Fruits That Lower Cholesterol: Citrus
Citrus fruits such as oranges, lemons, grapefruits, jackfruit and tangerines are also recommended to lower levels of bad cholesterol in the blood. This is due to their vitamin C content which promotes the liver converting cholesterol into bile acids, and their consumption helps keep the arteries unclogged, favors their elasticity, improves blood circulation and prevents heart problems. If you don’t like the sour taste of these foods, you can make some delicious juices.
How Is Cholesterol Measured
Most people with high cholesterol feel perfectly well and often have no symptoms. The best way to find out if your cholesterol is high is to have a blood test .
Visit your GP to determine whether you need to lower your cholesterol level and what action to take.
GPs can also do a heart health check, that calculates your heart disease and stroke risk.
Strawberries Raspberries Blueberries And Cherries
Eat Berries to Lower Cholesterol
Eat Berries to Lower Cholesterol || Shutterstock
The simplest ways to lower cholesterol can include a few readily available fruits. Berries are delicious fruits rich in anthocyanins, substances that promote lower cholesterol production. It is recommended to take about 100 grams of these fruits daily to reduce the cholesterol level. Also, blueberries help to reduce blood pressure and stiffen the arteries.
There are many different kinds of natural resources that have been proven to help with lowering cholesterol such as fish, garlic, grape seeds, and fruit. Berries, especially blueberries and strawberries have many health benefits including but not limited to help with lowering cholesterol levels in the blood.
Eating strawberries is good for several reasons. It can help with lowering blood pressure and has many antioxidants. They contain high levels of vitamin c which are great antioxidants that protect your cells from damage. Also, strawberries have many cholesterol-lowering benefits. They can help reduce LDL BAD cholesterol and increase HDL GOOD cholesterol levels to balance and bring your overall levels down. There have been several studies done suggesting that it is the ellagic acid in strawberries that helps lower bad cholesterol.
Anthocyanins have also been known to enhance memory, prevent heart disease, lower cholesterol levels, strengthen blood vessels, and increase overall athletic performance.
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Getting Accurate Test Results
Getting a cholesterol test is easy. It involves having a tubes worth of blood drawn from your arm during a routine visit to your physician. The preparation, however, takes a little effort to ensure the most accurate reading. Food and drink can affect your triglyceride level, so you should fast for 12 hours beforehand. You should also avoid drinking alcohol for at least 24 hours before the test. You can drink water and take most medications you normally use, as these should not affect the test results. If you are not sure about your medications, check with your doctor before getting the test done.
Is Dietary Cholesterol Harmful
Research has shown that dietary cholesterol does not significantly impact cholesterol levels in your body, and data from population studies does not support an association between dietary cholesterol and heart disease in the general population .
Though dietary cholesterol can slightly impact cholesterol levels, this isnt an issue for most people.
In fact, two-thirds of the worlds population experience little or no increase in cholesterol levels after eating cholesterol-rich foods even in large amounts .
A small number of people are considered cholesterol non-compensators or hyper-responders and appear to be more vulnerable to high-cholesterol foods.
However, hyper-responders are thought to recycle extra cholesterol back to the liver for excretion .
Dietary cholesterol has also been shown to beneficially affect the LDL-to-HDL ratio, which is considered the best indicator of heart disease risk .
While research shows that its unnecessary for most people to avoid dietary cholesterol, keep in mind that not all cholesterol-containing foods are healthy.
Here are 7 healthy high-cholesterol foods and 4 to avoid.
Here are 7 high-cholesterol foods that are incredibly nutritious.
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Ldl Cholesterol: How Low Can You Go
- By Dara K. Lee Lewis, MD, Contributor
Elevated low-density lipoprotein cholesterol is a clearly established risk factor for the development of cardiovascular disease . Lowering LDL with medications and/or lifestyle changes has been shown to lower CVD risk. Just how far to lower LDL, however, has remained controversial.
