6 Fruits that lower cholesterol and boost heart health

A generous serving of different fruits, not the tinned or sugary kind, but the fresh, seasonal, can help lower cholesterol (Image: Pexels)

Some health issues come with  no early signs, or obvious warnings. It’s only when you get a blood test done, maybe part of a regular check-up, and you discover you have high cholesterol. Suddenly, you start considering all your lifestyle choices; from exercise to diet and more.

According to the National Heart, Lung, and Blood Institute (NHLBI), one of the best ways to lower your cholesterol is by cutting down on saturated fat. Eating too much of this type of fat  can raise the bad cholesterol in your blood, also known as LDL cholesterol. Also, cholesterol is something your system naturally makes and even needs. But when the wrong kind,, or the bad LDL, builds up, it can narrow the arteries that carry blood to your heart. While medicines are adviced  in some cases, often, in most cases a few lifestyle tweaks, like a walk in the morning and eating little less fried food, may help.

Moreover, a generous serving of different fruits, not the tinned or sugary kind, but the fresh, seasonal, can help lower cholesterol.

Here are 6 fruits that have shown real potential in lowering cholesterol and helping your heart stay strong:

Apples help your arteries breathe easy: Packed with pectin, apples help to absorb cholesterol before it enters the bloodstream. Eat them with the skin. Crunchy, fibrous and familiar, they’re an easy way to begin your journey to lower cholesterol.

Citrus fruits slow cholesterol uptake: Oranges and mosambis aren’t just to prevent colds and infections. The flavonoids can reduce the amount of cholesterol your gut absorbs. It is a natural filter with a vitamin C bonus.

Also Read: What to eat in the morning: Top 5 fruits to have on empty stomach for maximum health benefits

Berries support blood vessels: They may be tiny, but berries can help support cholesterol related issues. Blueberries, strawberries, and jamuns offer antioxidants that keep your blood vessels relaxed and bad cholesterol in check.

Bananas help balance fat: Bananas are more than comfort food. Their potassium and fibre combination makes them ideal for keeping blood pressure and fat metabolism steady, especially when teamed up with a handful of nuts.

Guavas take triglycerides down: A fruit your grandmother probably ate straight from the tree, guava is high in fibre and vitamin A. It’s effective at lowering triglycerides and LDL (the bad cholesterol) without touching the good HDL.

Grapes protect against oxidation: Red and black grapes, especially those with seeds, are packed with resveratrol, a natural guard against cholesterol, turning toxic in your blood vessels. These tiny fruits are sweet, soothing, and strong.

Some small steps to start your low cholesterol journey:

• Add one fruit to each main meal
• Prefer whole fruits over juices, more fibre, less sugar
• Mix it up, rotate your fruit choices every week
• Eat fruit with a few seeds or nuts for extra heart protection