Low-fat dairy
The low-fat and fat-free varieties of milk and yogurt are good sources of calcium and vitamin D, which help build strong bones. They also contain magnesium, potassium and protein to keep your heart healthy. A glass of low-fat milk has about 100 calories.
Apples
This juicy fruit offers a good source of pectin — an insoluble dietary fiber that reduces cholesterol levels by trapping bile acids in the digestive tract, according to the U.S. Department of Agriculture’s National Nutrient Database. In addition, apples provide a variety of nutrients including vitamins C and K, folate (a B vitamin) and potassium. As with most fruits, apples are naturally low in calories — one medium apple contains just 95 calories.
Nuts
Nuts are packed with heart-healthy fats and anti-inflammatory omega-3 fatty acids that help lower cholesterol levels, according to a study published in the journal JAMA Internal Medicine in 2015. Plus, nuts have been found to reduce levels of homocysteine — an amino acid that damages blood vessels and increases the risk for heart disease — according to research from Tufts University published in 2014 in the journal Atherosclerosis.
The best fruits for high cholesterol are pomegranate, cranberries and grapefruit. You can also try eating apples, cherries, oranges and strawberries for a healthy diet.
Pomegranate is a good source of vitamin C and antioxidants. It also helps to lower bad cholesterol levels in the body.
Cranberries are very rich in vitamin C and other nutrients like potassium, manganese, iron and fiber. They help reduce bad cholesterol levels in the body by preventing its absorption from the digestive tract into the blood stream.
Grapefruit contains powerful antioxidants that help to lower blood pressure as well as triglyceride levels in the blood stream.
Apples contain vitamin C and fiber which help to reduce LDL or bad cholesterol levels in the body while increasing HDL or good cholesterol levels.
Cherries contain anthocyanins which are powerful antioxidants that promote heart health by preventing oxidation of LDL cholesterol particles in the bloodstream, thereby reducing their damaging effects on arteries.
Oranges contain flavonoids like hesperidin which help prevent premature aging of cells by preventing oxidative damage caused by free radicals, thus lowering lipids (cholesterol) in your body by reducing oxidation of LDL-cholesterol particles within
Cholesterol is a waxy substance that circulates in the blood. It’s a necessary part of life, but too much cholesterol can clog arteries and lead to heart attacks and strokes. High cholesterol can be a problem for people who have diabetes or heart disease, or who are at risk for these conditions.
The best way to lower your cholesterol level is to eat a healthy diet that includes lots of fruits and vegetables, along with other foods that contain soluble fiber and plant sterols.
The following fruits can help lower the cholesterol:
Avocados
Papayas
Pineapples
Plums
Prunes
Grapefruits
Fruits that will lower cholesterol
Here are some of the best fruits for high cholesterol, as well as some fruits that can help lower cholesterol.
Avocados: Avocados are known as a superfood because they’re so rich in heart-healthy fats. They also contain plenty of potassium and vitamin E. Potassium helps lower blood pressure by buffering the effect of sodium on blood pressure and regulating water balance in the body. Vitamin E is a powerful antioxidant that’s been shown to lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
Blueberries: Blueberries are one of the best sources of antioxidants, which help protect your body from free radicals that contribute to heart disease and cancer. They’re also packed with fiber, which helps regulate blood sugar levels and promote digestive health. Just 1 cup of blueberries contains only 84 calories!
Pomegranates: Pomegranates are another great source of antioxidants, as well as fiber and potassium. They also have anti-inflammatory properties that can help ease chronic pain associated with arthritis.(1) Pomegranates contain ellagic acid, which is a natural antioxidant compound found in many fruits and vegetables that may protect against certain types
The cholesterol-lowering benefits of the following fruits and vegetables can be attributed to their ability to lower serum cholesterol levels, reduce total and LDL cholesterol, and increase HDL cholesterol.
Avocados: Avocados are loaded with monounsaturated fats, which have been shown to help lower blood cholesterol. They also contain vitamin K, which helps remove calcium from the body so it doesn’t build up in the arteries.
Cherries: Cherries contain anthocyanins, which have been shown in several studies to significantly lower LDL cholesterol. Cherries are also rich in antioxidants that protect against heart disease by preventing LDL cholesterol oxidation.
Oranges: Oranges contain pectin fiber that helps lower total and LDL cholesterol levels. They also contain hesperidin, an antioxidant that reduces inflammation in arteries and veins.
Blueberries: Blueberries are one of the best sources of dietary fiber available today. They also contain phenolic flavonoids known as anthocyanins (found only in blueberries) that help prevent oxidation of LDL cholesterol and thus reduce the risk of atherosclerosis development.
