Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
More berries, less cholesterol
A diet with elderberries, aronia berries, cranberries and blueberries could improve cholesterol metabolism. We base this bold statement on a Chinese meta-study in which supplementation with anthocyanins reduces the concentration of triglycerides and LDL in the blood, while increasing that of HDL.
In total, the researchers had access to data from 586 subjects, all of whom had unhealthy cholesterol levels. During the trials, subjects in the experimental groups received 90-320 milligrams of anthocyanins daily in supplement form for 8-24 weeks.
Click on the figure below for a larger version.
However, the average American doesn't eat that many berries. If you take a look at the right column of the table below [click on it for a larger version], you will see that it is possible to get impressive amounts of anthocyanins via regular whole foods such as elderberries, aronia berries, cherries, blueberries and black raspberries.