| Got high cholesterol? You may want to try adding | | | | researchers found that eating one grapefruit daily |
| foods that lower cholesterol to your diet before | | | | for 30 days significantly lowered cholesterol, with |
| turning to prescription medications. In this article, | | | | cholesterol levels dropping some 15 percent. The |
| we'll look at seven fruits that scientists have | | | | study found red grapefruit lowered cholesterol |
| linked to lower cholesterol levels. | | | | more effectively than white grapefruit. |
| Blueberries | | | | Oranges |
| In 2004, researchers with the U.S. Department of | | | | Besides containing significant levels of pectin, |
| Agriculture reported results of an animal study | | | | oranges are also at the top the list of fruits in the |
| showing that blueberries were more effective in | | | | amount of plant sterols. A 2000 U.S. Department |
| lowering cholesterol levels than the cholesterol | | | | of Agriculture study found that plan sterols or |
| medication, ciprofibrate. All hamsters in the study | | | | phytosterols lower cholesterol levels significantly. |
| were fed a high-cholesterol diet, and one group | | | | Another component of oranges is limonin, which a |
| received blueberry skins and another received the | | | | 2000 research project found to have |
| drug. The blueberry group had cholesterol levels | | | | cholesterol-reducing properties. The peel and inner |
| 37 percent lower than the control group while the | | | | white pulp of an orange contains herperidin, which |
| ciprofibrate group's cholesterol levels were 17 | | | | has been shown to lower cholesterol and high |
| percent lower than the control group. Authors of | | | | blood pressure in animal studies. Orange peels are |
| the study attributed the cholesterol-lowering | | | | also a source of polymethoxylated flavones |
| effect to a compound in blueberries called | | | | (PMFs), which can naturally lower cholesterol more |
| pterostilbene, which caused liver cells to activate a | | | | effectively than drugs, according to a 2004 study |
| response that leads to lower cholesterol. | | | | in the Journal of Agricultural and Food Chemistry. |
| Grapes & Wine | | | | Since eating orange peels is generally not |
| Grapes also contain cholesterol-lowering | | | | palatable, you may want to grate some orange |
| pterostilbene, as well as resveratol, a similar | | | | rind over salads or use them to add spice up tea, |
| compound that's been shown to have a role in | | | | yogurt or other foods. |
| reducing cholesterol. In 2008, researchers at | | | | Tart cherries |
| Madrid University developed a juice from the skin | | | | An animal study conducted at the University of |
| and seeds of red grapes and instructed 34 human | | | | Michigan and presented at the 2008 Experimental |
| volunteers to add the concoction to their regular | | | | Biology meeting in San Diego found that tart |
| diet over a 16-week period. After this time | | | | cherries are among the foods that lower |
| frame, volunteers experienced a 14 percent drop | | | | cholesterol. Rats that were fed tart cherry |
| in cholesterol levels and a five percent drop in | | | | powder and a high-fat diet resembling the typical |
| blood pressure readings, according to a report in | | | | American diet, had cholesterol levels 11 percent |
| the journal, Nutrition. | | | | lower than animals fed the same high-fat diet |
| Wine derived from grapes is also being included in | | | | without any cherry powder. The group that |
| this list of foods that lower cholesterol. Reports | | | | received the tart cherry powder also had lower |
| have found two ingredients in wine that improve | | | | blood sugar levels and less fat around the |
| cholesterol: resveratol to lower LDL (bad) | | | | midsection. Researchers at the University of |
| cholesterol and ethanol, which has been shown to | | | | Michigan say they plan to conduct a human trial |
| raise HDL (good) cholesterol. | | | | measuring the benefits of the fruit. Tart cherries |
| Apples | | | | are different from sweet cherries or bing |
| The old saying, "An apple a day keeps the doctor | | | | cherries, which are usually eaten raw. Dried tart |
| away," applies in the case of lowering cholesterol. | | | | cherries can be found in supermarkets and are |
| Apples contain a good amount of pectin, which | | | | delicious. |
| has been shown to lower LDL (bad) cholesterol | | | | Avocado |
| and has other benefits, including improving insulin | | | | Although this is a high-calorie food, avocado has |
| resistance and boosting the immune system. One | | | | been shown to lower cholesterol naturally in |
| apple contains about 10 percent of the | | | | numerous studies. Research conducted in Mexico |
| recommended daily fiber intake. Adequate fiber | | | | that involved 45 participants showed that after |
| has been demonstrated to lower cholesterol | | | | eating avocado daily for one week, participants' |
| naturally as the fiber helps cleanse cholesterol out | | | | total cholesterol dropped 17 percent and their HDL |
| of the digestive tract. | | | | (good) cholesterol increased 11 percent. Avocados |
| Grapefruit | | | | contain sitosterol, a nutrient that has been shown |
| Grapefruit have significant amounts of | | | | to lower cholesterol in more than a dozen human |
| cholesterol-lowering pectin. A 2006 study by Israeli | | | | studies. |