The Centers for Disease Control and Prevention states that approximately one in every six adults has high cholesterol, a condition that increases the risk for developing heart disease, the leading cause of death in the United States. Eating certain foods can help prevent and even reduce high cholesterol. Lemons, for example, are small citrus fruits that contain enormous benefits: lemons are fat free, sodium free, cholesterol free, high in vitamin C and low in calories.
Lemons and Cholesterol
The lemon is not only valued for its color, odor and flavor, but also because of its various health-promoting compounds. One category of compound, limonoids, has been shown to reduce the production of apo B, a substance associated with higher cholesterol levels. Flavonoids, phytochemicals also found in lemons, have potential antioxidant properties. According to the American Heart Association, the oxidation of low-density lipoprotein (LDL), also known as "bad" cholesterol, plays a major role in the development of fatty buildup in the arteries, which can lead to heart attacks and strokes. Pectin is another cholesterol-lowering property that can be found in lemons as well as other citrus fruits. Pectin is a substance that holds plant cells together and is commonly used as a gelling agent in preserves. According to an August 25, 1987 article in "The New York Times," pectin sequesters bile acid from the body, thereby requiring the body to consume stored cholesterol in order to make new bile acid. This results in the reduction of blood cholesterol.
Lemon Uses
Lemons can be used as a flavor enhancer of an assortment of foods, such as fish, meats, vegetables and various beverages. Using lemon as a salad dressing, marinade or salt substitute are just a few examples of how to incorporate lemon into meals.
Choosing Lemons
Choose lemons that are heavy, have a vibrant yellow color and have a firm, thin smooth skin. Lemons can be stored in the refrigerator for up to two weeks.
Other Beneficial Foods
Lemons, while valuable, are not the only foods helpful in reducing cholesterol. The Harvard Medical School lists a number of other foods that also have cholesterol-lowering properties, including beans, eggplant, okra, nuts, vegetable oils, foods fortified with sterols and stanols, soy, fatty fish and fiber supplements.
Tips
Including lemons in the diet is just one step to lowering cholesterol. For best results, also incorporate physical activity on most days of the week, quit smoking, maintain a healthy weight and eliminate or reduce alcohol intake.
