High cholesterol: Healthy fruits to lower bad cholesterol levels

Medically Reviewed By
Dr. Ragiinii Sharma

Written By Srujana Mohanty
on Aug 5, 2022

Last Edit Made By Srujana Mohanty
on Mar 18, 2024

High cholesterol-Healthy fruits to lower bad cholesterol levels

Cholesterol is an important substance that is required by your body for building healthy cells. However, cholesterol can have both positive and negative effects on your body depending on the type of cholesterol that accumulates in your body. The good cholesterol maintains the health of your cells whereas the bad cholesterol accumulates in your arteries increasing your risk of heart diseases including heart attack. Even though there are some negative effects, cholesterol is important for your body. However, you should make sure that you increase the consumption of food that contains good cholesterol and limit the intake of bad cholesterol-containing food.

High cholesterol levels can be damaging and life-threatening as well. Observing minute symptoms can protect you from severe future complications. Therefore, know the symptoms of high cholesterol levels and make sure you consult a good doctor if you observe these symptoms in yourself or and your family members. The early diagnosis and treatment of such fatal diseases can decrease the risk of heart attack and other fatal morbidities.

In this article, let us discuss about some of the common fruits that can help lower the bad cholesterol levels in your blood naturally. Fresh Fruits

What fruits are best to lower bad cholesterol levels

Apart from medicines, lifestyle and dietary changes can effectively influence your blood cholesterol levels. Include fresh fruits and vegetables in your daily food intake. Also, limiting the saturated fats, trans fats, and dietary cholesterol can further aid in lowering the bad cholesterol levels in your blood. Here is a list of fruits that you can easily include in your daily routine.

1. Bananas

Bananas contain potassium and fibre that reduces the level of cholesterol in your blood as well as naturally lower blood pressurel. Bananas are a good source of soluble fibre that keeps your body and the immune system healthy.

Nutritional content in Bananas:

According to the Harvard School of Public Health, a medium ripe banana contains approximately:

110 calories
0-gram fat
1 gm protein
28 gms carbohydrate
15 gms naturally occurring sugar
3 gms fibre
450 mg potassium

2. Apples

Apples are the most nutritious, healthy, and tasty fruit. You must have heard the common saying ‘An apple a day keeps the doctor away’. Apples can effectively help in lowering your blood cholesterol levels naturally, as it is rich in polyphenols. Apples are also rich in soluble fibre which keeps your heart healthy. On average, one apple contains around 3-7 gms of dietary fibre.

Nutritional content in apples

According to the Harvard School of Public Health, a medium apple contains approximately

95 calories
0-gram fat
1 gm protein
25 gms carbohydrate
19 gms naturally occurring sugar
3 gms fibre

3. Berries

The oxidation of low-density lipoprotein (LDL) cholesterol is considered the major risk factor for several heart diseases. Berries like blackberry and strawberry lower the blood cholesterol levels in your body by preventing the oxidation of LDL cholesterol.

Nutritional content in blackberries

Nutrition packed in 144 grams (1 cup) of blackberries include:

61.9 calories
14.7 grams carbohydrate
0.7 grams total fat

Nutritional content in strawberries

1 cup, that is, 152 grams of strawberries contain approximately

48.6 calories
11.7 grams carbohydrate
0.5 grams total fat

4. Grapes

Grapes are also an excellent fruit source to eliminate the cholesterol from your bloodstream. Grapes on reaching your bloodstream carry all the bad cholesterol present in the blood to the liver. In the liver, bad cholesterol is processed and eliminated from your body.

Nutritional content in grapes

1 cup of grapes contains around:

62 calories
1 gm fibre
0.3 gms fat
0.6 grams protein
16 gms carbohydrates

5. Avocados

Avocados are a rich source of oleic acid that helps in dealing with the cholesterol levels present in your bloodstream. Avocados can be included in your diet in any form like sandwiches, salads, smoothies, and even toasts. 150 gm of avocado contains approximately 14.7 grams of monounsaturated fats which are beneficial in reducing the levels of LDL cholesterol and preventing the risk of stroke and other heart diseases as well.

