Fruits that lower cholesterol
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Citrus Fruits and Cholesterol Reduction: Bergamot
Bergamot, a Mediterranean citrus fruit, has shown the ability to lower both total and free cholesterol levels. The main compounds in bergamot, such as neohesperidin and brutieridin, help reduce cholesterol by downregulating cholesterol synthesis and absorption in the body. This effect is different from how statins work, making bergamot a promising natural option for cholesterol management, especially for those who cannot tolerate statins well .
Berries and Lipid Profile Improvement
Berries—including whole fruits, juices, and extracts—are rich in fiber and phytochemicals. Clinical studies have demonstrated that regular berry consumption can lower total cholesterol and LDL cholesterol, while also increasing HDL cholesterol. These effects are particularly notable in people with high blood lipids, type 2 diabetes, or metabolic syndrome, supporting the inclusion of berries in a heart-healthy diet .
Astringent Persimmon and Cholesterol Control
Astringent persimmon extracts have been found to inhibit cholesterol accumulation by reducing oxidative stress and regulating genes involved in cholesterol metabolism. These extracts can lower cholesterol levels and HMG-CoA reductase activity, while also increasing the expression of genes that help remove LDL cholesterol and raise HDL cholesterol .
Mulberry Fruit and HDL Cholesterol
Mulberry fruit extract has been shown to decrease total and LDL cholesterol, while increasing HDL cholesterol in animal studies. It works by influencing genes involved in cholesterol metabolism and bile acid synthesis, and by suppressing microRNA-33, which is linked to cholesterol regulation .
Miracle Fruit and Total Cholesterol
Miracle fruit (Synsepalum dulcificum) seed extract has demonstrated a significant reduction in total cholesterol in animal studies. The active compounds, such as triterpenoids, are believed to be responsible for this cholesterol-lowering effect, making miracle fruit a potential functional food for managing high cholesterol .
Red Dragon Fruit and Cholesterol Levels
Short-term consumption of red dragon fruit juice has been shown to effectively reduce blood cholesterol levels in people with excessive nutritional status. This suggests that red dragon fruit can be a useful addition to diets aimed at lowering cholesterol .
Prickly Pear Fruit and Blood Lipids
Prickly pear (Opuntia spp.) fruit is high in dietary fiber and has been associated with significant reductions in total and LDL cholesterol in both healthy and at-risk populations. The cholesterol-lowering effect is more pronounced with the fruit compared to the stem/leaf, likely due to differences in fiber composition .
Beta-Glucan-Enriched Fruit Drinks
Fruit drinks enriched with beta-glucan, a type of soluble fiber, have been shown to lower total and LDL cholesterol by reducing cholesterol absorption. This effect is achieved without negatively impacting antioxidant levels in the blood .
General Fruit and Vegetable Intake
Consuming more than four servings of fruits and vegetables per day is linked to lower total and LDL cholesterol levels, as well as a reduced risk of cardiovascular disease. This benefit is consistent across different lifestyles and dietary backgrounds .
Other Fruits: Guava, Pineapple, and Mixed Juices
Fruits like red guava, dragon fruit, and pineapple contain fiber and bioactive compounds that may help lower cholesterol. However, some studies have found that while these fruits can slightly reduce cholesterol levels, the effect may not always be statistically significant in short-term interventions .
Conclusion
A variety of fruits—including bergamot, berries, astringent persimmon, mulberry, miracle fruit, red dragon fruit, and prickly pear—have demonstrated cholesterol-lowering effects through different mechanisms. Regular consumption of these fruits, along with a diet rich in fruits and vegetables, can contribute to improved cholesterol profiles and reduced cardiovascular risk. Incorporating these fruits into daily meals offers a natural and accessible approach to cholesterol management.
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