Pectin, a soluble fiber, is found in most vegetables and fruits, particularly in citrus fruits, such as grapefruit. Pectin absorbs water and forms a thick gel that provides the characteristic texture of jellies and jams. Its absorbent properties also make it a useful natural cholesterol-lowering agent.
Absorption
Because of its abundance of pectin, researchers often use grapefruit in their cholesterol studies. Grapefruit pectin reduces your cholesterol levels by decreasing the amount of cholesterol you absorb from food and also decreases the amount of cholesterol your liver produces, according to Dr. William P. Castelli, editor of the book "Cholesterol Cures: More Than 325 Natural Ways to Lower Cholesterol and Live Longer." Grapefruit pectin lowers total cholesterol by as much as 7.6 percent and low density lipoprotein, or LDL, the "bad" form of cholesterol, by over 10 percent. Pectin may also inhibit progression of atherosclerotic plaque formation by as much as half.
Blood Clotting
Grapefruit pectin contained the highest levels of certain forms of pectin among several citrus fruits tested in a study published in the June 2001 issue of the "Journal of Agricultural and Food Chemistry." The study evaluated levels and activity of pectin in lemon, grapefruit, tangerine and orange and found that pectin inhibits blood clot formation, one of the contributing factors to cholesterol plaque formation in arteries. Researchers recommend further testing of citrus pectins for potential health benefits.
Atherosclerosis
Grapefruit pectin reduces cholesterol and reduces atherosclerosis, according to Wright State University pharmacist Alan C. McKelvey, RPh. Aside from its ability to bind to cholesterol in your intestines and prevent it from being absorbed, grapefruit pectin has other binding abilities that reduce atherosclerotic plaque formation in your arteries, says Nan Kathryn Fuchs, Ph. D., author of the book "Modified Citrus Pectin (McP): A Super Nutraceutical." Grapefruit pectin may be more effective than the insoluble fiber cellulose at reducing arterial plaque, according to Fuchs.
Considerations
The effective dose of pectin is 15g per day, which is a challenging amount to consume using grapefruit or any one form of pectin by itself. To ensure you get sufficient quantities of pectin, eat a varied diet containing an array of fruits and vegetables. Other high-pectin food sources include carrots, spinach, beets, onions, bananas, strawberries, apples and plums. Also, bear in mind that the whole fruit contains more pectin than juice and is more satisfying to your appetite. If you take statin drugs to lower your cholesterol, do not consume grapefruit, as it contains a substance that increases absorption of those drugs.
References
- "Cholesterol Cures: More Than 325 Natural Ways to Lower Cholesterol and Live ... "; William P. Castelli; 2008
- "Modified Citrus Pectin (McP: A Super Nutraceutical"; Nan Kathryn Fuchs; 2004
- Wright State University; Popular Natural Remedies, Part XII; Alan C. McKelvey, R.Ph.
- "Journal of Agriculture and Food Chemistry"; Citrus Pectin: Characterization and Inhibitory Effect on Fibroblast Growth Factor-receptor Interaction; Y. Liu, et al; June 2001