Current guidelines developed by the American Heart Association, American College of Cardiology, and several other professional organizations recommend lowering elevated LDL levels to 70 milligrams per deciliter in people with high-risk CVD. However, recent studies have suggested that CVD risk may continue to drop as LDL is lowered beyond these targets, leading some cardiologists to believe that our current guidelines are not aggressive enough. Others are concerned that lowering LDL too much may lead to harm.
Why Is There Good And Bad Cholesterol
Cholesterol is a powerful building block in our body.
It is composed of a waxy substance that helps makeup cell walls, absorb vitamins and minerals, and regulate hormones.
We need cholesterol to live optimally.
In fact, the body makes cholesterol on its own due to the high demand for this molecule in our body.
Cholesterol often acts as a transporter.
There are two main types of transportation that cholesterol can do.
The first is from the liver to the bloodstream.
This pumps healthy building blocks to the body to help build healthy cells.
LDL cholesterol is the type that carries cholesterol throughout the body.
It transports nutrients from the liver to the cells in the body.
Elevated LDL cholesterol is associated with an increased risk for cardiovascular disease.
HDL cholesterol acts as a transporter from the cells back to the liver.
This type of cholesterol is often thought of as the clean up crew.
Because it is transporting cholesterol and excess molecules back to the liver to be excreted via bile acids, HDL is beneficial.
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Whole Grains Especially Oats And Barley
Extensive research ties whole grains to lower heart disease risk.
In fact, a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke. Benefits were even greater when people ate more servings up to seven of whole grains per day .
Whole grains keep all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains.
While all whole grains may promote heart health, two grains are particularly noteworthy:
- Oats: Contain beta-glucan, a
Fruit is an excellent addition to a heart-healthy diet for several reasons.
Many types of fruit are rich in soluble fiber, which helps lower cholesterol levels .
It does this by encouraging your body to get rid of cholesterol and stopping your liver from producing this compound.
One kind of soluble fiber called pectin lowers cholesterol by up to 10%. Its found in fruits including apples, grapes, citrus fruits and strawberries .
Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.
Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase good HDL and lower bad LDL cholesterol .
SummaryFruit can help lower cholesterol and improve heart health. This is largely caused by its fiber and antioxidants.
Tips On How To Eat More Fruit And Vegetables If You Have Diabetes
Here are a few basic tips on how to eat more fruit and vegetables:
- Make a juice out of a variety of fruits and vegetables. I prefer vegetables as they don’t elevate my blood sugar levels.
- Include a proportion of salads, vegetables, or fresh fruit in every meal. Try to eat at least one serving per day.
- Add some extra fiber to your breakfast cereal by adding chopped apple. It will also make it taste very good!
- Mix the fruits and veggies with something you enjoy like yogurt or oatmeal.
- Eat fruit as a snack, it’s much better than chips!
- Swap fries for sweet potato fries when you eat out at fast-food restaurants.
- Eat a variety of fruits and vegetables. The range from dark leafy greens to brightly-colored berries is very wide, so why not try something new every week!
- Try cooking the fruit and vegetables: preparation methods such as roasting, grilling, stir-frying, and air-frying can add flavor and freshness to these healthy foods. Make sure to use healthy cooking oils.
- Experiment with condiments: dressings, dips, or salsas can be used to transform your plate by introducing both flavor and nutrients. Experiment with different recipes for sauces such as those containing turmeric or ginger roots which have healing properties as well as many health benefits such as improved brain function.
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Cholesterol Lowering Foods List
Can certain foods help you lower your cholesterol? Absolutely! Although it might seem challenging to change the way you eat, everything on this list of cholesterol lowering foods will help you improve your outlook.
Besides offering a list containing more than 300 of the best foods to reduce cholesterol, this guide provides insight into the benefits that come with following a low-cholesterol diet, plus snack ideas and easy lifestyle strategies for getting your numbers into a healthier place.
