Bone broth has become a popular dietary addition, often celebrated for health benefits like supporting gut health and joint function. This traditional food is made by simmering animal bones and connective tissues for an extended period, extracting various compounds into a liquid. Cholesterol is a waxy, fat-like substance that plays a structural role in every cell of the body, and its levels are a primary measure of cardiovascular health. People interested in heart health often search for information on how foods like bone broth might affect their lipid profile.
What is Cholesterol
Cholesterol is a lipid molecule carried through the bloodstream by particles called lipoproteins. The two main types are Low-Density Lipoprotein (LDL) and High-Density Lipoprotein (HDL). LDL cholesterol, often called “bad” cholesterol, can lead to plaque buildup on artery walls, a process known as atherosclerosis, which increases the risk of heart disease and stroke. HDL cholesterol, or “good” cholesterol, absorbs cholesterol from the blood and transports it back to the liver for removal. Triglycerides are another form of fat the body uses for energy, and high levels can elevate cardiovascular risk.
The Nutritional Makeup of Bone Broth
Bone broth is a liquid extract created by slow-simmering animal bones and connective tissues, often with an acid like vinegar to help draw out nutrients. This process yields a product rich in gelatin, the cooked form of collagen. The primary components of this gelatin are the amino acids glycine, proline, and glutamine. Bone broth also contains small amounts of minerals, such as calcium, magnesium, and phosphorus. The fat content is highly variable, depending on the type of bones used and whether the surface fat is removed after chilling. A typical cup is relatively low in calories and provides about 8 to 10 grams of protein.
Does Bone Broth Directly Influence Cholesterol Levels
Current scientific evidence on the direct impact of bone broth consumption on human cholesterol levels is limited, as large-scale clinical trials have not been conducted specifically on this topic. The lack of standardized bone broth recipes and preparation methods also makes it difficult to draw firm, general conclusions. Any potential effect on lipid profiles is therefore based on the known actions of its individual components, particularly the high glycine content and the presence of saturated fat.
Glycine, the most abundant amino acid in bone broth’s gelatin, has been studied in relation to lipid metabolism. Some research suggests that higher circulating levels of glycine are inversely associated with the risk of coronary heart disease. In animal models, dietary glycine supplementation has shown a potential to influence lipid accumulation and cholesterol transport. However, another mouse study found that while glycine supplementation reduced triglycerides and HDL cholesterol, it did not alter total cholesterol or LDL levels.
The primary factor in bone broth that relates to cholesterol is its saturated fat content, which comes from the marrow and other fatty tissues on the bones. Diets high in saturated fat are known to increase LDL cholesterol levels in many people. The amount of saturated fat in a cup of bone broth can range significantly, from nearly zero in a well-skimmed broth to a gram or more in a rich, un-skimmed preparation. Therefore, the potential for bone broth to influence cholesterol depends heavily on its preparation and the fat it contains.
Preparation Methods and Dietary Impact
The way bone broth is prepared has a direct and significant effect on its nutritional profile, especially concerning fat and calories. The most important step for those concerned about cholesterol is managing the fat content of the final product. Bones from different sources, such as beef or pork, generally result in a broth with a higher initial fat content than those made from chicken.
A practical method to reduce saturated fat is to chill the finished broth after simmering. Once cooled, the fat will solidify into a layer on the surface, which can then be easily skimmed and discarded. This step effectively lowers the saturated fat and makes it a better fit for a heart-healthy dietary pattern. Bone broth should be viewed as a source of hydration and protein, not as a proven treatment for high cholesterol.