Cholesterol-lowering fruit that you must know

If not controlled, high cholesterol can lead to a stroke or even a heart attack. Apart from exercising and taking cholesterol medications, you must pay attention to what you eat. Start reducing high cholesterol foods such as fried foods, and eat more healthy foods such as fruit. There are many choices of fruit that can help lower cholesterol. Come on, get acquainted with various kinds of cholesterol-lowering fruits below.

How can fruit lower cholesterol?

High levels of cholesterol in the blood over time a heart attack causes fat to accumulate and harden on the walls of blood vessels. In the end, these fatty plaques narrow the blood vessels so that blood cannot flow smoothly. This narrowing of blood vessels increases a person's risk of having a heart attack and / or stroke.

Eating fruits can help lower cholesterol because fruit contains water-soluble fiber. Water-soluble fiber can bind bile acids, so that it can reduce the absorption of fat and cholesterol in the blood. One type of soluble fiber that has been shown to reduce cholesterol by up to 10% is pectin.

Apart from fiber, fruits also contain chemical compounds that can increase good HDL cholesterol levels and help improve blood flow and prevent heart disease.

List of cholesterol-lowering fruits that must be consumed regularly

If you prefer to take natural ways to lower cholesterol, you can eat a variety of cholesterol-lowering fruit options below. Some of the fruits that you can consume include:

1. Apples

Apples are the first choice of cholesterol-lowering fruit. The reason is, apples, especially the skin, contain pectin, which is a water soluble fiber that is effective in lowering cholesterol. Pectin works by absorbing cholesterol and bad fats in the small intestine, to be carried out of the body through urine and feces.

Apples also contain vitamins and polyphenol antioxidants that help reduce inflammation. Moreover, the fiber from this cholesterol-lowering fruit provides a long feeling of fullness, so you can avoid the desire to eat unhealthy foods.

2. Avocado

Another fruit that can be consumed as a cholesterol-lowering fruit is avocado. Avocados are a good source of monounsaturated fats for heart health. This cholesterol-lowering fruit is also rich in vitamins, minerals, and compounds that inhibit cholesterol absorption in the body. Eating one avocado per day can help lower bad cholesterol (LDL).

A study published in the Nutrition Journal shows that besides affecting cholesterol levels, this fruit can provide a longer lasting feeling of fullness. In fact, this feeling of fullness can last up to 3-5 hours after consumption. This cholesterol-lowering fruit can also stabilize blood sugar levels. In addition, this fruit is also rich in glutathione, an antioxidant that plays a role in preventing cancer and heart disease.

3. Pear

Pears are one of the cholesterol-lowering fruits. The reason is, this fruit is high in natural fiber. One medium pear can provide 16% of your daily fiber needs. In fact, the fiber value of pears is higher than that of apples.

The type of fiber present in pears is pectin. Pectin binds to cholesterol and transports it out of the body so that the levels of bad cholesterol or LDL in the body can decrease. Therefore, you can use this fruit as an option for cholesterol-lowering fruit.

4. Berries (strawberries, blueberries, cranberries)

Like apples and pears, berries are rich in pectin, a water soluble fiber that can bind to cholesterol that is absorbed in the small intestine, so that bad cholesterol levels decrease and are replaced by good HDL cholesterol.

A study published in The American Journal of Nutrition, with 72 research subjects who had risk factors for cardiovascular disease, showed that the intake of two servings of berries per day (one serving after lunch, one serving after dinner) can increase good cholesterol levels. HDL and lowers systolic blood pressure.

Meanwhile, in a study published in the Nutrition Journal with 16 female subjects, regular intake of these fruits can reduce LDL levels within four weeks. In addition, these berries are also high in polyphenols, which are good antioxidants in the body.

5. Wine

Same with other fruits, grapes are also rich in water soluble fiber which can bind cholesterol that is absorbed in the small intestine. Therefore, grapes are included in the list of cholesterol-lowering fruits.

Research contained in the Journal of Agricultural and Food Chemistry shows that grapes have high antioxidant compounds, especially red wine. Antioxidants can help increase HDL cholesterol and lower bad or LDL cholesterol and triglycerides in the blood.

