Your body needs a little bit of cholesterol to work properly. But too much of it in your blood can stick to the narrow walls of the arteries, narrow, and block them. This puts you at risk of stroke, and heart disease.
Your cholesterol levels are closely tied to your diet. If you eat foods with a lot of cholesterol such as pizzas, burgers, and fries chances are that you have high levels of it in your system. If you mostly consume healthy foods such as fruits and vegetables, your diet can help keep your cholesterol in check.
Here are some fruits you need to include in your diet to reduce cholesterol.
Tomatoes
Packed with a variety of vitamins like A, B, C, and K this fruit can do a lot for your skin, eyes, and heart. It is also rich in potassium which is why it is considered a heart-friendly food.
Citrus Fruits
Lemons, limes, oranges, grapefruit, and other citrus fruits can help reduce the symptoms of hypertension, slow down the hardening of arteries, and reduce LDL (unhealthy) cholesterol.
Avocado
These fruits are what doctors recommend for patients with high blood pressure as they make good sources of antioxidants such as Vitamin B5, B6, C, K, and monounsaturated fats – all of which can keep the heart healthy and reduce the risk of stroke. Avocados can also help maintain acceptable LDL and HDL cholesterol levels.
Apples
This crunchy and delicious fruit contains pectin fiber and polyphenols that can help reduce the levels of unhealthy LDL and slow down oxidation. Polyphenols help prevent free radicals from damaging the blood vessels and heart muscles.
Papaya
Papaya is a fiber-rich fruit that can help control blood pressure and regulate unhealthy cholesterol in the blood. One large fruit of papaya contains 13 to 14 grams of fiber which is a decent amount to ensure digestion and facilitate healthy bowel movements.
Bergamot
A blend of sour orange and lemon, bergamot produces fruit that looks much like a round lemon. It is generally sour to eat on its own, but it does have a lot of health benefits.
Several studies have shown that bergamot can help reduce the bad LDL cholesterol and may increase good HDL cholesterol. Bergamot juice was found to reduce cholesterol by 29.27%, LDL by 51.72%, and increase HDL levels by 27.61%.
Beets
Beets are one of the very fruits or vegetables that have a deep purple color. This color means that it contains a different set of nutrients, antioxidants, and anti-inflammatory properties. It is also high in fiber which helps in reducing blood sugar levels and lowering cholesterol. It also contains nitrates that can help widen your blood levels which may benefit blood pressure and improve brain function.
Add these fruits to your diet to keep your cholesterol levels in check. It not only helps lower your cholesterol levels, but it is also beneficial to your overall health. But before you dive into adding these fruits to your diet, please consult your doctor first.
