Apples, one of the best fruits to reduce cholesterol

La pectina es un tipo de fibra soluble en las manzanas que tiene un efecto reductor del colesterol.


Pectin is a type of soluble fiber in apples that has a cholesterol-lowering effect.

Photo: Vanessa Loring/Pexels

The daily consumption of fruits helps prevent diseases and promote heart health. Apples are one of the best fruits that can help in lowering high cholesterol levels.

High cholesterol increases the risk of cardiovascular diseases, such as heart disease and stroke.

Apples are rich in fiber and phytochemicals to which various health benefits are attributed. The Harvard School of Public Health explains that Apples have quercetin, a flavonoid, a type of natural plant chemical that has antioxidant and anti-inflammatory effects.

Pectin is a type of soluble fiber in apples that has an LDL-lowering effect, considered “bad” cholesterol. This fiber also promotes regularity, prevents constipation, and feeds beneficial gut bacteria.

Fresh, whole apples offer the most nutrients. The skin of apples has much of the fiber and most of the flavonoids. Haravard shares that a review of five clinical trials found decreased triglycerides and LDL cholesterol with the intake of fresh whole applesalthough not with apple juice.

Another of the fruits whose consumption has shown a lowering effect on cholesterol levels are grapes. Grapes are rich in fiber and antioxidants with anti-inflammatory effects. Inflammation is a contributing factor to heart disease.

In a recent study published in the scientific journal Nutrients, a group of researchers from the University of California (UCLA) found that daily consumption of grapes can lower cholesterol levels and significantly increase the diversity of bacteria in the gut.

The volunteers consumed the equivalent of 1.5 cups of grapes (two servings) daily for four weeks. The results showed a reduction in total cholesterol of 6.1%; LDL cholesterol decreased 5.9%, HDL cholesterol 7.6%; and total bile acids were reduced by 40.9%.

Due to its polyphenol content, eating certain fruits, such as apples and berries, can promote healthy blood vessels; it can also lower blood sugar levels and blood pressure.

Fruits, along with vegetables, legumes, whole grains, and nuts, are also a source of fiber. Soluble fiber can reduce the absorption of cholesterol into the bloodstream.

It may interest you:
–How to lower cholesterol in a few weeks
–7 Best Snacks That Help Lower Your Cholesterol
–Eating an apple a day can reduce your risk of diabetes

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