Fruits are a rich source of fiber and antioxidants, which play an important role in reducing cholesterol and blood fat levels and preventing plaque buildup in the arteries.
Adding fruits to your diet not only helps control cholesterol levels but also provides long-term health benefits.
For people with high blood fat, increasing fruit consumption not only helps improve the condition but also helps prevent dangerous complications such as cardiovascular disease, high blood pressure and obesity.
Below are some fruits that should be added to the daily menu to effectively support the reduction of blood fat.
pear and apple
Pears and apples are two popular fruits that are easy to enjoy. Both are naturally fat-free, cholesterol-free, sodium-free, and low in calories. They are also excellent sources of fiber, which helps protect heart health by lowering blood pressure and LDL, or bad, cholesterol.
A medium pear contains about 6 grams of fiber, while a medium apple provides about 4 grams. When fiber enters the small intestine, it binds to cholesterol particles, preventing them from being absorbed into the bloodstream and spreading to other parts of the body.
Pears and apples are also rich in pectin, a soluble fiber that can improve, prevent, or help treat digestive and metabolic problems. Inside the body, when mixed with water in the intestines, pectin forms a gel-like substance that makes the excretion process easier.
In particular, pears are one of the fruits with the highest lignin content. This is an insoluble fiber that effectively aids in removing cholesterol from the body.
Avocado
Avocados are considered a rich source of nutrients, especially monounsaturated fatty acids, which have many health benefits. Both types of fat, monounsaturated fat and polyunsaturated fat, have the ability to significantly assist in reducing blood cholesterol levels. This characteristic makes avocados a particularly beneficial food for heart health.
According to recommendations from the American Heart Association, eating one avocado a day can contribute to a significant reduction in low-density lipoprotein (LDL), commonly known as bad cholesterol - a risk factor for cardiovascular problems.
Several studies have also shown that adding an avocado to a healthy, balanced diet each day can be effective in improving LDL cholesterol levels in people with weight problems, such as those who are overweight or obese. This not only helps to better manage heart health, but also improves the quality of life of people at high risk for cholesterol-related diseases.
Citrus
Citrus fruits are a great source of fiber, with one cup of orange juice containing up to 4 grams of fiber. Fiber has many health benefits, such as improving digestion and aiding weight loss. Oranges are especially high in soluble fiber, a type of fiber that helps lower cholesterol levels.
What makes citrus fruits unique compared to other fruits and vegetables is their balanced content of soluble and insoluble fiber, which is superior to many other food groups.
If you are still wondering what fruits to eat to help reduce blood fat, fruits such as lemons, oranges, grapefruits, and tangerines are definitely the choice not to be missed. These fruits contain a lot of hesperidin, a compound that is effective in reducing blood pressure.
Furthermore, pectin fiber combined with limonoids in these fruits can prevent the formation of atherosclerotic plaques, reduce bad cholesterol and support blood lipid lowering.
Regular inclusion of citrus fruits in the diet is recommended to help maintain cholesterol and blood fat balance.
Berries
Berries are known as a food group that is just as powerful as any fiber-rich fruit in helping to lower cholesterol, protect heart health, and prevent the risk of other chronic diseases.
Among them, fruits such as strawberries, blueberries, raspberries and other berries are rich in special bioactive compounds that can fight oxidation and inflammation, which are the main causes of many serious health problems.
Adding berries to your daily diet not only provides a large amount of nutrients but also contributes significantly to improving blood cholesterol levels. These fruits play a prominent role in increasing good HDL cholesterol levels, while helping to reduce bad LDL cholesterol levels - a dangerous factor leading to heart and circulatory diseases.
Papaya
Papaya is a fruit rich in nutritional value, especially containing papain - a digestive enzyme that helps break down protein and fat, thereby helping to reduce excess fat accumulation in the liver and blood.
In addition, papaya provides high levels of vitamins A and C, which not only help strengthen resistance, but also contribute to promoting more effective digestive system function and preventing constipation.
To help control blood fat levels, you can use 150-200g of ripe papaya every day, providing a natural and healthy source of nutrition for the body.
Banana
Along with papaya, bananas are also a great choice with many outstanding benefits. An average banana adds about 3.1g of fiber and a rich amount of potassium, which plays an important role in balancing the body's electrolytes. Potassium also helps reduce edema, one of the common side effects in people using statin drugs to treat high blood lipids.
In addition, bananas are also an ideal natural source of energy when consumed in moderation, not only maintaining health but also effectively supporting the process of controlling blood fat.
Tomato
Tomatoes are a familiar food, often used in cooking and preparing daily dishes. However, few people realize that this is also an extremely beneficial fruit for people with high blood fat.
With abundant mineral content, tomatoes have the ability to help reduce blood cholesterol, while helping prevent diseases related to blood pressure and cardiovascular disease.
Note when using fruit for people with high blood fat
The above fruits that help reduce blood fat are only really effective when you use them correctly. For people with high blood fat, you need to pay attention to the following points:
- The recommended amount of fruit per day is about 500g, divided into several meals during the day. Combine a variety of fruits to ensure adequate supply of vitamins, minerals and antioxidants for the body.
- It is best to eat whole fruit instead of juicing it, because juicing removes most of the fiber - an important factor in supporting blood fat reduction.
- You should limit the consumption of fruits with high sugar content such as durian, jackfruit, ripe mango, longan or lychee because they can increase blood sugar and are not beneficial for high blood fat.
- Stay away from dried, canned fruits or products with added sugar because they contain significant amounts of calories and simple sugars, which can easily lead to increased blood fat and weight.
- To effectively control blood fat, combine eating the right amount of fruit in the right way with a diet rich in green vegetables, whole grains, limiting saturated fat, and maintaining regular physical activity./.
Source: https://www.vietnamplus.vn/nhung-loai-trai-cay-nguoi-benh-mo-mau-nen-an-hang-ngay-post1035795.vnp
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