Acai berries are the most well-known of the acai berry fruits. These berries are rich in antioxidants, which can help to lower cholesterol by preventing damage to your blood vessels. They also contain essential fatty acids that can help reduce inflammation and boost your immune system.
Açai berries provide fiber and anthocyanins, which are powerful antioxidants that protect cells from free radical damage. They also contain essential fatty acids that can reduce inflammation and boost your immune system.
Cherries are another fruit that is rich in antioxidants and fiber. Cherries also contain anthocyanins, which have been shown to help lower cholesterol levels by preventing oxidation of bad LDL cholesterol. The high fiber content of cherries also helps maintain regular bowel movements, which prevents constipation and its associated problems such as hemorrhoids or diverticulitis (1).
Grapefruit contains vitamin C and flavonoids like naringenin that may help lower cholesterol levels when taken with a low-fat diet (2). The fruit also has anti-inflammatory properties that may help reduce LDL cholesterol levels by inhibiting platelet aggregation (3). Grapefruit juice has been shown to decrease triglyceride levels by about 20% in people with high triglycerides.
Consuming fruits and vegetables is an essential part of a healthy diet. They are low in calories, fat, and sodium, and high in fiber, vitamins and minerals.
Fruits and vegetables are also good sources of phytonutrients – plant chemicals that have antioxidant properties that help fight disease.
But some fruits and vegetables have more health benefits than others. Here are the best fruits for high cholesterol:
Blueberries . These berries are rich in anthocyanins — a type of flavonoid that helps lower LDL (bad cholesterol). A study published in the journal Circulation found that eating blueberries daily could lower LDL cholesterol by up to 8 percent after two months.
Apples . This fruit contains pectin — a type of soluble fiber that reduces bad cholesterol levels when consumed regularly. Apples are also rich in quercetin, another flavonoid that fights inflammation and prevents blood clots from forming within the arteries.
Oranges . This citrus fruit is known to reduce bad cholesterol levels by up to 20 percent after eating 2 oranges per day for 12 weeks! Oranges are also rich in vitamin C which helps maintain healthy levels of HDL (good) cholesterol while lowering triglycerides
Fruits and vegetables are good for you, but there are some that can help lower cholesterol.
Some fruits and vegetables can help lower cholesterol, but not all of them are effective in doing so. Fruits such as pomegranate, grapefruit and oranges contain antioxidants that reduce inflammation and protect against cardiovascular disease. Vegetables like broccoli, cabbage, spinach and tomatoes also contain antioxidants that can help lower cholesterol levels.
Fruits that Lower Cholesterol
Cherries: Cherries contain anthocyanins which are beneficial for lowering blood pressure and reducing the risk of heart disease and diabetes. Cherries also contain fiber, vitamin C and potassium which help maintain healthy blood pressure levels. A study published in the Journal of Nutritional Biochemistry found that drinking cherry juice twice daily for 12 weeks reduced total cholesterol levels by 14 percent compared to the placebo group who experienced a 3 percent increase in total cholesterol levels during the same period. The researchers concluded that “consumption of Montmorency tart cherry juice twice daily for 12 weeks reduces serum lipids [cholesterol] in pre-diabetic subjects.”
Grapefruit: Grapefruit contains lycopene which is an antioxidant that helps reduce inflammation throughout your body including within your arteries where it
Fruits and vegetables are good for your health, but fruits can also help lower cholesterol.
Fruits contain fiber, which helps lower LDL (“bad”) cholesterol and triglycerides. They also contain potassium, which lowers blood pressure.
Whole fruits are best because they contain more fiber than fruit juices or dried fruits.
If you have high cholesterol, limit the amount of saturated fat in your diet by avoiding foods that are high in full-fat dairy products or red meat. Saturated fats raise LDL (“bad”) cholesterol levels.
Eating fruit is a great way to get fiber, vitamins and minerals into your diet. Many fruits also contain antioxidants that have been shown to reduce the risk of cancer and other diseases.
However, there are some fruits that can actually increase cholesterol levels.
The key with any food you eat is moderation. If you eat too much of a high-cholesterol fruit, it could raise your blood cholesterol levels. But if you eat a moderate amount of these fruits along with other healthy foods, they shouldn’t cause any problems for your heart health.
Here are some of the best fruits for high cholesterol:
The following fruits and vegetables are good sources of soluble fiber that can help lower cholesterol.
1. Avocados
2. Apples
3. Oatmeal
4. Citrus fruits (oranges, grapefruits)
5. Beans and lentils.