Medq.site Healthy – If uncontrolled, high cholesterol can cause a stroke or heart attack. Ingestion of healthy foods, one of the following cholesterol-lowering fruits, helps control cholesterol levels in the bloodstream. what happened?
Various fruits that can lower your cholesterol
Fruits contain water-soluble dietary fiber, which helps lower high cholesterol.
One of the water-soluble dietary fibers found in fruits, pectin, helps reduce the absorption of fat and cholesterol into the bloodstream.
In addition to dietary fiber, fruits also contain compounds that increase the levels of good cholesterol (HDL). This improves blood flow and prevents heart disease.
As a result, eating healthy foods is certainly an easy and natural way to keep your body’s cholesterol levels safe.
Here are some cholesterol-lowering fruits that you can consume on a regular basis.
As a cholesterol-lowering fruit, apples contain pectin, especially in the skin. Pectin absorbs cholesterol and bad fat in the small intestine. The fat is then carried out of the body via urine and feces.
The fiber of this fruit also helps to give you a longer feeling of fullness and can reduce your desire to eat unhealthy foods.
In addition, apples are rich in vitamins and polyphenol antioxidants that can reduce inflammation.
People with hypercholesterolemia can also take avocados regularly as a source of unsaturated fats. It helps prevent bad cholesterol (LDL) and thus helps prevent heart disease.
In addition to controlling cholesterol, a study in the Nutrition Journal (2013) found that avocado 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 helps prevent heart disease and cancer.
The fiber content of pears is higher than that of apples. As an example, a medium-sized pear can meet 16% of your body’s daily fiber requirements.
Like apples, pears are rich in pectin which binds cholesterol and carries it out of the body. As a result, LDL cholesterol levels (bad cholesterol) in the body may decrease.
Thanks to these nutrients, pears can be eaten as a delicious and healthy choice for cholesterol-lowering fruits.
Berry juice lowers cholesterol
Berries such as strawberries, blueberries, and raspberries are also high in pectin fiber that binds to excess cholesterol in the small intestine.
A study in the journal Nutrients (2019) found that consumption of whole berries in the form of juice or pure extract helps lower total and LDL cholesterol.
In addition, berries are also high in polyphenols, which are good antioxidants for the body.
Grapes are also found in fruits that lower cholesterol. In addition, grapes are also suitable for preventing metabolic disorders caused by free radicals.
This effect is produced by the high antioxidant content of grapes. Antioxidants help increase HDL cholesterol in the blood and lower LDL cholesterol and triglycerides.
Like other fruits, grapes are rich in soluble fiber and can bind to excess cholesterol absorbed in the small intestine.
Papaya is very affordable and easy to find. In addition, this cholesterol-lowering fruit is rich in antioxidants such as lycopene, vitamin A, vitamin C, and vitamin E.
Various antioxidants in papaya act with the enzyme paraoxonase, which blocks the deposition of cholesterol in blood vessels.
Ultimately, this can prevent atherosclerosis, a disease that occurs when plaque covers an artery.
In addition to papaya, guava is also one of the fruits that remove bad cholesterol (LDL), which is easily found in Indonesia.
The potassium and water-soluble fiber content of this fruit help lower cholesterol and blood pressure. In addition, these nutrients also increase levels of good cholesterol (HDL) to prevent the risk of heart disease.
Guava also contains vitamins and other antioxidants that can protect the heart from free radical damage.
Benefits of tangerine orange
Orange is one of the cholesterol-lowering fruits rich in water-soluble fiber and can bind to cholesterol absorbed in the small intestine.
This citrus fruit contains d-limonene, a compound that dissolves cholesterol and helps control the development of breast and colon cancer.
High levels of vitamin C in citrus fruits also help prevent excess LDL cholesterol while reducing the risk of cardiovascular disease.
According to a study by the International Journal of Food Sciences and Nutrition (2009), kiwifruit helps lower LDL and increase HDL in the body.
Studies show that taking two kiwis daily the following week can help control cholesterol properly.
In addition, this cholesterol-lowering fruit can also increase your intake of other nutrients your body needs, such as water-soluble fiber, vitamin C, and vitamin E.
Tomatoes, whether in fresh form, juice, or sauce, contain a botanical compound called lycopene. These compounds help lower LDL levels in the bloodstream.
In addition, the fiber content of this cholesterol-lowering fruit also enhances the ability of the body’s HDL to be unaffected by oxidative processes. In other words, good cholesterol is not easily destroyed in the body.
[td_smart_list_end]You can easily add chopped fresh tomatoes or tomato sauce to a healthy menu for people with hypercholesterolemia.
In addition to eating the above fruits, you need to take cholesterol medications regularly to control levels in your body.
It also balances a healthy lifestyle by exercising, increasing the number of healthy foods, and avoiding high-cholesterol foods such as fried foods and fast foods.
This will give you more control over your cholesterol levels. Always consult your doctor if you have any further questions regarding this condition.