4 amazing fruits that lower cholesterol: They also strengthen the heart


Thanks to the soluble fiber, antioxidants, and vitamins they contain, fruits not only support the immune system but also cardiovascular health. Soluble fiber, in particular, binds to cholesterol in the digestive system, facilitating its elimination from the body. Here are four fruits that help lower cholesterol levels: 1. CITRUS FRUIT Citrus fruits like oranges, grapefruits, and lemons are notable for their richness in vitamin C and a type of soluble fiber called pectin. Pectin helps lower LDL (bad) cholesterol levels, while the flavonoids they contain increase vascular flexibility and reduce inflammation.

How to consume it: Start your day with freshly squeezed orange or grapefruit juice. Add lemon slices to your water. Garnish salads and fish dishes with orange or grapefruit slices. Note: Grapefruit may interact with some medications. It's recommended to consult your doctor before consuming.

The saying "an apple a day keeps the doctor away" has scientific basis for heart health. Apples, with their soluble and insoluble fiber content, lower LDL cholesterol. Additionally, antioxidants called polyphenols protect blood vessels and reduce inflammation.

How to eat it: Add sliced apples to oatmeal. Combine apple slices with nut butter for a healthy snack. Add chopped apples to salads and coleslaws.

Avocados are one of the rarest sources of healthy fats among fruits. Thanks to their monounsaturated fatty acids, they increase HDL (good) cholesterol and reduce LDL cholesterol. Research shows that daily avocado consumption has positive effects, especially in overweight individuals. How to consume them: As a snack spread on whole-grain bread. Sliced in sandwiches and salads. Mixed into smoothies as a thickener. They can even be added to homemade bread dough.

Bananas contain soluble fiber and plant sterols, which reduce cholesterol absorption. They also support the digestive system, indirectly contributing to heart health. How should they be consumed? With breakfast cereal or yogurt. As a natural sweetener in smoothies. In whole-wheat banana bread. Expert Tip: To Get the Most Out of Fruit...
To fully benefit from fiber, consume fruits with their skins whenever possible. Fresh fruit is more beneficial than fruit juice. Choose a different fruit combination each week. Consuming fruit along with protein and healthy fats helps maintain energy balance. Some fruits, when consumed as part of a healthy diet, can help balance cholesterol levels. Experts say that these natural options, combined with a balanced diet and regular exercise, can significantly benefit heart health in the long term. This article is written for general informational purposes only and should not be construed as medical advice. ntv.com.tr is not responsible for any self-diagnosis made by readers based on the content of this article. If you have any concerns about your health, consult your doctor.
ntv