6. Papaya

Another fruit that can be used to lower cholesterol is papaya. This fruit is also high in antioxidants such as lycopene, vitamin C and vitamin E.

Cholesterol can stick to blood vessels when oxidation occurs, until it finally collects to form plaque and covers the blood vessels.

Plus, the vitamins E and C in papaya will combine with an enzyme called paraxonase. This enzyme will inhibit the oxidation of cholesterol in the blood vessels. Therefore, papaya fruit can prevent plaque that covers blood vessels.

7. Guava

Guava is one that can help lower cholesterol. The reason is, this fruit contains vitamins and antioxidants that work to protect the heart from free radical damage. The levels of potassium and water-soluble fiber in this fruit can help lower cholesterol and blood pressure, while raising good HDL cholesterol levels, which can prevent various heart diseases.

Research contained in the Asia Pacific Journal of Clinical Nutrition shows that the intake of fruit that can be used as cholesterol-lowering as much as 400 grams per day increases the total HDL cholesterol in the blood. In addition, the levels of antioxidants in the body will also increase.

8. Oranges

Oranges are one of the cholesterol-lowering fruits. The reason is, one type of citrus fruit is rich in water soluble fiber which can bind to cholesterol that is absorbed in the small intestine. This cholesterol-lowering fruit contains d-limonene, a chemical compound that is useful for dissolving cholesterol and at the same time helping to inhibit the development of breast and colon cancer.

Citrus fruits are also high in vitamin C. Vitamin C not only works to help prevent the buildup of LDL cholesterol levels, but also reduces the risk of cardiovascular disease.

9. Kiwi

This fruit, which sometimes tastes sour in the mouth, can reduce LDL levels and increase HDL levels in the body. This is supported by a study published in the International Journal of Food Sciences and Nutrition.

In the study, it was stated that consuming this fruit every day for 10 weeks can help control cholesterol levels properly. In addition, this fruit also contains water soluble fiber which can absorb water in your digestive system.

At that time, soluble fiber will form a gel that can block the ability of the intestines to absorb cholesterol. To help lower cholesterol, you can take it directly or drink it as a smoothieaccording to taste.

10. Tomatoes

Another fruit that can be consumed as a cholesterol-lowering fruit is tomatoes. This cholesterol-lowering fruit is one of the best sources for a plant compound called lycopene. These compounds can reduce levels of bad cholesterol or LDL in the body.

A study published in the British Journal of Nutrition also states that this cholesterol-lowering fruit can lower LDL cholesterol levels in the blood. In addition, tomato juice is also able to increase the ability of LDL in the body to be immune to the oxidation process.

To consume it, you can add tomato sauce to a healthy diet for cholesterol or add this cholesterol-lowering fruit to your daily cooking.

Come on, start getting used to diligently eating fruit at least 2-3 servings a day to maintain health and fitness. In addition, if you eat the fruits that have been mentioned, you may find it easier to keep cholesterol levels safe.

Cholesterol-lowering fruit smoothies recipe

If you are tired of consuming the fruit directly as a cholesterol-lowering, you can consume it by making it into smoothies. There are several interesting recipes that you can sample, as follows.

1. Kiwi-apple smoothies

As mentioned above, kiwi and apples are included in cholesterol-lowering fruits. You can mix these two types of fruit into smoothies that you can consume.

You can prepare two kiwis and one red apple that has been washed and chopped. Then, you can add sugar and boiled water to taste. If you want to drink it cold, add enough ice cubes.

After all the ingredients have been prepared, belnder all of the ingredients, except the ice, until they are smooth and come together perfectly. Then, add ice cubes and drink while cold.

2. Wine and yogurt smoothies

If you don't like mixing more than one type of fruit, you can make smoothies with only one type of cholesterol-lowering fruit, such as grapes.

Apart from grapes, also prepare yogurt and milk. If so, you can mix all the ingredients into the blender. You are allowed to add shaved ice to the blender if you wish. After that, blend all ingredients until blended and combined. Then, you can enjoy it right away.