Are Oranges Good for High Cholesterol? (Expert Answer)

Short Answer: Oranges are good for high cholesterol. Because they have pectin and vitamin C and they can lower your LDL cholesterol and protect your blood vessels.

High cholesterol is a condition that affects your blood vessels and heart.

In high cholesterol, your body produces too much of a waxy substance called cholesterol, which can build up in your arteries and form plaques.

This can lead to various health problems, such as heart attack, stroke, angina, and peripheral artery disease.

One of the key factors in managing high cholesterol is diet.

What you consume can affect your blood cholesterol levels, which can impact your high cholesterol symptoms and overall health.

To effectively manage high cholesterol, you should consume soluble fiber rich foods like oats, beans, and apples and avoid saturated fat and trans fat rich foods like butter, cheese, and pastries.

Now, oranges are a type of citrus fruit that have a sweet and tangy flavor.

People usually eat them fresh, peeled, or sliced, or drink their juice.

Oranges are good for high cholesterol because they contain pectin and vitamin C.

Pectin is a type of soluble fiber that binds cholesterol and its precursors in the digestive system and carries them out of the body before they can be absorbed into your bloodstream.

Vitamin C is an antioxidant that protects your blood vessels from oxidative damage and inflammation caused by high cholesterol.

One medium orange can give you about 2 to 3 grams of soluble fiber (8% to 12% of your daily needs) and 70 milligrams of vitamin C (78% of your daily needs).

Pectin can lower your LDL cholesterol, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis.

It can also lower your total cholesterol and triglycerides, another type of blood fat that can increase your risk of heart disease.

Vitamin C can improve your endothelial function, the ability of your blood vessels to dilate and contract properly.

It can also prevent LDL cholesterol from becoming oxidized, a process that makes it more likely to stick to your artery walls.

Furthermore, oranges are a low-calorie and low-fat food and these are good for high cholesterol.

Because, they can help you maintain a healthy weight and avoid excess fat intake, which can worsen your cholesterol levels and increase your risk of heart disease.

You can eat one to two oranges per day safely.

More than that can cause stomach upset, diarrhea, or kidney stones due to the high amount of acid and oxalate in oranges.

Also, you shouldn’t drink orange juice if you have diabetes or metabolic syndrome to prevent spikes in your blood sugar levels.

Because, orange juice has less fiber and more sugar than whole oranges and can raise your blood glucose levels quickly.

You can buy fresh oranges in your local market or can order them online.

Always choose firm, heavy, and bright-colored oranges.

Because, they are more likely to be juicy, ripe, and flavorful.

You can store them at room temperature for up to a week or in the refrigerator for up to a month.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing high cholesterol effectively.

I always recommend my high cholesterol patients to follow a cholesterol-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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