Friendly Fruits To Include In Your Cholesterol Diet Plan


Cholesterol is found in every cell of the body and has important natural functions in stimulating various activities in the body, including digestion of foods, production of hormones, and others. However, eating large amounts of saturated fat, trans fat and sugars can raise cholesterol levels. Adding several fruits to lower cholesterol in different ways should work better than focusing on one or two.

Avocados

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Avocados are highly recommended for blood pressure patients. They make for a rich source of antioxidants like vitamin K, C, B5, B6, E, and monounsaturated fats, which help keep the heart healthy and reduce the risk of stroke. In addition to this, avocado can also regulate LDL and HDL cholesterol levels, as well as blood triglycerides.

Tomatoes

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Packed with a variety of vitamins such as vitamins A, B, K, and C, tomatoes can do wonders for your eyes, skin and heart. Being rich in potassium, tomato is considered a heart-friendly food. It helps bring down cholesterol, blood pressure, and risk of stroke.

Apples

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From healthy skin to digestion, there are many reasons why they call it a fruit that keeps the doctor away. Turns out that the crunchy and delicious fruit could help you manage your cholesterol levels too. According to the book ‘Healing Foods’ by DK publishing house, the pectin fiber present in apples, with other constituents such as antioxidant polyphenols, reduce levels of unhealthy LDL cholesterol and slow down oxidation – which is a risk factor of atherosclerosis a condition that is characterized by hardened arteries. That’s not all, heart-friendly polyphenols also prevent free radicals from damaging heart muscles and blood vessels.

Citrus Fruits

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Citrus fruits such as lemons, limes oranges and grapefruit may also do wonders in making sure your cholesterol levels are in check. According to the book ‘Healing Foods’, “citrus fruits contain hesperidin, which can reduce symptoms of hypertension and pectin (fiber) and limonoid compounds, which can slow atherosclerosis (hardening of arteries) and reduce “unhealthy” (LDL) cholesterol in the blood. Antioxidant flavones can also lower the risk of strokes in women.”

Papaya

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The fiber-rich fruit helps control blood pressure and also regulates levels of “unhealthy” (LDL) cholesterol in the blood. According to the United States Department of Agriculture (USDA), one large fruit (about 780 grams) has about 13 to 14 grams of fiber, which is a decent amount. Fibers also ensure smoother digestion, add bulk to the stool and facilitate bowel movement

Add these fruits to your diet and check your cholesterol levels naturally. However, before adding any food to your diet, please consult your doctor or nutritionist.


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