There are many factors that affect caring for your heart health. Maintaining a healthy diet, exercising, not smoking, limiting your alcohol intake, and trying to reduce your stress when you can are all beneficial for your heart.
Things like high blood pressure, diabetes, a smoking habit, and high cholesterol can all put you at higher risk for heart disease and other heart-related complications. While this may sound overwhelming, luckily there are steps you can take to reduce your risk. For example, you can work on lowering your cholesterol by talking to your doctor about changing your diet and incorporating healthier foods into your daily routine.
Learn about how fruits can help lower your cholesterol, and for more healthy eating tips, check out The #1 Best Vegetable for Heart Disease.
Oranges are not only delicious and good for your immunity, but they are also apparently good for your heart health.
“Oranges are a satisfying fruit that contains important nutrients for heart health with no added sugars,” says medical board member Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility. “Looking specifically at orange juice, observational studies have shown associations between adults consuming orange juice and significantly lower total and LDL cholesterol levels, with men having a 23% lower risk of low HDL levels compared to non-consumers on a daily basis. having a serving of 100% orange juice can be a positive thing to support healthy cholesterol levels.”
Watermelon is a refreshing way to start your summer season, and according to dieticians, it can also help lower cholesterol.
“Watermelon is a popular fruit that is a great addition to a cholesterol-lowering diet,” says Manaker. Watermelon naturally contains lycopene, a carotenoid that has been shown to scavenge free radicals, potentially preventing elevated cholesterol levels. Sipping watermelon juice can be a refreshing way to pack a host of important nutrients, including lycopene, into your day. especially if it replaces drinks with added sugars.”
You either love plums or you hate them. But if you’re a prune lover, you can help your heart health in more ways than one.
“According to recent data, just 50 grams of prunes daily (5 to 6) significantly increased HDL (good cholesterol) in postmenopausal women, as well as reduced inflammation and increased antioxidant activity,” says Manaker. “Adding prunes to smoothies, including them in savory chicken dishes, or eating them plain, are all ways to enjoy these good-for-you fruits.”
An apple a day can really keep the doctor away, or at the very least it can give you some very beneficial nutrients.
“Apples are particularly high in pectin, a soluble fiber that can bind to cholesterol in the digestive system, where it transports the cholesterol to the liver for elimination,” says Morgyn Clair, MS, RDNauthor at Fit Healthy Momma.
Berries are some of the best fruits for lowering cholesterol due to their fiber content and beneficial antioxidants.
“Berries are very high in antioxidants,” Clair says. “They help protect the ‘bad’ LDL cholesterol from oxidation in the body, thereby protecting against its harmful effects.”