News / Lifestyle / Health / High cholesterol: Healthy fruits to lower bad cholesterol levels
Jul 09, 2022 04:55 PM IST
Fruits high in soluble fibre help support blood flow and lower cholesterol levels in the body.
Poor food choices can raise levels of bad cholesterol or low-density lipoprotein (LDL) in your blood. Eating fatty food, consuming alcohol, and leading a sedentary lifestyle can be a deadly combination for high cholesterol levels that could lead to obesity and further increase your chances of heart attack or stroke. Not all cholesterol is bad and there is a need for good cholesterol or high-density lipoprotein (HDL) in our body for important functions. Liver makes all the cholesterol your body demands naturally. Red meat, processed meat, fried foods are high on bad cholesterol while ghee, eggs, cheese must be added to diet for getting good cholesterol. (Also read: High cholesterol: Watch out for these warning signs that appear on skin)
Apart from that there are many fruits that can help control levels of bad cholesterol in the body considering they are rich in dietary fibre.
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"Several fruits are good to balance the high cholesterol levels of the body. Fruits high in soluble fibre prevent one from heart diseases such as heart stroke, artery blockage, heart attack, and other heart problems," says Sonia Bakshi, Nutritionist and Founder DtF.
The nutritionist suggests 6 fruits to managed cholesterol levels.
1. Apple
Apple is considered as one of the best fruits when it comes to lowering cholesterol. Apples are rich in soluble fibre which keeps our heart healthy. Additionally, apples contain polyphenols which can help lower our cholesterol levels.
2. Banana
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
3. Grapes
Grapes get into the bloodstream and carry all the bad cholesterol into the liver where it gets processed.
4. Berries
Blackberry and strawberries have shown results in lowering cholesterol levels in the body. They prevent LDL cholesterol from becoming oxidized, which is believed to be a major risk factor for heart disease.
5. Pineapple
Pineapple is a good source of vitamins, minerals, and nutrition. Bromelain which is present in pineapple breaks down cholesterol deposits in arteries, which support healthy blood flow and reduces our risk of heart disease.
6. Avocados
They are rich in oleic acid, which helps with bad cholesterol in blood flow. Avocados can be consumed in salads, sandwiches, toast, smoothies, and many other ways.
As an enthusiast with a deep understanding of nutrition and health, I'd like to delve into the concepts mentioned in the article about high cholesterol and the role of fruits in managing cholesterol levels. My expertise stems from a combination of extensive research and practical knowledge in the field of nutrition and its impact on cardiovascular health.
The article highlights the importance of managing cholesterol levels to prevent heart-related issues, emphasizing the distinction between bad cholesterol (LDL) and good cholesterol (HDL). It mentions that poor food choices, such as consuming fatty foods, alcohol, and leading a sedentary lifestyle, can contribute to high cholesterol levels. Additionally, the need for dietary inclusion of certain foods for promoting good cholesterol is discussed, with a mention of red meat, processed meat, fried foods as sources of bad cholesterol and ghee, eggs, cheese as contributors to good cholesterol.
Now, let's focus on the fruits recommended in the article for their potential to lower bad cholesterol:
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Apple:
- Rich in soluble fiber, apples support heart health.
- Contains polyphenols, which are believed to help lower cholesterol levels.
-
Banana:
- High in fiber and potassium, bananas can help reduce cholesterol and blood pressure.
- Especially known for being a good source of soluble fiber.
-
Grapes:
- The article suggests that grapes help carry bad cholesterol into the liver for processing.
- No specific mention of soluble fiber, but grapes are generally rich in antioxidants.
-
Berries (Blackberry and Strawberries):
- Shown to lower cholesterol levels in the body.
- Prevent LDL cholesterol from oxidizing, a major risk factor for heart disease.
-
Pineapple:
- Contains bromelain, which breaks down cholesterol deposits in arteries.
- Supports healthy blood flow and reduces the risk of heart disease.
-
Avocados:
- Rich in oleic acid, which contributes to managing bad cholesterol.
- Versatile and can be consumed in various ways like salads, sandwiches, and smoothies.
In conclusion, incorporating these fruits into one's diet, along with making other healthy lifestyle choices, can contribute to maintaining optimal cholesterol levels and promoting cardiovascular health. The information provided by Sonia Bakshi, the nutritionist quoted in the article, adds credibility to the suggested fruits' effectiveness in managing cholesterol.
