If you are overweight and need to lower your cholesterol, one of the first things you can do to bring down the numbers is to lose weight. Losing just 5 to 10 lbs. can lower the LDL or bad cholesterol. Along with maintaining a healthy weight, choosing the right foods will help lower cholesterol. Foods such as those low in fat, healthy fish, whole grains and fresh fruits and vegetables should be on the menu. Some fruits pack a healthier punch than others.
Whole fruits, as opposed to fruit juice, is the better fruit choice when choosing fruits to best help lower your cholesterol. Whole fruits have more fiber and pulp. Excretion of bile acids removes cholesterol from the body, and the fruit’s water-soluble fiber helps to bind acids, which may increase the amount of cholesterol excreted each day.
According to a report posted on the Colorado State University Extension website, fruits high in pectin may have a similar effect in helping to excrete cholesterol. High-pectin fruits include grapes, plums, apples, cranberries, quinces, red currants, crabapples, strawberries and gooseberries. Citrus fruits also have a high concentration of pectin.
Eggplants are often thought of as a vegetable, though they are actually a fiber-rich fruit. Eggplant is an excellent fruit to add to the diet when lowering cholesterol is a goal. When preparing the eggplant, choose a healthy recipe instead of one that may involve deep frying, rich sauces or fatty cheeses, which will counter any positive health benefits.
Nuts are usually lumped in with fruits when defining the food groups. According to studies reported by the Harvard Health Publications, eating 2 oz. of unsalted almonds, peanuts or walnuts each day has shown to lower LDL around 5 percent.
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