High levels of cholesterol, particularly bad cholesterol, increases the risk of heart diseases. One way to lower bad cholesterol levels is to eat a healthy diet. Fruits are known for their various health benefits including lowering bad cholesterol levels.

Here are some of the top fruits that can help lower your bad cholesterol.

1. Apples

Apples are rich in soluble fiber, which can help lower bad cholesterol levels. Soluble fiber binds with cholesterol and bile acids, which are then excreted from the body.

Apples also contain polyphenols, which are antioxidants that can help prevent oxidation of bad cholesterol, making it less likely to deposit in the arteries. One study even found that eating two apples a day for eight weeks led to a 16% decrease in bad cholesterol levels.

2. Blueberries

Blueberries are known for their high antioxidant content. They contain a type of antioxidant called anthocyanins, which have been shown to reduce bad cholesterol levels.

A study found that consuming blueberries daily for eight weeks led to a 27% decrease in bad cholesterol levels. Blueberries also contain soluble fiber, which adds to their cholesterol-lowering benefits.

3. Avocado

Avocado is rich in monounsaturated fats, which can help increase good cholesterol levels while decreasing bad cholesterol levels. They also contain beta-sitosterol, a plant compound that can help lower bad cholesterol levels.

Studies have shown that adding avocado to a diet can lead to significant reductions in bad cholesterol levels.

4. Oranges

Oranges are a good source of soluble fiber, which can help lower bad cholesterol levels. They also contain hesperidin, a flavonoid that can help improve blood flow and reduce inflammation, which can also help lower bad cholesterol levels.

One study found that drinking 750 ml of fresh orange juice daily for four weeks led to a 21% decrease in bad cholesterol levels.

5. Strawberries

Strawberries are another fruit that is high in soluble fiber. They also contain anthocyanins and other antioxidants that can help prevent the oxidation of bad cholesterol.

A study found that consuming freeze-dried strawberries daily for eight weeks led to an 11% decrease in bad cholesterol levels.

6. Pears

Pears are high in fiber, especially soluble fiber, which can help lower bad cholesterol levels. They also contain antioxidants, such as vitamin C and copper, that can help prevent the oxidation of bad cholesterol.

One study found that eating two pears a day for 12 weeks led to a significant decrease in bad cholesterol levels.

7. Grapes

Grapes contain a type of antioxidant called resveratrol, which has been shown to reduce bad cholesterol levels. They also contain quercetin, another antioxidant that can help prevent the oxidation of bad cholesterol.

One study found that consuming grape products daily for eight weeks led to a 7% decrease in bad cholesterol levels.

8. Kiwi

Kiwi is high in fiber, especially soluble fiber, which can help lower bad cholesterol levels. They are also a good source of antioxidants, such as vitamin C, which can help prevent the oxidation of bad cholesterol.

One study found that consuming two to three kiwis a day for 28 days led to a 15% decrease in bad cholesterol levels.

9. Bananas

Bananas are high in fiber, including soluble fiber, which can help lower bad cholesterol levels. They also contain potassium, which can help regulate blood pressure, another risk factor for heart disease.

One study found that consuming two bananas a day for eight weeks led to a 10% decrease in bad cholesterol levels.

10. Tomatoes

Tomatoes are a good source of lycopene, an antioxidant that can help prevent the oxidation of bad cholesterol. They also contain potassium, which can help regulate blood pressure.

One study found that consuming tomato products daily for eight weeks led to a 6% decrease in bad cholesterol levels.

Conclusion

Eating a diet rich in fruits can help lower bad cholesterol levels, reducing the risk of heart diseases.

Apples, blueberries, avocado, oranges, strawberries, pears, grapes, kiwi, bananas, and tomatoes are among the top fruits that can help lower your bad cholesterol. Incorporate these fruits into your diet for a healthy heart.