Fruits to lower cholesterol are essential for you to know, especially for those of you who are keeping food to control cholesterol levels in the blood.
Cholesterol can be hazardous to health. High cholesterol can cause strokes and heart attacks. Therefore you need to consume healthy foods, one of which is fruit, to lower cholesterol.
Below we will describe some fruits to lower cholesterol, which can help control cholesterol levels in your bloodstream.
The best fruits to reduce cholesterol.
Fruits can help lower cholesterol because of the soluble fiber in the fruit.
One type of water-soluble fiber in fruits, namely pectin, can help reduce the absorption of fat and cholesterol into your bloodstream.
In addition to fiber, fruits also contain compounds that increase High-Density Lipoprotein (HDL). It will improve blood flow and prevent heart disease.
As a result, the consumption of fruits is undoubtedly an easy and natural way to keep cholesterol levels in the body safe.
Here are some fruits to lower your cholesterol that you can consume.
Apple
As a fruit to lower cholesterol, apples contain pectin, especially in the skin. Pectin will absorb cholesterol and bad fats in the small intestine. Then, it will carry out the fat of the body through urine and feces.
The fiber from this fruit also helps provide a feeling of fullness longer so that it can reduce the desire to eat unhealthy foods.
Plus, apples are also high in vitamins and polyphenol antioxidants that can reduce inflammation.
Avocado
People with high cholesterol can also regularly consume avocados as a source of monounsaturated fat. It helps lower Low-Density Lipoprotein (LDL) cholesterol, so it is suitable for the prevention of heart disease.
In addition to controlling cholesterol, a study in the Nutrition Journal (2013) found that avocados can provide a feeling of fullness that lasts up to 3-5 hours after consumption.
This cholesterol-lowering fruit is also rich in glutathione, an antioxidant that plays a role in preventing heart disease and cancer.
Pear
The fiber content of pears is higher than apples. As an illustration, a medium pear can meet 16% of your body’s daily fiber needs.
Like apples, pears are rich in pectin, which binds cholesterol and transports it out of the body. As a result, LDL cholesterol levels in the body can decrease.
With the content of these nutrients, you can eat pears as one of the choices of fruit to lower cholesterol which is delicious and healthy.
Berries
Berries, such as strawberries, blueberries, and raspberries, are also high in pectin fiber which binds to excess cholesterol in the small intestine.
A study in the journal Nutrients (2019) found consumption of whole berries or in the form of juice or pure extracts helped lower total and LDL cholesterol.
In addition, berries are also high in polyphenols, antioxidants that are good for the body.
Grape
Grapes are also included in the cholesterol-lowering fruit. In addition, grapes are also suitable for preventing metabolic disorders caused by free radicals.
The high antioxidants produce this effect in grapes. Antioxidants help increase HDL cholesterol and lower LDL cholesterol and triglycerides in the blood.
Similar to other fruits, grapes are also rich in soluble fiber, which can bind excess cholesterol that is absorbed in the small intestine.
Papaya
Papaya is one of the best fruits for lowering cholesterol. Moreover, papaya is high in antioxidants, such as lycopene, vitamin A, vitamin C, and vitamin E.
Various antioxidants in papaya work with the paraoxonase enzyme, which will inhibit the deposition of cholesterol in the blood vessels.
Ultimately, this can prevent atherosclerosis, which is a disease that occurs when plaque covers your arteries.
Guava
Besides papaya, guava is also one of the fruits to lower LDL cholesterol in the body.
The content of potassium and soluble fiber in this fruit helps lower cholesterol and blood pressure. In addition, this nutrient also raises HDL cholesterol levels to prevent the risk of heart disease.
Guava also contains vitamins and other antioxidants that can protect the heart from free radical damage.
Orange
Oranges are one of the fruits to lower cholesterol. Oranges contain lots of soluble fiber so that they can remove cholesterol that is absorbed in the small intestine.
This citrus fruit contains d-limonene, a chemical compound that is useful for dissolving cholesterol and inhibiting the development of breast cancer and colon cancer.
The high levels of vitamin C in citrus fruits also help prevent excess LDL cholesterol while reducing the risk of cardiovascular disease.
Kiwi
A study in the International Journal of Food Sciences and Nutrition (2009) found kiwi fruit helps lower LDL and increase HDL in the body.
According to the study, the consumption of two kiwis daily for a week helps control cholesterol properly.
In addition, this cholesterol-lowering fruit can also increase the intake of other nutrients that your body needs, such as soluble fiber, vitamin C, and vitamin E.
Tomatoes
Tomatoes, whether in fresh form, juice, or sauce, contain a plant compound called lycopene. These compounds help lower LDL levels in the bloodstream.
In addition, the fiber content in this cholesterol-lowering fruit also increases the ability of HDL in the body to be immune to oxidation processes. That means that good cholesterol is not easily destroyed in the body.
You can easily add chopped fresh tomatoes or tomato sauce to a healthy diet for people with high cholesterol.
In addition to eating fruits to lower cholesterol, balance it with a healthy lifestyle, such as exercising, multiplying healthy foods, and avoiding high-cholesterol foods such as fried foods and fast food.
That way, cholesterol levels can be more under control.
