High cholesterol is a medical condition that typically comes without any warning signs or symptoms. If undiagnosed or left untreated, it can lead to serious complications such as heart attack, heart disease or stroke. According to the American Heart Association, maintaining a healthy weight and exercising regularly are effective ways to naturally prevent or lower high cholesterol. Modern research also shows that a compound in orange peels also can help to lower cholesterol.
Background
There are two types of cholesterol. HDL cholesterol is considered "good" cholesterol. The second type, LDL, is considered "bad" cholesterol. A high level of HDL cholesterol is beneficial because it can counteract a high level of LDL cholesterol. Exercise is an effective way to raise HDL cholesterol. Avoiding or limiting your intake of high cholesterol foods is an effective way to lower LDL cholesterol.
Evidence
According to a study conducted jointly by the U.S. Department of Agriculture and a Canadian nutraceutical company, a compound found in orange rinds and other citrus fruits may be more effective at lowering LDL cholesterol than some prescription drugs without the risk of side effects. The compound is called polymethoxylated flavones, or PMFs. Oranges may be more effective at lowering cholesterol than other citrus fruit because they contain PMFs and another flavanoid, hesperidin, which also helps to lower cholesterol.
Preparation
Orange peels have a bitter taste, so you may not be able to tolerate eating them alone. You can try coating them with sugar or honey to sweeten them. Another simple option is to work them into everyday foods or beverages. You can grate the peels and add them to salad dressings, herbal teas, coffee, stir fry recipes and many Asian dishes. Many orange desserts also call for orange peel, but since they may also call for butter and other unhealthy ingredients, consume these sparingly.
Other Foods
In addition to orange peels, other foods can help to lower cholesterol. According to the Mayo Clinic, some of these foods include fiber-rich foods such as oatmeal and whole grain products, fatty fish, nuts, olive oil and plant sterols. Plant sterols are found naturally in fruits and vegetables. They are also used to fortify margarine, juices and health drinks.
