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Fruits that Lower Cholesterol

Article Highlights
  • Fruits and vegetables can support healthy cholesterol levels and support your heart health.
  • American Heart Association recommends eating over 8 servings of fruits and vegetables everyday
  • Fruits are high in fiber which helps lower cholesterol absorption
MR_Fruits that support healthy cholesterol levels

When it comes to supporting healthy cholesterol levels, the first place you need to start with is your diet. A diet full of healthy fruits and vegetables can improve your cholesterol and support your heart health.  The American Heart Association recommends eating over 8 servings of fruits and vegetables every day.[1] Read MegaRed’s list of our favorite fruits that support healthy cholesterol levels. 


A crisp, sweet pear can be a delicious treat, but it’s also high in pectin, a soluble fiber which   can reduce cholesterol absorption. Pectin binds with cholesterol and reduces the action of bile acids allowing more cholesterol to be carried out of the body before it can be absorbed. Don’t bother peeling your pears – the skin on pears is perfectly edible and is an extra source of fiber. 


Blueberries are one of the most potent sources of antioxidants in the grocery store.[2] Antioxidants support a healthy cholesterol level by reducing free radicals that can damage arterial walls. Not only that, these berries are full of fiber and polyphenols which can help lower cholesterol absorption and favorably impact cholesterol metabolism. Mix blueberries, and any other berry for that matter, into your smoothies or put them on top of your bowl of cereal.


Citrus fruits are great sources of pectin and help support healthy cholesterol levels. If you’re looking to add more citrus to your diet, a particularly good addition is grapefruit. This fruit is rich in glutathione, an antioxidant which neutralizes free radicals that can damage cell walls and contribute to the development of heart disease.[3] Enjoy a grapefruit with your breakfast for a heart-healthy start to your day.


Yet another great source for pectin, that soluble fiber that supports healthy cholesterol levels. Grapes are a summer fruit, but you can find them year-round in most grocery stores. Quercetin is   the main flavonol present in white grapes. Quercetin reduces free radicals and reduces LDL cholesterol oxidation thus protecting your arteries.[4] Try snacking on them fresh or mix them up in yogurt with some granola. You can even freeze them as a replacement for popsicles and ice cream.


Few fruits are as readily available as apples, which is great for people looking for fruits that support healthy cholesterol levels. Apples are a great source of pectin and other forms of fiber, which support healthy cholesterol levels. Replace your mid-afternoon snack with an apple to kickstart your metabolism, or replace oil in baking with applesauce as a healthy substitute.

Mix up your diet with a variety of fruits that support healthy cholesterol levels, and use MegaRed to help support a healthy heart.

[1] http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/About-Fruits-and-Vegetables_UCM_302057_Article.jsp

[2] http://www.besthealthmag.ca/best-you/cholesterol/9-fruits-and-vegetables-that-help-prevent-cholesterol?slide=2#GiZzmGa2MGmM7Gvc.97

[3] http://www.besthealthmag.ca/best-you/cholesterol/9-fruits-and-vegetables-that-help-prevent-cholesterol?slide=3#qhoqCFkXzTAGGJpK.97

[4] http://www.besthealthmag.ca/best-you/cholesterol/9-fruits-and-vegetables-that-help-prevent-cholesterol?slide=5#Mu2HY1zPm13EoiVA.97



**SIMOPOULIS 2011/P204/A, B (SIMOPOULIS AP MOL. NEUROBIOL. 2011/44:203-215)

† Supportive, but not conclusive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease. ♦The MegaRed 3X formulation uses a self microemulsifying drug delivery system (SMEDDS) technology to support high absorption. Studies show that applying the SMEDDS technology to highly concentrated fish oils dramatically improve the absorption of both EPA and DHA



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