Nutritional content in avocados

On average, one avocado can contain:

21 gms fat
2.7 grams protein
227 calories
12 gms carbohydrates
9.2 grams fibre

6. Pineapple

Bromelain is an essential compound that is capable of breaking down the deposits of cholesterol in your arteries. This compound is exclusively present in pineapples. This makes pineapple an essential fruit to facilitate the proper flow of blood and prevent the risk of any heart diseases due to cholesterol deposits in the blood stream.

Nutritional content in pineapples

1 cup, that is, 165 gms of carbohydrate chunks contain around:

82.5 calories
21.6 grams of total carbohydrates
16.3 grams sugar
0.2 gm total fat
0.9 gm protein

Takeaway

Increased levels of bad cholesterol in your blood can be extremely risky as they accumulate in your arteries, limiting the supply of blood to your heart. This can lead to various heart disorders including stroke. Thus, it is very important to manage your bad cholesterol levels effectively. Making certain changes in your diet and lifestyle does no harm. Now that you know the fruits which effectively help in lowering blood cholesterol levels, make sure that you include them in your daily routine to prevent any health complications in the future.

Frequently Asked Questions (FAQs)

1. How can I reduce cholesterol levels quickly?

You can reduce your blood cholesterol levels by following these tips:

Eat more fresh fruits and vegetables
Intake fats mindfully
Take more plant sources of proteins
Limit your consumption of refined grains
Regular exercise and physical activity

2. Is lemon juice good for cholesterol?

Lemon juice contains high levels of vitamin C and flavonoids which can help in lowering blood cholesterol levels and improving cardiovascular health.

3. What changes in diet are required to lower bad cholesterol levels?

Small changes in diet can help in lowering bad cholesterol levels. These changes include:

Reduce intake of saturated fat
Eliminate trans fat from your diet
Increase intake of omega-3 fatty acids rich food
Increase intake of soluble fibre
Include whey protein to your diet

13 Comments

Esther Grant

Oct 5, 2024 at 3:11 PM.

Thank you for this information I really appreciate my fiancee just had a heart attack so I know what to eat

Myhealth Team

Oct 8, 2024 at 5:54 AM.

You're welcome! We are glad the information was helpful. For heart health, focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those from nuts and fish. Limit saturated fats, trans fats, and salt. It's also important to stay hydrated and maintain a healthy lifestyle with regular exercise. If you have any more questions or need specific dietary recommendations, feel free to ask. Take care!

Donald Schuman

Sep 30, 2024 at 12:04 AM.

I have eaten a minimum of three pints of blueberries every day for two years. For the last three months, I have eaten outside skirt steak almost every night. HDL 74, LDL 40, VDL 11 and triglycerides 60. EAT BLUEBERRIES!!!

Myhealth Team

Sep 30, 2024 at 8:15 AM.

Your lipid profile looks excellent with high HDL and low LDL and triglycerides! Eating blueberries daily likely contributes to this heart-healthy outcome. Keep it up!

Edgar

Sep 20, 2024 at 1:58 AM.

thank you for the valuable information.

MyHealth Team

Sep 20, 2024 at 1:04 PM.

We are glad you found the information helpful. If you have any more questions, feel free to ask!

Elaine

Sep 14, 2024 at 8:49 PM.

Thanks for advice

MyHealth Team

Sep 16, 2024 at 11:58 AM.

You're Welcome!

Anne

Sep 10, 2024 at 6:14 AM.

Very helpful and informative! Easier to understand when specific fruits are described. Thank you

MyHealth Team

Sep 11, 2024 at 3:10 PM.

We are glad you found the information helpful. If you have any more questions, feel free to ask!

Linda Martz

Sep 4, 2024 at 11:50 AM.

I have fatty liver and alpha gal. I weigh 105 and have lost muscle even though I work out at the gym. Any suggestions would be greatly appreciated. I am eating fruits vegetables and tuna. Chicken and salads. Juiceing appke carrots and celery together. Pomegranate next on my list. I'm feeling much better. Not on any meds.

MyHealth Team

Sep 4, 2024 at 5:30 PM.

