Which fruits help lower blood cholesterol?

A person is considered to have high cholesterol levels when the reading exceeds 200 mg/dL. In fact, many people have abnormally high cholesterol levels without knowing it, according to the health website Healthline (USA).

Citrus fruits are rich in soluble fiber pectin, which helps control blood cholesterol levels.

Regular exercise, stress reduction, and limiting alcohol consumption are important measures to help maintain healthy blood cholesterol levels. In addition, maintaining a healthy diet is also crucial.

A healthy diet prioritizes foods rich in fiber and minimizes foods high in saturated fat, salt, and sugar. While fruits contain sugar, they are a natural food source with less sugar than candies, cakes, and many other types of sweets.

In fact, some fruits can actually help lower and control blood cholesterol levels, especially those high in pectin.

Pectin is a type of soluble fiber found in all plants. It is converted from protopectin as fruits ripen and is water-soluble. This fiber is abundant in lemons, apples, oranges, grapefruits, and tangerines.

Experts recommend that people eat fruits rich in pectin such as apples ( pictured ), citrus fruits, and strawberries.

The soluble fiber pectin offers numerous health benefits, from enhancing glucose metabolism and promoting digestion to preventing various health problems such as cancer, obesity, and inflammatory bowel disease.

Regarding blood cholesterol levels, pectin has been shown to help improve lipid metabolism and lower cholesterol. This benefit is due to pectin's ability to enhance fibrin production in the body. Fibrin plays a crucial role in the blood clotting process.

In one study, scientists asked 20 people to eat 15 grams of pectin-rich biscuits daily for 21 consecutive days. After this period, their total blood cholesterol levels decreased by an average of 5%.

To control blood cholesterol levels, experts recommend eating fruits rich in pectin such as apples, citrus fruits, and strawberries. For a more varied diet, you can also include other healthy foods that help control cholesterol, such as whole grains, nuts, fatty fish, eggplant, and beans, according to Healthline .

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