Feeding Your Heart: Foods To Help Lower Cholesterol
Fruits like avocados and apples, and citrus fruits like oranges and bananas can help lower cholesterol.
Cholesterol is a material produced in the liver that your body needs to make hormones, vitamin D and other substances. Two types are in the body: Good and bad.
Bad cholesterol is called LDL cholesterol and too much of it in the body can increase risk of heart disease, says Paula McIntyre, a Marshfield Clinic registered dietitian.
Higher levels of LDL cholesterol can be deposited in the arteries, which narrows them and increases heart disease risk, she said.
Cholesterol also can come from foods we eat, so feeding your heart the right foods is an important way to lower bad cholesterol levels.
You can break down LDL cholesterol eating healthy fats and soluble fiber.
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What To Do If You Have High Cholesterol
If you are fortunate to have good or high HDL cholesterol, then you already have in your favor an authentic cleaning system for your arteries. The HDL or high-density lipoprotein favors the elimination of bad cholesterol and its efficient elimination. But if not, cholesterol may be accumulating in your arteries and creating plaques that can clog your arteries with the consequent danger of heart attack or cardiovascular accident. This excess cholesterol is known as hypercholesterolemia, and it can be avoided and stopped with a healthylifestyle and a balanced diet. The Mediterranean diet is especially recommended.
According to experts, the ideal foods for a healthy diet to avoid excess cholesterol should include foods rich in polyunsaturated fatty acids, soluble fiber, stanols, and sterols, in addition to containing anthocyanins, compounds that promote lower cholesterol production. Some characteristics that we can find in fruits Y vegetables, but which ones can help us better?
Oats And Oat Bran: Just A Little Every Day
Oats and oat bran contain beta-glucan, a water-soluble fiber that helps reduce the amount of LDL cholesterol circulating in the blood. A meta-analysis published in the American Journal of Clinical Nutrition in December 2014 found that a daily intake of at least 3 grams of oat beta-glucan reduces total cholesterol and cuts LDL cholesterol levels. That’s the amount in ¼ cup of uncooked oat bran or 1½ cups of cooked steel-cut oatmeal.
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Foods That Help Lower Your Cholesterol
From chocolate and red wine to beans and legumes, food and drink can help you get your cholesterol levels down.
My patients often ask me if there are any foods that can help with reducing high levels of low-density lipoprotein cholesterol. This is the so-called “bad” cholesterol that can cause plaque to form in your coronary artery walls, increasing your risk of heart attack and stroke. My answer is a qualified “yes,” since high LDL can be the result of many factors, including poor genes, obesity, and lack of exercise. For this reason, not everyone will react to dietary changes the same way, and optimal LDL levels are different for every individual.
Cholesterol is a waxy, fat-like substance that your body uses to make hormones, vitamin D, and substances that help you digest food. At normal levels, its essential for health, but if the concentration in the blood becomes too high, LDL, the so-called “bad” cholesterol can build up in your arteries forming plaques that put you at risk for cardiovascular disease, including chest pain , heart attack, and stroke.
Frequently, too much LDL is the result of a diet rich in saturated fats and trans fats . Eliminating these foods from your diet is a good first step in improving your LDL. Then try adding some or all of the following LDL-lowering foods every day. If you’re already on a statin, dietary changes may help you reduce your dosage, but never reduce or stop taking a statin drug without first consulting your doctor.
Foods That Lower Cholesterol
Have you ever thought you could reduce your high cholesterol levels simply by not eating foods that contain cholesterol ? You’re not alone.
In fact, even the 2015-2020 Dietary Guidelines recommended against consuming more than 300 mg of dietary cholesterol a day, as foods that are higher in dietary cholesterol are also higher in saturated fats. And the Dietary Guidelines suggest limiting saturated fats.
It is important to keep in mind though that the Dietary Guidelines do reference the fact that “adequate evidence is not available for a quantitative limit for dietary cholesterol,” so all available evidence suggests there is no relationship between consumption of dietary cholesterol and levels of blood cholesterol.
