The rise in blood lipids is dangerous to your health. It can predispose to heart attacks and brain strokes. You have to work hard to lower your blood lipids. specially if you are diabetics or hypertensive. Here is the secret Diet to lower your blood lipids naturally. The best Fruit regimen according to the recent scientific research that lower blood lipids.
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How can Pectin lower your blood lipids ?
The consumption of pectin and whole fruits can lower total and LDL-cholesterol (LDL-C) which is considered bad cholesterol for the health. Pectin also improves other cardiac risk factors. The chief method is related to the increased fruit fiber bulking, especially from pectin, in the ileus region of the small intestine reducing bile acid reabsorption. The liver increased uptake of circulatory LDL-C to compensate for reduced availability of bile acids (1)
Citrus can lower your cholesterol
For citrus and apple pectin, each gram of pectin added to the diet has a mean lowering effect on serum total cholesterol by 1.7 mg/dL/g and LDL-C by 2.2 mg/dL/g (2)/
Thirty subjects aging between 18 and 70 years who have mildly elevated cholesterol levels. The intake of 6 g/day of different types of pectins for 3 to 4 weeks and1-week washout concluded that the most effective sources are citrus and apple pectin DE-70. Citrus and apple pectin successfully reduced LDL-C by 6–7% (3)
Apple Fruit intake lower blood lipid
Also; Apple products lowered total and LDL-C levels in direct relation to the apple pectin content (4) A whole apple (2.9 g pectin content) was approximately 3 times more effective in lowering LDL-C than apple juice (0.5 g pectin content).
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Is Avocados Fruit Effective Diet to Lower Blood Lipids?
For avocados: (1) Eating a daily avocado (9.2 g fiber and 3.6 g pectin content) effectively reduced total-cholesterol by 6.5 mg/dL, LDL-C by 5.3 mg/dL and non-HDL-C by 6.2 mg/dL (5)(2) In 31 middle-aged adults; breakfast meal with a half or whole avocado significantly improved post meal high blood levels of glucose and insulin hormones as well [(6)]. The consumption of a whole avocado significantly lowered levels of triglycerides and supports higher levels of High-density lipoprotein (Healthy cholesterol particles).
(3) Recent medical research in 2016 concluded that diet substitutions of avocado for other dietary fats significantly decreased total cholesterol by 19 mg/dL, LDL-C by 17 mg/dL, and TG levels by 27 mg/dL (7)
4) A recent medical research involving 220 subjects. It showed that consuming an avocado reduced total cholesterol by 3.4 mg/dL, LDL-C by 3.5 mg/dL. In addition the triglycerides level reduced by 12 mg/dL, and the HDL-C increased by 2.8 mg/dL (8)
Prunes Fruit can Lower Your Blood Lipids
For prunes, research involving 41men with high cholesterol levels. Compared to grape juice. The consumption of 12 prunes (100 g prunes containing 6 g fiber) for 8 weeks significantly lowered LDL-cholesterol significantly by 7.7 mg/dL (9) Prunes also increased excretion of the bile acid in the stool.
For berries
Consumption of different variety of whole berries and smoothies as well can decrease your blood lipids. It significantly reduced LDL-cholesterol, blood pressure, body mass index and improves blood sugar levels and blood markers of inflammation (10)