Your blood contains a waxy substance, known as cholesterol. Your body needs it to build healthy cells, but too much cholesterol can raise your risk of heart disease. A simple (and actually yummy, if you think of it) answer to cholesterol reduction exists in nature, and it is through fruits! Certain fruits serve as excellent cholesterol-lowering agents, when included alongside a healthy diet. Let’s see how…How Fruits Help Lower CholesterolThe nutritional content of fruits includes fiber, together with vitamins and antioxidants, which work to support cardiovascular well-being. The soluble fiber content in fruits, serves as the primary factor that helps reduce cholesterol levels. Soluble fiber within the digestive system binds to the cholestrol, and helps get rid of it from the body. Here are 4 such fruits…Citrus FruitsThe vitamin C content in citrus fruits, such as oranges, grapefruits, lemons etc, is well recognised, but their cholesterol reduction abilities are not talked about much. These vibrant fruits, contain a type of soluble fiber called pectin. Scientific studies demonstrate that pectin helps decrease the levels of “bad” LDL cholesterol, in the body. The combination of flavonoids in oranges and grapefruits helps both arterial flexibility, and inflammation reduction.
How to consume citrus fruitsStart your day with a glass of freshly squeezed orange or grapefruit juice.Add lemon slices to water.Use fresh orange or grapefruit segments to garnish salads and fish dishes.Consult your doctor before consuming grapefruit, since it can cause negative interactions with certain prescription medications.ApplesThe common expression “An apple a day keeps the doctor away” demonstrates real benefits for heart health. The main cholesterol-lowering compound in apples is pectin, which exists alongside both soluble and insoluble fiber content. The regular consumption of apples leads to measurable reductions in LDL cholesterol, according to scientific findings. The antioxidants known as polyphenols found in apples, help protect blood vessels while reducing inflammation.How to consume applesAdd sliced apples to oatmeal or overnight oats, for a healthy breakfast.A healthy snack can be made by combining apple wedges, with nut butter.Add chopped apples to salads or coleslawAvocadosThe creamy consistency of avocados distinguishes them from typical fruits, because they contain abundant monounsaturated fats which are considered healthy. The good fats found in avocados help both HDL cholesterol levels increase, and LDL cholesterol levels decrease. Research shows that daily consumption of one avocado decreases cholesterol levels, specifically among overweight and obese individuals.Delicious Ways to Enjoy AvocadoAvocado pureed on whole grain bread, makes a delicious snack.Use avocado slices to enhance the flavor of sandwiches, as well as salads.A smoothie becomes creamy when you add blended avocado to it. You can even knead some avocado into your regular roti dough.BananasBananas play an important role in cholesterol reduction. The soluble fiber, together with plant sterols in bananas, work to stop cholesterol from being absorbed by the body. Bananas provide fiber which supports digestive health and weight management, thus benefiting heart wellness.
How to Include Bananas in Your DietAdd sliced bananas to your breakfast cereal and yogurt, for added nutrition.Blend bananas into smoothies.Bake banana bread with whole wheat flour, for extra fiber content.Tips for Getting the Most from FruitsThe entire fruit, including its peel should be consumed for maximum fiber content. (not applicable to all fruits though)Fresh fruits are better than juices, since the latter tend to eliminate dietary fiber.Fruits should be consumed in various combinations each week, for maximum health benefits.Pair fruits with healthy fats that contain protein, for sustained energy.References:Harvard HealthMedlinePlusDisclaimer: This article contains educational and informative content, but does not offer medical advice