We aren’t saying that changing your diet won’t help you reduce your numbers. Eating the right foods is one of the most effective ways to loweror maintain healthy levels ofyour cholesterol. So besides exercising more, cutting out refined sugars, and steering clear of foods high in saturated and trans fats, simply incorporate the foods below into your weekly routine. Wondering which foods to avoid? Start with these common foods that raise your heart attack risk.
Before we go into our list of foods, here’s a general review of what types of cholesterol are found in your body:
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Apples Citrus And Berries
Fruit is included as part of any heart-healthy eating pattern, and for good reason. Many fruits are rich in vitamins, minerals, dietary fiber, and antioxidants. Pectin, a specific type of soluble fiber found in many fruits, including apples, citrus fruits, and berries, helps lower cholesterol in part by decreasing the amount of cholesterol made by the liver.
One small clinical trial of 40 adults found that those who ate two apples per day for eight weeks had lower LDL and total cholesterol levels compared with the control apple beverage.
Antioxidant compounds called polyphenols found in these fruits also provide anti-inflammatory effects that may reduce your risk of heart disease by lowering LDL cholesterol and preventing it from being oxidized.
Berries: How Can They Reduce Cholesterol Level
Berries are queens of fruits!
Strawberries, raspberries, blackberries and blueberries all contain antioxidants. This definitely helps your health on various ways.
They also contain pectin, which is a sort of soluble fiber, and which can help drop your cholesterol levels .
Berries also have bioactive compounds that offer antioxidant and anti-inflammatory properties, which can reduce your risk of heart disease as well. Pick up a couple of containers of berries the next time youre at the grocery store.
Strawberries work well with many salad recipes, and just about all berries make a tasty snack all by themselves.
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Foods That Lower Your Cholesterol
Some foods can actively help to lower your cholesterol and they all work in different ways. Try to include these foods in your meals whenever you can:
1. Oats and barley
Eating whole grain foods reduces your risk of heart disease. Oats and barley are extra special because they are high in a type of soluble fibre called ‘beta glucan’. Beta glucan helps to lower ‘bad’ LDL cholesterol in your blood2,3.
Tip: Flavoured oat products like ‘Quick Oats’ often contain added salt and/or sugar. Choose products that contain 100% oats as they’re closest to how theyre found in nature.
2. Vegetables and fruit
Eating a variety of colourful vegetables and fruit everyday can help protect you against heart disease, stroke and some cancers4,5. Many vegetables and fruit are high in soluble fibre which helps to reduce the absorption of cholesterol and lower ‘bad’ LDL cholesterol in your blood.
Tip: Leave the skins on vegetables like pumpkin, kmara and carrot to maximise your intake of fibre. Use orange and lemon peel in dressings and sauces.
3. Foods rich in heart-healthy fats
Eating plenty of foods that contain heart-healthy mono and poly-unsaturated fats increases the levels of ‘good’ HDL cholesterol in your blood.
These foods contain heart-healthy fats.
- Vegetable oils and spreads
Eating these foods instead of foods high in saturated fat improves your cholesterol. Itll reduce your risk of heart disease too6.
4. Legumes and beans
6. Soy products
7. Plant sterols
Summer Foods That Lower Your Cholesterol
1 April 2021
Watching your cholesterol doesnt have to go out of the window now that summers here. AXA Health associate nutritionist, Raj Kundhi gives her tips for summer foods that are delicious and healthy too.
Summer time is party time in the UK as we all flock outdoors to enjoy alfresco living, making the most of the warmer weather and lighter evenings.
But picnics, barbecues, outdoor concerts and sporting events can all come laden with lots of unhealthy food and drink temptations too, including fatty meats, creamy salad dressings and calorie-laden puddings, clotted cream and ice creams.
Unless you are careful, your usual healthy eating habits may fall by the wayside and send your blood cholesterol soaring.
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