Fibre in fruits, Antioxidants Lower Cholesterol | Independent Newspapers Limited
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Fibre in fruits, Antioxidants Lower Cholesterol

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Posted: Jul 10, 2016 at 4:54 pm   /   by   /   comments (0)

Chioma Umeha
Lagos-The issue of high cholesterol has become a common one affecting many individuals. However, studies have now shown that high cholesterol can be treated with a number of healthy foods. Researchers recommend that every individual should consume at least 300 grammes of vegetables (50 grammes of green leafy vegetable, 200 grammes of other vegetables and 50 grammes of root vegetables) and 100 grammes of fruit daily. Here are foods that help to keep it at bay.
Nuts contain plant sterols and monounsaturated and polyunsaturated fats, which lower the LDL (bad) cholesterol. Nuts (Almonds, Walnuts, Pistachio, Pecans) are rich in heart healthy – fibre, Vitamin E and Selenium.
Fibre in fruits
Apples, pears, oranges and grapefruit contain soluble fibre, which helps lower cholesterol. Include other soluble fibre rich foods such as psyllium, barley, apples, pears, kidney and beans.
Fruits like Blueberries, Cranberries and Grapes, protect LDL (bad) Cholesterol from being damaged. Only damaged Cholesterol forms sticky plaques that may lead to development of Atherosclerosis and increase risk of heart disease.
Plant sterols
Foods that are fortified with plant sterols and stanols, substances naturally found in many plant foods, unds help block the absorption of cholesterol into the bloodstream. Foods such as orange juice and yogurt drinks are often fortified with sterols and stanols.
Walnuts contain monounsaturated fats that helps reduce total cholesterol and LDL (bad) cholesterol levels. Omega-3 fats and antioxidants in Walnuts work to reverse the arterial damage caused by saturated fats.
Blueberries contain antioxidant Pterostilbene that effectively hels lower Cholesterol levels. Blueberries are also rich in soluble fibre and other powerful heart healthy vitamins.

Salmon or fatty fish is a good source of protein and omega 3 fatty acids – which has been shown to lower LDL cholesterol and raise HDL cholesterol. Omega 3 fatty acids are noted for its triglyceride-lowering power.
Many studies have demonstrated that eating garlic regularly reduces LDL (bad) cholesterol and raises HDL (good) level as it conains active substance called Allicin.
Avocados are rich in oleic acid, a monounsaturated fat that helps lower cholesterol.
Black beans
Black beans are high in dietary fiber, which binds with Cholesterol and helps excrete it from the body thus lowering Cholesterol levels.

Apple is rich in Pectin (fibre), powerful antioxidants like quercetin, catechin, phloridzin and chlorogenic acid that help lower LDL (bad) cholesterol levels and help increase HDL (good) levels.
Green, leafy vegetables
According to many studies individuals who four or more servings of fruits and vegetables have lower LDL cholesterol levels than those who ate fewer servings. Eat dark green, leafy of veeguies like Spinach, Collard greens and Swiss chard.
Raw carrots
Raw carrots are rich in a fibre called pectin that helps lower cholesterol. Other fruits that contain pectin, including apples, citrus fruits, strawberries, raspberries, black berries…
Sesame seeds
Sesame seeds are rich in phytosterols that help reduce LDL (bad) Cholesterol levels significantly. Other foods that contain phytosterols include celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries.
Antioxidants in Cranberries help slow down LDL cholesterol oxidation, and help raise HDL (good) cholesterol levels.
Antioxidants in Pomegranate help reduces cholesterol plaque buildup and increases nitric oxide production that reduces arterial plaque.
The active component in mushrooms in eritadenine helps lower cholesterol levels. Shitake mushrooms also contains lentinan, which not only lowers cholesterol, but has anti-cancer properties and helps boost the immune system.
Prunes are a wonderful source of antioxidants and fibre, which is known to reduce LDL cholesterol.