Does fruit affect blood cholesterol levels?

Food can have a significant impact on blood cholesterol levels. Are fruits able to change it? How much of them in the daily diet is healthy?

Fruits as an important part of the diet

Many people do not provide themselves with enough potassium and folate with their diets, a It is the fruits that are rich in these substances. may be influenced by the soluble fiber they contain, which facilitates getting rid of this lipid from the body and has the effect of reducing its production in the ^liver1. One study found that pectin – a type of soluble fiber – was able to reduce blood cholesterol levels by up to ^10%2. Fiber also affects the feeling of satiety, facilitates bowel movements and regulates metabolism, thus helping to achieve and maintain a healthy body weight, which is also important for proper cholesterol levels. A large amount of fiber is contained in apples, strawberries, grapes and citrus fruits and bananas.

The health-promoting properties of fruits are often associated with the powerful antioxidant and anti-inflammatory effects of the bioactive compounds they contain. Berries (including blackberries, blueberries, cranberries, raspberries and strawberries) are particularly rich in phytochemicals – compounds produced by plants for protection against external factors, among other things. to combat pathogens. These include anthocyanins, phenolic acids, stilbenes, tannins and carotenoids. The substances that nature has equipped plants with also work well in preventing health problems in humans. For this reason, ingredients for dietary supplements are increasingly being extracted from berries and other fruits. Berimal – designed for people who want to take care of normal blood cholesterol levels – contains polyphenols from bergamot oranges.

How much fruit is healthy?

Fruits provide a lot of sugars, although their content varies widely and depends mainly on the type and variety of the plant, as well as its degree of ripeness. Among the sweetest are bananas, grapes and cherries. The World Health Organization (WHO) recommends eating at least 400 grams of fruits and vegetables in a minimum of 2 servings a day. It’s difficult to eat more than that, as fruits rich in water and fiber are very filling. Nevertheless, be sure to consume them only as part of a well-balanced diet, which should be varied. You can also practice mindful eating techniques to make sure you don’t overdo the size of your meals.

Eating an adequate amount of fruits as part of a balanced diet promotes health. Since different types contain different amounts of nutrients, it is important to reach for a variety of fruits to maximize health benefits.

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^1Effectsof soluble dietary fiber on low-density lipoprotein cholesterol and coronary heart disease risk: https://pubmed.ncbi.nlm.nih.gov/18937894/
2Cholesterol-loweringproperties of different pectin types in mildly hyper-cholesterolemic men and women: https://pubmed.ncbi.nlm.nih.gov/22190137/