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Good Fruits & Vegetables for Lowering Cholesterol

author image Jeanie Erwin
Jeanie Erwin has covered health-related topics since beginning her writing career in 1999. She is a regularly featured writer for such publications as "MDNEWS," "Doctor of Dentistry" and "The Phoenix." Her clients have included private individuals, companies, publications and nonprofits.
Good Fruits & Vegetables for Lowering Cholesterol
Eating enough fruits and vegetables can help reduce cholesterol. Photo Credit veggie stand image by Mat Hayward from <a href='http://www.fotolia.com'>Fotolia.com</a>

Cholesterol is a waxy substance produced by the liver that is in many foods such as eggs, meats and dairy products. According to the American Heart Association, high LDL cholesterol is a serious health risk and a major risk factor for developing heart disease. But simple dietary changes can help you reduce cholesterol levels. Fruits and vegetables contain phytosterols, cholesterol-like substances known to reduce serum cholesterol, according to the DietaryFiberFood website.

Soluble Fiber

Good Fruits & Vegetables for Lowering Cholesterol
Carrots are a great source of soluble fiber. Photo Credit Carrots image by tarheel1776 from <a href='http://www.fotolia.com'>Fotolia.com</a>

Choosing fruits and vegetables rich in soluble fiber is helpful in lowering LDL levels. The soluble fiber found in fruits and vegetables hinders the absorption of cholesterol into the system. The best sources of soluble fiber in vegetables include peas, squash, carrots, corn, cabbage, Brussels sprouts and sweet potatoes. The best fruits from this list include apples, pears, citrus fruits, berries, apricots, figs and prunes.


Good Fruits & Vegetables for Lowering Cholesterol
Avocados are one of the best sources of niacin. Photo Credit avocado in avocado püree image by Lucky Dragon from <a href='http://www.fotolia.com'>Fotolia.com</a>

Eating fresh produce high in niacin, also known as vitamin B3, helps decrease production of and increase the elimination of cholesterol, according to the World's Healthiest Foods website. The best sources of niacin include avocados and vegetables such as asparagus, peas, potatoes, mushrooms, corn, artichokes and lima beans. Sweet potato, kale, broccoli, carrots and green pepper also contain significant quantities of niacin.

Vitamin C

Good Fruits & Vegetables for Lowering Cholesterol
Red peppers are high in vitamin C. Photo Credit yellow and red peppers image by davidephoto from <a href='http://www.fotolia.com'>Fotolia.com</a>

Eating fruits and vegetables rich in vitamin C helps prevent the oxidation of cholesterol. In addition to citrus fruits such as oranges and grapefruit, there are other fruits and vegetables that are rich in vitamin C, including guava, kiwi, blackberries, red peppers, kale, Brussels sprouts and broccoli. Other produce containing vitamin C includes mangoes, passionfruit, pineapple, strawberries, amaranth leaves, bok choy, Swiss chard and butternut squash.

Vitamin E

Good Fruits & Vegetables for Lowering Cholesterol
Blueberries are a part of a heart healthy diet. Photo Credit garden black berries image by Maria Brzostowska from <a href='http://www.fotolia.com'>Fotolia.com</a>

Vitamin E helps prevent the growth of blood vessel plaques and the oxidation of cholesterol, one of the factors in promoting blockage of the arteries, according to the World's Healthiest Foods website. Many foods contain vitamin E, but some of the best sources include spinach, chard, squash, parsnip, potatoes and spirulina. Fruits that contain vitamin E include blackberries, blueberries, boysenberries, cranberries, guava, kiwi, mango, nectarines, papaya and peaches.

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