High levels of “bad” cholesterol can quickly become dangerous. People with high cholesterol are at high risk of heart attack and stroke. But studies have shown some simple dietary changes could help to slash levels. Consuming some orange juice each day might help.
A study in the journal Lipids in Health and Disease found that having just two cups of orange juice a day could help to bring down cholesterol levels.
The drink is high in nutrients called flavonoids which have been shown to lower cholesterol in other studies.
LDL cholesterol is “bad” because it can move cholesterol into your blood, where it deposits in the walls of your arteries.
This process, known as atherosclerosis, is the underlying mechanism causing heart disease.
The study looked at 103 men and 26 women who worked in an orange juice factory and could have orange juice for free daily.
Forty-one percent of the volunteers were confirmed daily orange juice drinkers for a year, compared to 59 percent who weren’t.
Healthy people, with normal cholesterol levels that drank orange juice every day had a drop in LDL cholesterol of 18 percent at the end of the experiment.
People that were diagnosed with high cholesterol saw a 12 percent drop.
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The authors explained that the benefits of orange juice may be down to the presence of vitamin C and folate, as well as other beneficial chemicals.
They wrote: “Orange juice contains considerable amounts of flavonoids, mainly hesperidin, and its content is related to juice processing conditions.
“These flavonoids help to lower serum levels of LDL-cholesterol.”
Citing previous studies, they added: “The antioxidant effect of vitamin C is vasoprotective and even small amounts of folate have been associated with lower homocysteine levels and less thromboembolic [blood clots that spread to another area] events.”
Mayo Clinic explains: “Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.
“Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure.
“You can find whey protein powders in health food stores and some grocery stores.”
Other foods thought to lower LDL cholesterol levels include:
- Fatty fish, like mackerel, herring, tuna, salmon, and trout
- Avocados
- Nuts
- Brown rice
- Fruits and vegetables.
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