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.

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