Are there bad fruits for cholesterol?

Some high cholesterol levels can increase the risk of cardiovascular diseases. Diet plays an important role in controlling cholesterol levels. Surely you have heard many times that foods of animal origin such as red or processed meat or whole dairy products increase cholesterol. But and the fruits? Are there bad fruits for cholesterol?

What is cholesterol?

First of all, we must talk about what is cholesterol. It is a substance similar to fat that our liver produces and that we also get from eating animal products such as red meat or dairy products.

It plays an important role in the production of hormones, vitamin D and bile needed to digest fats. It is also an essential component of our cells.

Cholesterol does not mix well with fluids such as blood and is carried by particles called lipoproteins. There are two types: the low density lipoproteins (LDL) and those of high density (HDL). LDL is known as “bad” cholesterol because they are associated with the accumulation of plaque in the arteries; while HDL are called “good” cholesterol because they help remove excess cholesterol from the body.

When we consume too much cholesterol, our body compensates by reducing the amount it produces naturally. Conversely, when dietary cholesterol intake is low, cholesterol production increases to ensure there is always enough.

However, when cholesterol levels are not within the limits considered normal (LDL less than 100 mg/dl, HDL 50 mg/dl or higher, and total between 125 and 200 mg/dl), the cells are not able to absorb the cholesterol that circulates in the blood and the excess is deposited in the wall of the arteries and causes its progressive narrowing, which can end up causing atherosclerosis and cardiovascular problems such as a heart attack or a stroke.

Although for years it was believed that foods high in cholesterol, like eggs, were very harmful, the latest research indicates that dietary cholesterol does not significantly affect cholesterol levels. The foods that increase cholesterol the most are those rich in saturated and trans fats.

Are there bad fruits for cholesterol?

Fruit is beneficial for heart health Due to its high content of fiber and healthy nutrients and there are many that can help lower cholesterol levels: for example, apples, grapes, strawberries or citrus are rich in pectina type of soluble fiber that lowers LDL (bad) cholesterol.

In fact, no fruit is specifically bad for cholesterolalthough it may be convenient to moderate the consumption of some preparations when cholesterol levels are high.

Fruit juice

The commercial fruit juices often have added sugars and do not contain the same fiber than whole fruits.

Drinking too many juices of this type can favor some higher blood sugar levels and contribute to weight gainwhich can indirectly affect cholesterol levels.

It must be taken into account that obesity and overweight are associated with high levels of cholesterol and triglycerides (a type of fat present in the blood). High triglyceride levels are often accompanied by lower levels of “good” cholesterol.

In addition, the consumption of juices with added sugars can cause blood sugar spikeswhich can trigger insulin production and affect cholesterol metabolism.

fruit in syrup

The fruit in syrup it also contains added sugar, which increases the caloric and sugar content of the fruit. If consumed in excess can contribute to weight gainto high blood sugar levels and indirectly affect triglyceride and cholesterol levels.

It is advisable to moderate consumption or eliminate it from the diet if you have to control cholesterol levels and opt for canned fruit in its own juice or, even better, by fresh fruit.