To manage fatty liver and muscle loss, focus on increasing protein intake with sources like tofu and beans, and include healthy fats such as avocados and nuts. Incorporate strength training exercises to rebuild muscle mass and stay well-hydrated. Avoid alcohol, as it can negatively affect liver health. For personalized advice, consult with a healthcare professional.

Fransisco Rivera

Sep 3, 2024 at 3:34 AM.

I will love more to improve my life and high cholesterol and triglycerides.

MyHealth Team

Sep 5, 2024 at 3:27 PM.

To improve your life and manage high cholesterol and triglycerides, focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Limit saturated fats, trans fats, and sugars. Regular exercise, at least 30 minutes a day, can help lower levels. Additionally, reduce stress, quit smoking if you do, and consult your doctor for medication or supplements if needed. Small, consistent changes can have a big impact on your health.

Ilean Watkins

Aug 31, 2024 at 4:20 PM.

Thanks for the information, my cholesterol is always high. I am definitely going to use lemons and eat the healthy fruits

MyHealth Team

Sep 7, 2024 at 6:34 PM.

That’s a great approach! Lemons and healthy fruits can help manage cholesterol levels. Make sure to also maintain a balanced diet and follow any advice from your healthcare provider.

Beverly Settles Griffin

Aug 28, 2024 at 6:14 PM.

Thank you for this information My cholesterol level has been high for over 20 years I was unaware of these natural fruits that can help lower this cholesterol the medication is great but it causes me to have headaches so to see this information about tea green tea and the different pukes that can help lower the blood pressure I thank you very much these things I would add to my diet

MyHealth Team

Aug 30, 2024 at 7:35 PM.

You're welcome! We are glad you found the information helpful. Adding natural fruits, green tea, and other beneficial foods to your diet can be a great complement to your medication. If you have any more questions or need further advice, feel free to reach out!

Mary I Bahr

Aug 17, 2024 at 4:00 AM.

Very informative. I am also diabetic and A1C 6.5 but this information is very helpful knowing more about what to include in my diet. Thank you

MyHealth Team

Aug 17, 2024 at 11:08 AM.

We are very glad you have liked the information!

SUSAN Dawtry

Aug 15, 2024 at 6:06 PM.

Many thanks for this helpful information, my concern is recently diagnosed with a completely blocked carotid right artery is un operable . I'm 75 and my parents both died aged 76 of strokes. I have always eaten fruit and veg but now follow a stricter diet my statins have been doubled to80mg. So doing all I can to keep healthy including walking more when possible. Sincerely Susan.

MyHealth Team

Aug 17, 2024 at 11:40 AM.

Susan, it's great that you're taking proactive steps to manage your health. Following a strict diet, adhering to your statin regimen, and increasing physical activity are all beneficial for cardiovascular health. Continue working closely with your healthcare provider to monitor your condition and adjust your treatment as needed. Staying active and maintaining a healthy lifestyle can help manage risk factors and support overall well-being.

Gail Jordan

Aug 1, 2024 at 6:46 PM.

This has been very very helpful. I already eat these items but will eat more starting today. Thanks for sharing!!

MyHealth Team

Aug 1, 2024 at 7:05 PM.

We are glad you have liked the information!

Patricia Martin

Jul 17, 2024 at 10:33 PM.

Has the fruit got to be fresh to reduce cholesterol, or can it be tinned in juice not syrup?

Ann

Aug 13, 2024 at 10:01 PM.

Frozen fruits are less processed than canned. Still watch for added sugar! Bonus 1: Can be like eating ice cream! Try frozen grapes! Bonus 2: if you have banana or grapes about to go bad, toss them in freezer. Slice first if preferred.

MyHealth Team

Jul 18, 2024 at 12:34 PM.

Fresh fruits are generally recommended for their nutritional benefits, including those that can help in managing cholesterol levels. However, fruits canned in juice (not syrup) can also be a reasonable option. Just be mindful of added sugars in canned fruits, even those in juice, as they can contribute to overall sugar intake. If fresh fruits aren't always available, opt for canned fruits packed in natural juice and without added sugars for a healthier choice.