Eat these 5 fruits to reduce your cholesterol levels and manage heart health
By NCVC Staff | Published on Sep 20, 2023
Do you know that your body needs cholesterol to produce hormones, vitamins, and new cells? However, having too much cholesterol can be harmful and increase the risk of heart attack and stroke. If you struggle with high cholesterol levels, it’s essential to be mindful of what you consume. Thankfully, there are fruits that can help lower cholesterol and maintain heart health.
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Which Fruits are Beneficial for Managing Cholesterol?
To find out which fruits can help lower cholesterol levels, we reached out to Delnaz Chanduwadia, chief dietitian and nutritionist at Jaslok Hospital. According to Chanduwadia, an unhealthy diet that includes refined foods, fried foods, sugar, and processed foods, coupled with lifestyle factors like smoking, lack of exercise, high blood pressure, or diabetes, can contribute to high cholesterol levels. However, incorporating the right fruits into your diet can make a significant difference.
Here are 5 Fruits That Can Help Lower Cholesterol Levels:
1. Fiber-Rich Fruits
Consuming foods high in sodium and saturated fats can throw off your cholesterol balance. However, many might not be aware that soluble fiber-rich foods can help lower high cholesterol levels. Chanduwadia suggests incorporating fruits rich in soluble fiber, such as apples and pears, into your diet. These fruits not only reduce cholesterol but also help lower blood pressure and keep you feeling full for longer.
Berries are not only delicious but also incredibly nutritious. They are packed with phytonutrients and offer a range of health benefits. Berries are abundant in bioactive chemicals that prevent heart disease and other chronic disorders due to their antioxidant and anti-inflammatory properties. Chanduwadia emphasizes that consuming berries in moderation can aid in lowering cholesterol and reducing inflammation.
Avocados are known for their numerous health benefits. They contain monounsaturated and polyunsaturated fats, which are beneficial for the heart. Additionally, avocados help in the absorption of nutrients from other foods and can significantly manage both high-density lipoprotein (HDL) and low-density lipoprotein (LDL) cholesterol levels. So, not only are avocados great for your beauty routine, but they also contribute to heart health!
Bananas, apart from being a delicious and versatile fruit, are considered a superfood. They are packed with fiber, essential vitamins, minerals, and natural sugars. Chanduwadia recommends bananas due to their potassium and fiber content, which help reduce cholesterol and blood pressure. Additionally, bananas contain vitamin C and magnesium, making them a fantastic addition to your breakfast routine.
5. Citrus Fruits
Pectin, a substance found in pears and apples, is known to reduce cholesterol. Citrus fruits, like oranges and grapefruits, are high in vitamin C and fiber, and possess antioxidant properties. These fruits help lower harmful LDL cholesterol and triglycerides, while raising healthy HDL cholesterol levels. Furthermore, the vitamin C in citrus fruits reduces the risk of heart disease and blood pressure. Remember, it’s best to consume whole citrus fruits instead of juices, as juices often contain added sugars.
Incorporating these five fruits into your diet can have a positive impact on managing cholesterol levels and improving heart health. Remember to maintain a healthy lifestyle, exercise regularly, and consult a healthcare professional for personalized advice. So, why not treat yourself to a tasty and nutritious fruit bowl today?