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Fruits Vegetables And Herbs That Can Help Lower Cholesterol

According to the Centers for Disease Control and Prevention, nearly one in three Americans is plagued with high cholesterol, a major risk factor for heart disease. In addition to that, a diet high in cholesterol can also influence your risk of stroke, but might not present any signs or symptoms beforehand. To get ahead of the curve, you’ll have to add more foods that are rich in good sources of cholesterol and cut down consumption of foods that increases your level of (LDL or bad) cholesterol in the blood.


There are several foods, fruits and vegetables in particular, which are not just part of a healthy diet, they can actively help to lower your cholesterol too. As part of your healthy heart diet, try to eat some of these every day. The more you add to your diet (the more you consume these), the more they can help lower your cholesterol, especially if you cut down on saturated fat on the side.

Here’s a list of fruits, vegetables and herbs that can help lower your cholesterol:

Fruits

Pears- Pears are high in pectin (a soluble fiber) that can reduce cholesterol absorption. Have it with its skin as it is not only edible, but is also an extra source of fiber.

Grapefruit- Citrus fruits like grapefruit are great sources of pectin, which binds with cholesterol and reduces the action of bile acids allowing more cholesterol to be carried out of the body before it can be absorbed.

Grapes- It is another great source for pectin, the soluble fiber that supports healthy cholesterol levels. Also the presence of Quercetin- the main flavonol present in white grapes- makes it a go-to fruit to lower cholesterol, since the flavonol reduces free radicals and reduces LDL cholesterol oxidation thus protecting your arteries.

Apples- If you are looking for fruits that support healthy cholesterol levels look no further than apples (one of the most readily available fruits). Apples are a great source of pectin and other forms of fiber that can keep your cholesterol in check.

Vegetables

Okra- According to studies, the soluble fibers in okra helps support healthy levels of cholesterol.

Eggplant- The soluble fibers in eggplant (like okra) helps keep cholesterol levels in the healthy range.

Avocado- Avocados are nutrient-dense and a great source of fiber, making it an appropriate cholesterol lowering food. Also, the fact that it is full of monounsaturated fat (healthy fat that helps support a better balance of the “bad” LDL cholesterol and the “good” HDL cholesterol) makes it great for a heart healthy diet.

Tomato- Tomatoes are rich with lycopene (a plant compound) that can significantly lower your LDL cholesterol levels. The best thing about tomato is you can easily make it a part of your diet by drinking tomato juice, getting tomato sauce on your pasta, etc.

Herbs

If you are looking for an all-natural way to help support healthy cholesterol levels, there are a few herbs you can go for that can amplify a healthy regimen of diet and exercise. Herbs you can use to support healthy cholesterol levels and support your heart health include ginseng, Artichoke leaf extract, and hawthorn. Flaxseed is another wonder food (it is not an herb) that can help against many serious conditions, including heart disease.

To be able to support someone involved in a cardiac emergency (like a cardiac arrest), equip yourself in the lifesaving CPR procedure. To sign up for a course, contact CPR Kansas City on 913-998-7499.

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