Fruits are not only a healthy treat that helps us lose weight and keep full of energy in a healthy way, but can also help to lower the levels of LDL cholesterol in blood.
It is recommended to eat at least three daily servings of fresh fruit; including one (at least) should be citrus. You can eat fresh, frozen or canned, provided they are not natural, in juice or syrup, and have no artificial sweeteners or sugars and fats.
The most effective fruits for cholesterol are:
- Plantains and Bananas: rich in potassium, folic acid and vitamins.
- Plums: great source of vitamin E, C and potassium.
- Cherries: rich in bioflavonoids, antioxidants and vitamin C.
- Strawberries: great source of beta carotene and vitamin C and E.
- Figs: source of benzaldehydes, iron, potassium and beta-carotene.
- Melon: great source of beta carotene and vitamin C.
Vitamins and health benefits of fruits against cholesterol
Fruits are good for fighting bad cholesterol because of its nutritional vitamins, carotenoids, antioxidants, flavonoids and minerals:
- Vitamins: Vitamin C found in citrus fruits such as oranges, grapefruit, tangerines and lemons or limes.
- Carotene: It is found in the melon, apricot (apricot) and peaches.
- Polyphenols: Among the fruits, found in grapes, olives, pomegranates and dried fruits.
- Unsaturated fats: Present in the oil, such as seeds, nuts, pine nuts, cashews, pistachios and others.
- Fibers: we find them in many fruits and vegetables, for cholesterol, the most recommended is the apple, which is also a source of vitamins and antioxidants.
Fruits to avoid if you suffer from cholesterol
But just as there are very beneficial fruits, there are others banned for those who suffer from high cholesterol levels. These have high levels of fats, although they are not harmful for the organism of itself, avoid consumption to help reduce fat intake in the body. Among them we find the avocado and coconut.
Other foods to avoid, although not “fruits” are the olives, dried fruit (peanuts, almonds, walnuts, etc.), and sweetened fruit preparations, such as juices, smoothies and sweets and jams or jellies.