Rp_News88..High cholesterol in the blood can increase due to eating certain foods, such as fried foods, junk food, and so on. If not controlled, high cholesterol can trigger a stroke or even a heart attack. Implementing a healthy diet is one of the efforts to prevent high cholesterol from an early age.
Fruits are a good type of food to lower the risk of cholesterol. This is because fruits are rich in water-soluble fiber. The fiber in the fruit serves to bind bile acids so that it can reduce the absorption of fat and cholesterol in the blood. Check out the following cholesterol-lowering fruit.
1. Apple
The pectin content in apple skin is believed to lower cholesterol levels.
Apple is believed to be one of the fruits lowering LDL cholesterol (Low-density lipoprotein). The reason is, apples, especially in the skin, contain pectin, which is a water-soluble fiber that is able to lower cholesterol. The way pectin works is by absorbing cholesterol and bad fats in the small intestine, which are then carried out of the body through urine and feces.
In addition, apples also contain vitamins and polyphenol antioxidants that help reduce inflammation. Apples can provide a long feeling of fullness, so you can avoid the urge to eat unhealthy foods.
2. Grapes
Another fruit that is believed to lower cholesterol is grapes. The benefits of grapes in lowering LDL cholesterol levels come from the anthocyanins and polyphenols resveratrol present in the skin. Resveratrol can help reduce the formation of LDL and anthocyanins function to reduce triglyceride levels in the liver. By doing so, it also reduces the production of the lipoproteins that make up LDL.
For your information, the amount of antioxidants in grapes depends on many factors, including the type of grape, its geographic origin, and how it was processed. Red and dark purple grapes tend to be higher in antioxidants than white or green grapes.
3. Avocado
Who doesn't like this one fruit? The content in avocado is a source of monounsaturated fat which is good for heart health and also high in fiber. Both are considered good for lowering cholesterol.
In addition, avocados are also rich in vitamins, minerals, and compounds that inhibit the absorption of cholesterol in the body. Eating one avocado per day can help reduce LDL formation.
4. Berries
Just like apples, various types of berries such as strawberries, blueberries, and cranberries are rich in pectin, a water-soluble fiber that can bind cholesterol that is absorbed in the small intestine, so that bad cholesterol (LDL) levels decrease and are replaced with good cholesterol (HDL).
In addition, these berries are also rich in antioxidants that can maintain healthy blood vessels. Therefore, it is not surprising that these berries are also included in cholesterol-lowering fruits.
5. Pawpaw
Another fruit that can be used as a cholesterol-lowering is papaya. This fruit has a high content of antioxidants such as lycopene, vitamin C, and vitamin E. Usually, cholesterol sticks to the blood vessels when oxidation occurs, until it eventually collects to form plaques and covers blood vessels.
Vitamins C and E in papaya will combine with an enzyme called paraxonase. Later, this enzyme will inhibit the oxidation of cholesterol in the blood vessels. To overcome this, you can eat papaya to prevent plaque that covers the blood vessels.
6. Guava
Regularly consuming guava can also be used as a way to lower cholesterol which is quite effective. The reason is, the good nutritional content in guava is important to help maintain heart health, especially from free radical damage.
In addition, guava also contains potassium which can help lower bad cholesterol (LDL), lower blood pressure, and increase good cholesterol levels.
7. Banana
The fruit that many people like is also one of the cholesterol-lowering fruits. This is because the content of inulin in bananas helps reduce cholesterol levels that are obtained from eating various types of food. Thus, cholesterol levels in the blood can be controlled.
Those are some cholesterol-lowering fruits that you need to know to keep cholesterol levels stable in the body. Not only that, you are also advised to carry out other healthy lifestyles, such as regular exercise and adequate rest.
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7 Cholesterol Lowering Fruits You Need to Know