Fruits are rich in nutrients and are natural sources of vitamins, minerals and antioxidants. Fruits are also a good source of dietary fiber, which is essential for maintaining health.
Here’s an exclusive list of fruits that help to increase good cholesterol in your body:
Apples: Apples contain pectin, which can lower cholesterol levels by binding with bile acids and removing them from the body. They also contain flavonoids – plant compounds that fight free radicals and prevent cellular damage caused by them. This helps to reduce the risk of heart disease, stroke and cancer.
Blueberries: Blueberries are low in sodium, fat-free and cholesterol-free fruits. These berries have high amounts of vitamin C and dietary fiber, which helps keep your blood vessels healthy by preventing atherosclerosis or hardening of arteries. Blueberries also contain anthocyanins, phytochemicals that have antioxidant properties that protect against cardiovascular disease
Oranges: Oranges are an excellent source of vitamin C, which protects cells from free radical damage. Vitamin C also boosts immunity and aids digestion by making certain enzymes in the stomach work better. It is known to reduce inflammation as well as prevent clotting inside blood vessels
Fruits are a great source of vitamins and minerals. They are also a good source of fiber, which is important for heart health.
There are many different types of fruits, including berries, citrus fruits, melons and tropical fruits. Some fruits are high in sugar and should be eaten in moderation by people with diabetes or those who are trying to lose weight.
How to increase HDL cholesterol naturally?
High-density lipoprotein, or HDL, is sometimes referred to as the “good” cholesterol. This is because it transports excess cholesterol from the blood back to the liver for removal from the body. Low levels of HDL are linked to heart disease and stroke.
Foods that boost HDL include:
Olive oil
Soybeans and soy products, such as tofu and soy milk
Nuts and seeds
Whole grains, such as whole wheat bread and brown rice
Fatty fish, such as salmon, mackerel and sardines
Dark chocolate (in moderation)
High-density lipoprotein cholesterol (HDL-C) is the “good” kind of cholesterol. It removes harmful cholesterol from your arteries and returns it to your liver, where it can be broken down and eliminated.
If you have high levels of HDL-C, it means that your body is able to remove excess cholesterol from your blood vessels, which helps prevent plaque buildup and protects against heart disease.
Doctors often recommend that their patients increase their HDL levels by eating more foods that contain monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).
High-density lipoprotein (HDL) cholesterol is known as the “good” cholesterol.
When you have too much bad cholesterol in your blood, it can build up and cause a build-up of plaque on your artery walls. This can lead to atherosclerosis, which increases your risk of heart disease and stroke.
HDL cholesterol helps remove excess bad cholesterol from your body. It may be the best indicator of overall heart health.
1. Berries
Berries are some of the best foods for boosting HDL levels. Blueberries, blackberries and strawberries are all packed with antioxidants, which help keep your heart healthy by fighting free radicals in the body. In addition to being rich in anthocyanins — the same antioxidant found in red wine — blueberries also contain other flavonoids that have been shown to lower blood pressure and improve blood flow. The fiber content of berries may also help reduce cholesterol levels by slowing down the absorption of fat and carbohydrates in your digestive tract. Research has shown that people who eat a high-fiber diet tend to have lower cholesterol levels than those who don’t eat fiber regularly.
2. Grapefruit
Grapefruits contain vitamin C, which has been shown to increase HDL levels by 10 percent after eight weeks of daily supplementation according to a study published in the Journal of Clinical Lipidology in 2010. Vitamin C is essential for normal immune system function as well as helping maintain healthy cell membranes and connective tissue throughout the body. It’s also believed that vitamin C may assist with weight loss because it can reduce hunger pangs and suppress appetite through its interactions with leptin (a hormone produced by fat cells) and neuropeptide Y