Cholesterol is one of the chemicals our liver makes. It is vital for our health. A proper level is very important to our well-being and internal balance.
This is important information because many people still think cholesterol is bad or harmful.
The key is keeping it balanced. It’s also important to keep bad cholesterol, or LDL, from increasing.
LDL is bad because it is the chemical that accumulates in our arteries. Little by little, it takes away our health.
Also, another bit of information we should remember is our bodies make cholesterol. If our bodies make the right amount for us, getting cholesterol from other sources can put or bodies in danger.
There are several situations in which we need to be careful. Some such situations are if we are over 40, overweight, or have a family history of high cholesterol. In these situations, we need to be careful of what we eat.
In this article, we want to share some information about fighting cholesterol. We can do this by changing our lifestyles, avoiding a sedentary lifestyle, and making our diet more colorful and flavorful.
Today we are going to focus on our diet. And, what better way is there to make it more flavorful than with fruit?
Using these foods, we can help balance our cholesterol levels.
1. Avocados, more than a flavorful fruit
You might ask, “Will avocados really help to balance my cholesterol levels?” The answer is yes. In reality, we only need to eat half an avocado a day. Along with a healthy diet, this can help us to see changes in our cholesterol in around a month.
- Avocados are a healthy source of monosaturated fats. These help with heart health.
- This fat turns into energy (it isn’t stored). It reduces the level of lipids in our bodies. And, it can even help to regulate our blood sugar level.
- Also, another important piece of information is related to niacin. Niacin, also called vitamin B3, helps to balance our cholesterol.
- Avocados aren’t the only foods that have this property. We can also eat asparagus, peas, potatoes, mushrooms, artichokes, and beans. These all help us to get vitamin B3.
2. Pink grapefruit, great for balancing cholesterol
If you can eat pink grapefruit, you should. The reason: few fruits have as many positive effects while reducing bad cholesterol.
- That being said, it is also important to know that it will only be effective if we are consistent. We need to eat half a grapefruit every day at breakfast. Also, make sure that it’s organic.
- According to a study published in the Journal of Agricultural and Food Chemistry, grapefruit has amazing benefits. For those who have trouble controlling their cholesterol with medication, eating grapefruit can help to reduce their cholesterol.
- The antioxidant properties this fruit has are great. Without a doubt, they help increase people’s quality of life thanks to its heart-protecting qualities.
Also remember, grapefruit can have a bad reaction with some medications. You should discuss this with your doctor or pharmacist.
3. Orange juice for good cholesterol
To understand why orange juice helps us balance our cholesterol, we need to talk about sterols.
- You have probably heard of sterols. They have a chemical structure similar to cholesterol.
They are a natural compound found in fruits like oranges, in some vegetables, dry fruits, seeds, and even vegetable oils.
- Sterols reduce both the total cholesterol and the level of LDLs in your body. While oranges only give us a small amount of sterols they also do something else. Oranges increase the amount of HDLs or good cholesterol in your body.
So, we should eat oranges every day. Also, if we eat a balanced diet, we will see the results the next time we see our doctors.
4. Strawberries, a healthy temptation
Strawberries are healthy. And, they can help us reduce our levels of cholesterol. But, they are only good for us if we eat them as they naturally are. That means no sugar or chocolate.
- Strawberries, like other berries, reduce lipoprotein density. That means lower LDL levels.
- If we can, we should eat between 10 and 15 strawberries a day. This is because they can also reduce triglycerides, thanks to their antioxidant effects.
Easy dietary changes, like increasing the amount of red fruits we eat, can be helpful. Red fruits include things like cranberries and even red grapes. They directly help our heart health.
5. An apple a day… reduces your cholesterol levels?
An apple can be eaten many different ways. It could be with oatmeal in the morning, a salad with celery and nuts for lunch, or even apple juice in the afternoon.
This is a good thing to have in your diet. Eat it however you want, but be consistent.
The reason that apples help us maintain good cholesterol levels is because of the skin. Apple skins contain both pectin and polyphenols.
Thanks to them, we can better process cholesterol. We can even reduce the inflammatory molecules that are often found with cardiac diseases.
We know that fruit by itself will never be enough. So, we have to make changes in our diets. This takes effort every day.
Something as easy as adding fruit to our salads for color can help balance your cholesterol levels. Or another idea is to take an apple with us wherever we go. This way we have a healthy snack for when hunger strikes.
If we use what we know, these fruits can work miracles for our health.