Your body needs cholesterol for many important functions, including maintenance of cell membranes, production of hormones and many biochemical reactions. However, when the level of cholesterol in your blood is too high, your risk for cardiovascular disease, heart attack and stroke is increased. Citrus fruits contain a fiber called pectin that may help keep your cholesterol level in a healthy range. Discuss pectin with your doctor to decide if it might be helpful for you.
LDL
Cholesterol travels in your blood in a complex with protein called a lipoprotein. Low-density lipoprotein, or LDL, is considered bad cholesterol because it contributes to formation of fatty deposits in your arteries when its level is too high. These fatty deposits, called plaque, can narrow arteries and interfere with blood flow, a potentially serious problem in coronary arteries that supply the heart. Lowering blood levels of LDL and reducing plaque formation is an excellent strategy to reduce your risk of heart disease. Citrus pectin may help you achieve this goal.
Citrus Pectin
Citrus fruits such as oranges, grapefruits, lemons and limes contain a soluble fiber called pectin. Chemically, pectin is a carbohydrate composed of long chains of sugar molecules. It is especially concentrated in the rinds of oranges and lemons. Modified citrus pectin, or MCP, is a type of citrus pectin that has been modified chemically so that your gastrointestinal tract can absorb it more effectively. Both citrus pectin in its natural form and MCP may help lower your blood cholesterol and reduce plaque deposition in your arteries.
Some Research
Both laboratory studies and clinical research suggest that pectin may help lower LDL levels and suppress plaque formation. In a clinical study published in 1999 in the "American Journal of Preventive Medicine," subjects given a supplement containing a soluble fiber mixture of pectin and guar gum for up to 36 weeks experienced significant reduction in their LDL levels compared to a placebo group. In a laboratory study published in the "Journal of Nutritional Biochemistry" in the same year, animals fed pectin had reduced oxidation of LDL, a biochemical step necessary for plaque formation, compared to a control group. Although larger clinical trials with human subjects are still needed, these results are very promising.
Recommendations
You may increase your intake of citrus pectin by adding lots of fresh citrus fruits to your diet. Consider making these fruits a regular addition to meals and snacks. Alternatively, modified citrus pectin is available as a supplement from health food stores. MCP is considered safe at the recommended dose of 10 to 20 g daily, although it may produce mild gastric upset in some people. Consult your doctor or a dietitian to discuss adding MCP to your regular routine.
References
- National Cholesterol Education Program: High Blood Cholesterol: What You Need to Know
- Memorial Sloan Kettering Cancer Center: Pectin
- "American Journal of Preventive Medicine"; Long-Term Blood Cholesterol-Lowering Effects of a Dietary Fiber Supplement; R. Knopp, et al.; July 1999
- Drugs: Pectin
- "Journal of Nutritional Biochemistry"; Pectin and Psyllium Decrease Susceptibility of LDL to Oxidation...; M. Vergara-Jimenez, et al.; February 1999
- American Cancer Society: Modified Citrus Pectin
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