Additionally, blueberries are considered a cholesterol-friendly food—they are high in LDL-lowering fiber and phytosterols, while also being low in saturated fat. There are many ways to include this delicious fruit in your cholesterol-lowering diet, including: blending blueberries into your favorite smoothie.
A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese ( 16 ). Another study determined that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly reduced the oxidation of “bad” LDL cholesterol ( 17 ).
The antioxidants could help prevent plaque in arteries because they cut down on the harmful arterial lesions that give stiff, fatty plaques a place to form. In a recent study of animals that were at high risk of artery lesions, eating a blueberry-supplemented diet appeared to have a very protective effect.
May help lower cholesterol levels
Berries are a heart-healthy food. Black raspberries and strawberries have been shown to help lower cholesterol in people who are obese or have metabolic syndrome ( 29 , 30 , 31 , 32 , 33 , 34 ).
Eating Blueberries May Reduce Your Risk of Heart Disease, Study Suggests. The findings support past research that shows the antioxidant-packed berries lower cholesterol and improve how the arteries function.
Apples, grapes, strawberries, citrus fruits.
These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
Pears and apples have a lot of pectin, which is a type of fiber that can lower cholesterol. So do citrus fruits like oranges and lemons. Berries are also high in fiber.
Effect on Lipids
In these studies, it was noted that total cholesterol levels were lowered by at least 8 percent and LDL cholesterol was lowered by up to 15 percent after eight weeks.
Oatmeal, oat bran and high-fiber foods
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
Blueberries and strawberries contain flavonoids, which help dilate arteries, reduce plaque buildup and increase blood flow.
According to a few studies, a bowl of blueberries can help in boosting immunity and can reduce the risk of diabetes, obesity and heart diseases. Moreover, consuming a small portion of berries daily can help in strengthening the metabolism and prevent any kind of metabolic syndrome and deficiency.
There's no downside to eating blueberries every day because they're so healthy. But, Zumpano says you'll get the most benefits from fresh, uncooked organic berries. While delicious, blueberry pancakes or muffins aren't quite as healthy. “Antioxidants can be harmed by heat,” Zumpano explains.
There is no specific time for eating blueberries. So, if you have a healthy snack recipe in mind, you can consume blueberries anytime. Adding blueberries to your smoothie is probably the healthiest way to enjoy blueberries.
There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
“The simple and attainable message is to consume one cup of blueberries daily to improve cardiovascular health.
A brisk 30-minute walk three times per week is enough to raise your “good” cholesterol (HDL) and lower your “bad” cholesterol (LDL) a few points. This amount of exercise, even without weight loss, is shown to improve your cholesterol levels.
There is no set period in which cholesterol is guaranteed to drop. Cholesterol-lowering drugs usually produce a change in LDL within 6 to 8 weeks. It is possible for lifestyle changes to change cholesterol levels within weeks. However, it may take longer, usually about 3 months — sometimes more.
Full-fat yogurt
Research associates increased intake of full-fat fermented dairy products with reduced LDL (bad) cholesterol and blood pressure, as well as a lower risk of stroke, heart disease, and diabetes ( 23 ).
Fruit is an excellent addition to a heart-healthy diet for several reasons. Many types of fruit are rich in soluble fiber, which helps lower cholesterol levels ( 20 ). It does this by encouraging your body to get rid of cholesterol and stopping your liver from producing this compound.