High cholesterol: Nutritionist reveals top prevention tips
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Cholesterol is arguably one of the most misunderstood substances and for decades, people avoided healthy yet cholesterol-rich foods like eggs due to the fear that these foods would increase their risk of heart disease. However, recent research shows that — for most people — consuming healthy foods that are high in cholesterol won’t harm your health. With this in mind, what are five of the best fruits which are known to help target cholesterol lowering your levels?
Pears and apples have a lot of pectin, which is a type of fibre that can lower cholesterol.
Fresh pears contain even more pectin than apples do it’s been reported
Pectin binds with cholesterol and ferries it out of the body before it can be absorbed.
In a study published in EJCN, cholesterol-lowering pectin types in hyper-cholesterol men and women were analysed.
Pectin is a complex polysaccharide present in plant cell walls, extracted commercially from pulp waste during fruit juice pressing (for example, from citrus peel and apple pomace), began the study.
It continued: “Pectin is a texturizing and gelling agent and gastrointestinal gelling affects transit rate, nutrient absorption rate, and cholesterol absorption and secretion.”
The study found pectin helps to lower cholesterol with its mechanism being similar to other water-soluble fibres.
“By increasing gut viscosity, it reduces the re-absorption of bile acids, increasing synthesis of bile acids from cholesterol, and thereby reduces circulating blood cholesterol,” concluded the study.
Citrus fruits like oranges and lemons also contain pectin and are recommended to those concerned about their cholesterol levels.
Citrus fruits are also a good source of fibre with just one cup of orange segments containing four grams of fibre.
Fibre has several health benefits, including improving digestive health and aiding weight loss.
Oranges are particularly high in soluble fibre, the kind of fibre which helps lower cholesterol levels.
In fact, compared to other fruits and vegetables, citrus fruits are unique in that they have a higher ratio of soluble to insoluble fibre.
Speaking of fibre-fruits helping to lower cholesterol, berries are also equally as powerful.
Fruit contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.
Eating berries, which are particularly rich sources of these plant compounds, can help increase “good” HDL and lower “bad” LDL cholesterol.
According to a study published in Science Direct, fresh berries can significantly reduce the build-up of LDL (low-density lipoprotein) cholesterol, a culprit that contributes to heart disease, stroke and atherosclerosis, a form of arteriosclerosis.
Blackberries have the highest LDL inhibitory effect, followed by red raspberries, blueberries and strawberries, according to doctor Edwin Frankel, of the University of California at Davis where the research was done.
Foods to stay away from which may be raising your cholesterol levels include:
- Eggs
- Cheese
- Shellfish
- Pasture-raised steak
- Sardines
- Full-fat yoghurt
- Desserts.
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