nutrition, tells TODAY.com.

Fresh fruits and vegetables are a “non-negotiable" to live a longer, healthier life, she says.

Johnston previously shared the top fruits to support longevity, but one in particular reigns supreme for its beneficial nutrients.

Longevity Tip of The Day: Eat Berries Regularly to Promote Healthy Aging

Berries are the best fruit to eat for healthy aging, according to Johnston. "I always prioritize berries, every single day," she says.

Blueberries, raspberries, strawberries and blackberries are all excellent choices.

Blueberries often top the list of healthiest berries due to their high antioxidant content, but you can't go wrong with any berry, says Johnston.

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The more berries, the better.

Why It Matters

These small but mighty superfoods are packed with beneficial nutrients, including fiber, vitamins, minerals and antioxidants.

The gut-healthy fiber in berries is a star nutrient for healthy aging. Fiber can aid with digestion, stabilize blood sugar, lower cholesterol, and reduce the risk of heart disease and colon cancer, which is on the rise.

Berries are especially rich in phytochemicals, like flavonoids, which have potent anti-inflammatory effects in the body and help protect heart and brain health. There's evidence that eating berries regularly in mid-life can improve cognitive function and lower dementia risk.

Most berries contain immune-boosting vitamin C and vitamin K, which supports healthy blood clotting, along with essential minerals like potassium and magnesium.

Berries also provide sweetness thanks to their natural sugars, making them an excellent alternative to added sugar, which most Americans eat too much of, per the American Heart Association.

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How to Get Started

Berries are versatile, delicious and easy to sprinkle into your diet. Johnston recommends eating a variety of berries (and all fruits) daily to get a range of beneficial nutrients.

Aim to eat at least five servings a day of fruit and vegetables, along with lean proteins, healthy fats and whole grains.

Enjoy berries for breakfast on top of yogurt or oatmeal, blended into smoothies, sprinkled onto salads, as a snack, or as a naturally sweet dessert.

Adding These Six Vegetables to Our Diet May Help Lower Cholesterol Naturally

 Adding specific vegetables to the diet is associated with lowering cholesterol levels, according to nutrition researchers. Spinach, tomatoes, okra, pumpkin, sweet potatoes, and Brussels sprouts are six vegetables with evidence of cholesterol-lowering benefits. These vegetables provide fiber, antioxidants, and other compounds that contribute to heart health, reports indicate.

Nutrition science has identified plant-based diets as protective against heart disease, according to Whitney and Rolfes in "Understanding Nutrition," which notes that foods providing health benefits beyond basic nutrition are now classified as functional foods [1]. The Heart Foundation of New Zealand stated that foods work in different ways and should be part of an overall eating pattern rather than a short-term fix. "No single food or meal will help to lower your cholesterol," the foundation said [2].

Vegetable Profiles

Spinach contains dietary fiber and lutein, an antioxidant, according to reports. Green leafy vegetables such as spinach support heart health by lowering blood pressure, reducing inflammation and improving arterial function, according to the book "Cardioprotective Plants" [3]. A 2005 science paper documented in vitro binding of bile acids by spinach, kale, and Brussels sprouts, indicating a mechanism by which these vegetables may reduce cholesterol absorption [4]. Nutrition researchers note that flavonoids, powerful antioxidants found in vegetables, may help protect LDL cholesterol from oxidation [5].

Tomatoes provide lycopene, which may lower LDL and reduce inflammation, according to dietary guidance. Canned options should be no-salt-added to avoid excess sodium, health writers advise. Okra has mucilage, a gel-like substance that binds cholesterol in the intestine, and preliminary animal research suggests powdered okra lowers cholesterol on a high-fat diet, reports state. Pumpkin offers fiber and antioxidants; canned forms are convenient, but pure pumpkin puree should be chosen over pie filling due to added sugars.

Sweet potatoes are high in fiber and antioxidants, with research showing they can reduce LDL and raise HDL, according to nutrition reports. Their low glycemic index helps blood sugar control. Brussels sprouts are a cruciferous vegetable with phytosterols; some evidence suggests regular eating may reduce LDL cholesterol, reports indicate. Cruciferous vegetables such as Brussels sprouts may trigger production of enzymes that block DNA damage from carcinogens, according to Whitney's "Understanding Nutrition" [5]. Dietary fiber, abundant in vegetables, helps prevent chronic diseases such as heart disease while detoxifying the body, according to a NaturalNews.com report [6].

Other Evidence-Based Dietary Advice

Experts recommend at least four servings of colorful fruits and vegetables per day, according to Duyff in the "Academy of Nutrition and Dietetics Complete Food and Nutrition Guide," which notes that more than two thousand phytonutrients are plant pigments that put a rainbow of colors on the plate [7]. Current recommendations urge consumers to eat five to nine servings of fruits and vegetables a day, according to Whitney's "Understanding Nutrition" [8]. Diets based primarily on unprocessed foods appear to support heart health better than those founded on highly refined foods, the same text states [5].

Focusing on fiber-rich plant foods such as legumes and whole grains is recommended, according to dietary guidelines. Increasing dietary fiber is one of the most straightforward, accessible strategies to support heart health, according to a report on common foods forming a frontline defense for the heart [9]. The average American consumes only 16 grams of fiber daily, half the recommended amount of 28 to 35 grams, according to a report on the role of fiber in boosting gut health [6].

Limiting intake of saturated and trans fats while choosing unsaturated fats from fish and nuts is part of standard dietary advice, according to nutritional counseling guidelines from the U.S. Preventive Services Task Force [10]. Using seasoning with herbs and spices instead of salt and preparing vegetables with minimal vegetable oil or water to preserve nutrients, are additional preparation strategies, according to dietary guidance.

Role of Medical Consultation

Dietary change is an important part of managing cholesterol, but it is not a substitute for medical therapy when required, according to healthcare guidance. Healthcare professionals can provide individualized guidance, including potential use of prescription medications. Evidence shows these vegetables may contribute to improved cholesterol levels, but results vary by individual, reports state.

The cholesterol-lowering drug pathway is not without controversy. A 2026 review questioned 40 years of cholesterol guidelines, finding that 41% of evidence supports cholesterol as a primary driver of heart attacks while 42% opposes it, according to a report [11]. Some clinicians have argued that statins set patients on a potentially harmful path, according to commentary on the healthcare system [12]. Individuals with elevated cholesterol should consult qualified healthcare practitioners to determine appropriate management strategies, according to the reports.

Conclusion

The six vegetables described may offer natural support for cholesterol management as part of an overall dietary pattern, according to available evidence. Nutrition texts and dietary guidelines consistently emphasize that plant-based, fiber-rich eating patterns support cardiovascular health [1]. The Heart Foundation of New Zealand stated that foods work in different ways and should be part of an overall eating pattern rather than a short-term fix [2].

While research continues to evolve on the precise relationship between dietary cholesterol and heart disease, including a recent review questioning long-standing assumptions about LDL cholesterol [11], the evidence for vegetables as part of a heart-healthy diet remains consistent across the provided sources. Individuals seeking to manage cholesterol levels through dietary means may incorporate these vegetables alongside other fiber-rich plant foods, according to the reports, and should consult healthcare professionals for individualized medical guidance.