Two Fruits to Help Lower Cholesterol

High cholesterol is often associated with cardiovascular disease,Three highMany people equate egg cholesterol with health problems (high blood pressure, high blood lipids, and high blood sugar). Therefore, to avoid elevated cholesterol, many people immediately turn to eggs. However, recent medical research and nutritional perspectives have gradually shifted, confirming that the cholesterol in eggs does not directly cause cardiovascular problems. The real culprits are instead the refined foods we often eat, such as sugary drinks, fried foods, and white bread.

Medical study: The link between eggs and cholesterol has been disproven

In the past, the medical community generally believed that eggs, especially egg yolks, could increase the risk of cardiovascular disease due to their high cholesterol content. However, in-depth research has overturned this view. In his book "Egg Therapy: Traditional Chinese Medicine's Secret Guide to Egg Health for the Five Visceral Organs," Wu Honggan, director of a Chinese medicine clinic, points out that approximately 80% of the body's cholesterol is synthesized by the liver and has little to do with dietary cholesterol. The real cause of elevated cholesterol is excessive intake of saturated fat and artificial trans fats.

In 2015, the American Journal of Clinical Nutrition published a 20-year follow-up study of 20,000 subjects. The results showed that consuming a few eggs with yolks per week did not increase the risk of cardiovascular diseases such as myocardial infarction or stroke. In 2016, the US Dietary Advisory Committee formally revised its dietary guidelines, removing the daily cholesterol limit of 300 mg and stating that there was insufficient evidence to link eggs to high cholesterol and cardiovascular disease.

Wu Honggan further explained that although an egg contains about 250 mg of cholesterol, most of it is high-density lipoprotein cholesterol (HDL-C), commonly known as "good cholesterol". In addition, the lecithin in the egg yolk can help dissolve low-density lipoprotein cholesterol (LDL-C, commonly known as "bad cholesterolTherefore, for most people, eating eggs in moderation is a safe and nutritious choice.

The real problem comes from refined diet

Rather than worrying about egg intake, we should focus on the foods that actually increase cholesterol andcardiovascular burdenSuch foods as bread, sugary drinks, and fried foods are not only prone to obesity, but also lead to an increase in the three highs and cholesterol index, posing a health risk.

Among them, bread is the most easily overlooked "health trap." Many people are accustomed to enjoying bread from convenience stores with a drink for breakfast. However, commercially available bread often contains a variety of food additives, such as flavorings and colorings. These can not only burden the liver and kidneys but also interfere with cholesterol metabolism. Furthermore, some artificial additives can trigger allergic reactions and negatively impact children's immune system development. International studies have even linked excessive intake of artificial colorings to hyperactivity and stunted IQ development.

Natural cholesterol-lowering foods: Avocado and guava

If you want to regulate cholesterol naturally through diet, there are actually many natural ingredients that can have a good effect. For example, avocado and guava are choices that are highly recommended by medical and nutrition experts.

Renowned nephrologist Jiang Shoushan points out that avocados are a natural cholesterol-lowering food. Daily consumption can help control low-density lipoprotein cholesterol (LDL-C), also known as "bad cholesterol." Studies have shown that consuming avocados for five weeks can significantly reduce overall cholesterol levels, with the most significant improvement in LDL-C. Furthermore, oxidized LDL-C can easily form plaque in arteries, increasing the risk of heart disease and cancer. The nutrients in avocados can reduce this oxidative reaction. Avocados are also rich in eye-benefiting nutrients, such as carotenoids, which help maintain healthy vision.

Guava, another common and readily available fruit, also has the potential to lower cholesterol. Guava itself is rich in dietary fiber, which helps promote intestinal health and metabolism. Guava seeds, in particular, contain a variety of antioxidants and bioactive substances that can help prevent cardiovascular disease. Studies have shown that the fiber in guava seeds can increase the number of low-density lipoprotein receptors (LDL receptors) in the body, thereby promoting the production of bile salts. This helps convert and excrete excess cholesterol in the blood, reducing its deposition in the lining of blood vessels and preventing chronic inflammation and plaque formation.

In conclusion, the cholesterol problem cannot be solved simply by “not eating eggs”. In fact, the cholesterol in eggs has limited impact on most people’s health, and even contains ingredients that are beneficial to cardiovascular health. What we really need to be vigilant about are those common refined foods, such as sugary drinks, fried foods and processed bread, which are the potential culprits that cause elevated cholesterol and cardiovascular burden. If you want to improve your cholesterol index through diet, you might as well consume more natural ingredients such as avocados and guava, which are not only delicious but also help maintainCardiovascular healthAnd overall body shape.