Table of contents:
- 1. Grape juice
- 2. Orange juice with eggplant
- 3. Guava juice
- 4. Watermelon Juice
- 5. Pomegranate juice
- 6. Apple juice
- 7. Tomato juice
- 8. Pineapple juice
- Other cholesterol lowering tips
Natural fruit juices, such as orange, grape and pomegranate, are rich in antioxidants and fiber, being good options to help lower the levels of “bad” cholesterol, LDL, in the blood, reducing the risk of diseases cardiovascular diseases, such as heart attack, atherosclerosis and stroke.
To help lower blood cholesterol levels, you can drink 1 glass of 200 ml of one of these juices a day, along with one of the meals, such as breakfast, lunch or dinner and it is important to prepare drink only with fresh fruit and the skin.
In addition, to help lower “bad” cholesterol, it is also recommended to practice physical activities regularly and maintain a balanced diet, avoiding alcoholic beverages and foods rich in fat and sugar. See how to go on a cholesterol-lowering diet.
Some juices that can help lower blood cholesterol are:
1. Grape juice
Grape juice contains resveratrol, which is a bioactive compound with antioxidant properties, preventing the oxidation of fat cells and decreasing blood cholesterol levels.
The resveratrol present in grapes also has an anti-inflammatory action, helping to fight excess free radicals and prevent the formation of fatty plaques in the arteries.
Preparation: Blend 1 cup of red grapes with skin in a blender with 1/2 cup of water. Transfer to a glass and drink immediately, without straining and without adding sugar.
2. Orange juice with eggplant
Orange juice with eggplant is a great option for lowering cholesterol, as this juice is rich in fiber, a nutrient that reduces the absorption of fat from food in the intestine, reducing the levels of “bad” cholesterol in the intestine. blood.
In addition, antioxidants such as vitamin C, vitamin A and flavonoids present in oranges and eggplants also fight excess free radicals, helping to lower cholesterol.
Preparation: Place 1/2 small eggplant with skin + 150 ml of natural orange juice, with the pomace, in the blender, if possible. Beat for 2 minutes and drink immediately, without straining and without added sugar.
3. Guava juice
Guava is a fruit rich in pectin, a type of fiber that helps reduce the absorption of fat in the intestine, controlling blood cholesterol levels.
In addition, red guava juice is rich in lycopene, a nutrient with antioxidant action that prevents the oxidation of fat cells, helping to control blood cholesterol levels.
Preparation: Blend 1 red guava with peel + juice of 1 lemon + 150ml of water in a blender. Preferably drink the juice without straining and without adding sugar.
4. Watermelon Juice
Watermelon juice contains lycopene, arginine and citrulline, potent antioxidants that inhibit the oxidation of fat cells, lowering cholesterol levels and the risk of fatty plaque formation in blood vessels.
Preparation: Place 2 small slices of watermelon in the blender and beat until smooth. Drink immediately, without straining and without adding sugar.
5. Pomegranate juice
Pomegranate juice has bioactive compounds, such as flavonoids and ellagic acid, which have anti-inflammatory and antioxidant action, which inhibit the production of free radicals, helping to lower blood cholesterol levels and prevent diseases such as infarction, stroke and atherosclerosis.
Preparation: Place the pulp of 1 pomegranate, with seeds, in a blender, along with 1 glass of water. Beat for a few minutes, transfer to a glass and drink without straining and without adding sugar.
6. Apple juice
Apple is rich in fibers that help reduce the absorption of fat from food, eliminating them in the feces, favoring the reduction of excess “bad” cholesterol.
In addition, apple juice has good amounts of anthocyanins, compounds with antioxidant properties, which fight excess free radicals, helping to lower blood cholesterol levels.
Preparation: Blend 1 red apple, with skin + 150 ml of water in a blender. Drink the juice right away, without straining and without adding sugar.
7. Tomato juice
Tomato juice is rich in carotene and lycopene, two nutrients with antioxidant properties, helping to fight excess free radicals, reducing the oxidation of fat cells and favoring cholesterol control.
Because it contains fiber, tomato juice also facilitates the elimination of excess fat through the feces, promoting the balance of cholesterol levels in the blood.
Method of preparation: Blend 1 ripe tomato with peel, 150 ml of water in a blender and drink immediately. One option to drink this juice is to season it with black pepper and powdered bay leaf.
8. Pineapple juice
Pineapple juice is rich in fibers that reduce the absorption of fat from food at the intestinal level, thus reducing cholesterol and triglyceride levels in the blood.
Preparation: Place 2 medium slices of pineapple in a blender with 150ml of water. Beat for 2 minutes and drink the juice right away, without straining or sweetening.
Other cholesterol lowering tips
To lower the “bad” cholesterol and improve the levels of “good” cholesterol, HDL, in the blood, it is important to prioritize a balanced diet, including he althy foods and low in fat and sugar, such as:
- Fresh fruit,such as apple, strawberry, orange, grape, cashew, papaya or watermelon;
- Fresh vegetables,such as tomato, eggplant, lettuce, arugula, spinach and zucchini;
- Whole grains,such as brown rice, whole-grain pasta, whole-grain bread, or rolled oats;
- Tubercles,such as cassava, potato, sweet potato, yam or yam;
- Lean proteins,such as chicken, fish, eggs or tofu;
- Low-fat dairy,such as low-fat milk, low-fat yogurt, and white cheeses.
In addition, it is also important to avoid eating foods rich in sugar, such as cake, ice cream, cookies and soft drinks, as these types of foods also favor the increase in blood cholesterol levels.
It is also essential to practice regular physical activities, at least 3 times a week, as exercise helps to lower cholesterol levels, preventing problems such as heart attack or stroke. Check out other practical tips to lower cholesterol.