Eat these 5 fruits to reduce your cholesterol levels and manage heart health

Published on: 10 September 2022, 08:59 am IST

High cholesterol is linked to high risk of heart diseases. So, eat these 5 fruits to lower cholesterol and manage your cardiovascular health.

Aayushi Gupta
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fruits to lower cholesterol
A heart healthy diet can manage cholesterol levels. Image: Shutterstock
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Your body needs cholesterol, a specific form of fat, to manufacture hormones, vitamins, and new cells. But having too much cholesterol can be harmful. Your risk of heart attack and stroke can increase over time if your blood contains an excessive amount of low-density lipoprotein (LDL or bad cholesterol). In order to balance this, you should be aware of where it comes to your body. Actually, it has two sources: first, your liver produces it, and second, food. Therefore, eat these fruits to lower cholesterol if you struggle with high cholesterol levels.

Which fruits are good for people struggling with cholesterol issues?

To find out which fruits can help lower or control cholesterol levels, Health Shots got in touch with Delnaz Chanduwadia, chief dietitian and nutritionist, Jaslok Hospital.

Chanduwadia says that if your cholesterol is high, blame your unhealthy diet that is rich in refined foods, fried foods, sugar, processed foods, and low in fibre. Add to that lifestyle factors such as smoking, lack of exercise and having underlying conditions such as high blood pressure or diabetes. So, to control your cholesterol levels, you need to keep a check on all these causes. However, a healthy diet consisting of the right fruits which are high in essential vitamins, minerals and antioxidants, is found to help manage cholesterol. ”

fruits to lower cholesterol
Keep your cholesterol levels in check. Image courtesy: Shutterstock

Here are 5 fruits to lower your cholesterol levels:

1. Fibre rich fruits

Consuming too many foods high in sodium and saturated fats can cause an imbalance in your cholesterol level. However, you might not be aware that soluble fibre-rich foods, which are heart-healthy, can help lower high cholesterol levels. Chanduwadia says, “Fruits are high in soluble fibre called pectin is known to help to reduce cholesterol. Fibre-rich foods that you can eat are apples and pears.” Moreover, fibre can also help lower blood pressure and can keep you fuller for longer, which can help you eat less and possibly lose weight.

2. Berries

Berries are a nutritious powerhouse. They offer a wealth of health advantages. They are also considered to be among the most delectable and versatile sources of phytonutrients. Due to their antioxidant and anti-inflammatory properties, they are especially abundant in bioactive chemicals that are known to prevent heart disease and other chronic disorders. Just remember to eat them in moderation, According to Chanduwadia, “Berries aid to lower cholesterol and inflammation due to the antioxidants.”

fruits to lower cholesterol
Nosh on berries and other antioxidant-rich foods for managing cholesterol. Image courtesy: Shutterstock

3. Avocado

According to the California Avocado Commission, eating avocados can help your body absorb other nutrients from your diet. They also have a lot of monounsaturated and polyunsaturated fats, which, among other things, are beneficial for the heart. Additionally, avocados may significantly manage both high-density lipoprotein (HDL) and low-density lipoprotein (LDL) cholesterol levels. So, enjoy them not only for your beauty but also for your heart health!

4. Banana

Who doesn’t love this mushy, sweet fruit that is impossible to resist? Bananas are not only versatile and easy to eat fruit, but they are also a wonderful superfood because they are full of fibre, necessary vitamins and minerals, as well as natural sugars like sucrose, fructose, and glucose. According to Chanduwadia, “Bananas are a good source of potassium and fibre that helps to reduce cholesterol and blood pressure,” In fact, bananas also contain vitamin C and magnesium, making them a great breakfast addition.

fruits to lower cholesterol
This good old fruit can have the most powerful impact on your health! Image courtesy: Shutterstock

5. Citrus fruits

Pectin, a substance found in pears and apples, decreases cholesterol. So do citrus fruits! Citrus fruits are high in vitamin C and fibre and because they possess the strength of antioxidant qualities, they function to lower harmful LDL cholesterol and triglycerides and raise healthy HDL cholesterol. In addition, vitamin C reduces the risk of heart disease and blood pressure. Just one piece of advice: avoid drinking juices because they contain sugar and go for citrus fruits instead.

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.

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