A glass of freshly squeezed orange juice in the morning may not only tickle your taste buds, but can provide you with one full serving of fruit in a 4-oz. glass. Orange juice has another benefit you may not be aware of; it may help to lower your LDL, or bad cholesterol.
Understanding LDL Cholesterol
Your low-density lipoprotein, LDL cholesterol, is often referred to as your bad cholesterol. Being the major carrier of cholesterol in your body, it contributes to the buildup of cholesterol and plaque in your artery walls, increasing your risk of heart disease. Although medications can help to lower your cholesterol levels, consuming certain foods and beverages, such as orange juice, may also help in this process.
Soluble Fiber
Bile acids -- which are made up of cholesterol -- make their home in your gastrointestinal tract. Soluble fiber attaches itself to these bile acids, transporting them from your body in the form of waste, lowering your LDL cholesterol. MayoClinic.com explains you need to consume between 5 g and 10 g of soluble fiber each day to lower your LDL cholesterol. One medium orange contains 3 g of this dietary superfood.
Sterol and Stanol Esters
Sterol and stanols are a group of natural plant cell membranes known as phytosterols. The structure of these membranes mimic the structure of cholesterol in your body. This similarity causes a battle to take place in your digestive system for fat absorption. This results in the blockage of cholesterol and the reduction of your LDL cholesterol, explains Cleveland Clinic. Although fruits, vegetables and legumes contain small amounts of phytosterols, they are not enough to lower your cholesterol. For this reason, food and beverage manufacturers fortify certain products with sterols and stanols, orange juice being one of them. Drinking approximately two 8 oz. glasses of fortified orange juice a day can lower your LDL cholesterol by more than 10 percent. This serving amount provides you with the recommended 2 g daily serving of sterols and stanols, explains MayoClinic.com.
Considerations
Drinking orange juice may help reduce your cholesterol, but only when part of a healthy diet and exercise plan. Reduce your intake of saturated fat and dietary cholesterol, and increase your intake of fruits, vegetables and whole grains. Make exercise a part of your daily routine, aiming for 30 minutes a day of walking, swimming or biking. Before increasing or decreasing your intake of any food, speak to your doctor about its possible benefits or side effects as it relates to your condition.
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