Fruits and Berries
Fruits, with their soluble fiber content, aid in lowering cholesterol levels by promoting the elimination of cholesterol from the body and restraining its production in the liver. Pectin, a soluble fiber found in apples, grapes, citrus fruits, and strawberries, effectively lowers cholesterol by up to 10%. Furthermore, bioactive compounds present in fruits offer antioxidant and anti-inflammatory effects, guarding against heart disease and other chronic conditions.
Particularly, berries and grapes, abundant in plant compounds, elevate “good” HDL cholesterol and diminish “bad” LDL cholesterol levels.
Avocados
Recognized for their nutrient density, avocados contain monounsaturated fats and fiber, aiding in lowering “bad” LDL cholesterol and raising “good” HDL cholesterol levels. Clinical studies emphasize the cholesterol-lowering effects of avocados. Overweight individuals with high LDL cholesterol who consumed one avocado daily witnessed more significant reductions in LDL levels than those who did not include avocados in their diet.
Additionally, substituting other fats with avocados correlates with decreased total cholesterol, LDL, and triglyceride levels. Avocados also boast a rich nutrient profile, offering vitamins E, K, and potassium, further contributing to heart health. [4]
