Top 10 Fruits That Are Good To Reduce Or Lower Cholesterol
It is true that most people eat their way to a dramatically high cholesterol level, thus, by changing what they eat, people can reduce the bulk of fat floating through their bloodstreams and lower their cholesterol.
The great thing is that they can do this by eating fresh fruits. Fresh fruits happen to contain vitamins and happen to be rich in antioxidants and dietary fiber, which altogether help to lower cholesterol.
So anyone with high cholesterol should consider stocking up on fresh fruits and snacking on season fruits as often as possible. Thus, here are the top 10 fruits that are good to reduce or lower cholesterol.
The results of recent studies examining the effects of consuming strawberries on cholesterol levels have been promising. According to these studies, bad cholesterol levels can drop by anywhere between 4% and 10% by consuming strawberries every day. Strawberry consumption also has a varied effect on triglyceride levels, but overall, the bad cholesterol-lowering effects of strawberries can be attributed to the fact that they are a source of antioxidants.
9. Red Grapes
Red grapes are a marvelous cure against lowering or reducing cholesterol. The most fiber-rich parts of red grades, such as their seeds and skin, happen to be extremely rich in both antioxidants and fiber. Thus, based on the result of studies, up to 14% of cholesterol can lowered over a period of 16 weeks if eating red grapes regularly.
It is a very common fact that pectin is contained in citrus fruits, such as oranges. Like other types of soluble fiber, a gooey mass is formed in the stomach by pectin in oranges. Bad cholesterol gets trapped in that gooey mass and gets carried out of the body before the bloodstream absorbs the cholesterol and arteries in the body get clogged.
Lemons, like all citrus fruits, are a very good source of ascorbic acid or vitamin C, and the amount of cholesterol and lipids in the blood are reduced by it. Eriocitrin, limonin and other flavonoids contained in lemons also a play a role in the significant reduction of total cholesterol if lemons are consumed daily. Pectin, a soluble fiber in lemons, is also attributed to reducing cholesterol.
The effect of eating kiwis on cholesterol levels was recently examined in a study. Although the results of the study did not reveal that eating kiwis has an effect on bad cholesterol or total cholesterol. However, what researchers did find in the results of the study was that HDL cholesterol is increased when eating kiwis regularly and they concluded that consuming kiwis can lower risk for heart disease.
5. Grape Fruits
According to a new study, gapefruit, particularly red grapefruit, may potentially lower bad cholesterol and improve good cholesterol. In this study, notably lower bad cholesterol and total cholesterol was observed after the consumption of red grapefruit. A bonus positive effect of eating red grapefruit that was noted in the study was an improvement in blood fats or triglycerides.
Anthocyanins in blueberries interact with bile acids as a result of which cholesterol reduction is promoted, and the potential cardiovascular benefits of these berries are related to this. Blueberries also contain pterostilbene, a compound that can potentially encourage cells to break down cholesterol and fat. Eating blueberries can work much better than taking a drug like ciprofibrate to lower cholesterol and fats.
Considerable amounts of oleic acid are contained in avocados, which is a healthy monounsaturated fat that aids in boosting good cholesterol and lowering bad cholesterol. Avocados also happen to be fiber rich fruits and are also rich in beta-sitosterol, a plant chemical. The fiber and this chemical both help in keeping cholesterol in check. In terms of lowering cholesterol, eating avocados is the same as the use of olive oil.
Apricots are among the only fruits that are rather high in phytosterols or plant sterols. 18 mg of phytosterols are contained in 100 grams of raw apricots, which reduces the amount of cholesterol that gets absorbed in the intestine and mitigates the amount of bad cholesterol in the blood. Antioxidants, including polyphenols, in apricots also play a similar role as phytosterols.
Over the past couple of decades, it has frequently been reported that apples and apple juice contain antioxidant compounds known as polyphenols that inhibit the oxidation of bad cholesterol. It is because of the oxidation of bad cholesterol that bad cholesterol tends to build up in arteries. Apples also happen to be a good source of soluble fibers too so they lower cholesterol pretty much in the same way as oats do.
Indeed, it would not be possible to lower cholesterol levels by eating fruits alone, but incorporating some of the above top 10 fruits that are good to reduce or lower cholesterol would definitely make a difference.