One of the Best Cholesterol Lowering Foods: Oranges
Oranges
Oranges are one of the best cholesterol lowering foods. They can prevent heart failure and heart attacks by preventing the oxidation of LDL cholesterol, also known as the “bad” one.
By halting this oxidation, oranges prevent LDL cholesterol from sticking to the walls of the blood vessels which in turn prevents atherosclerosis. Atherosclerosis is the root of angina, heart attacks, and strokes.
With the orange season around the corner, it becomes a must to refresh our memory that oranges are rich in antioxidants, phytochemicals, fiber, and minerals, all compounds that have a hand in our heart health.
Oranges are held in high regard by Mediterraneans, having contributed to a large extent to the remarkable low rates of heart attacks that people of this region have enjoyed through the centuries. Let us take a look at how oranges thwart heart failure.
Vitamin C
Oranges are very rich in vitamin C. This vitamin has the following effects in our body:
1. It helps prevent the oxidation of cholesterol; oxidized cholesterol sticks to the walls of our arteries; this in turn causes the build up of plaque. Plaque can grow large enough to block blood flow in our blood vessels, causing a heart attack or a stroke.
2. It protects our arteries from free radicals, highly damaging molecules that cause our cells to oxidize.
3. It helps recycle vitamin E, one of the most powerful antioxidants and the first line of defense when it comes to the oxidation of our cells.
One orange contains all the vitamin C your body needs for the day.
Oranges are high in folate
Oranges are naturally rich in folate, or folic acid, a vitamin of the B group. One role of folate is to process the amino acid homocysteine in our body. When folate is absent, homocysteine is not broken down, piles up in our blood vessels and becomes toxic even in small amounts. The accumulation of high levels of homocysteine in the blood may cause a heart attack even among people who have adequate cholesterol levels.
Right proportion of minerals
Sodium. Oranges are very low in sodium. When we eat foods containing a large amount of sodium (salt) we retain a large volume of fluid in our blood vessels that needs to be moved around by the heart. The result is that we end up with high blood pressure.
Potassium. Oranges are high in potassium, a mineral that plays a key role in heart functions and muscle contractions, making it an important nutrient for a healthy heart. It works with sodium to regulate the water balance in the body. Diets low in sodium and high in potassium lower blood pressure, reducing the risk for strokes.
Calcium. Oranges contain a good amount of calcium, a mineral extremely important in maintaining normal blood pressure; it is required for nerve transmission and regulation of heart muscle contraction. Many studies have shown that as we increase the consumption of foods with a high content of calcium, the risk of high blood pressure decreases, especially if we maintain adequate intakes of magnesium.
Magnesium. Oranges are also rich in magnesium; this mineral is needed for more than 300 biochemical reactions in the body. Having adequate amounts of magnesium in the body helps your heart maintain a steady rhythm and normal blood pressure.
Phytochemicals
The word “phyto” means “plant” in Greek. Phytochemicals are nonnutritive chemicals found in plant foods that protect their host plants from infections and microbial invasions. In our body they:
1. Fight inflammation
2. Fight free radicals
3. Prevent platelets from sticking together
4. Block certain molecules that raise blood pressure
5. strengthen the small blood vessels that carry oxygen and nutrients to the body cell.
Oranges contain soluble and insoluble fiber
One orange contains about 3 grams of fiber: 60 percent is soluble fiber and 40 percent insoluble. Both types are important for our health, but soluble fiber is the one that lowers cholesterol. Pectin, the soluble fiber found mainly in the skin around each orange section and in the peel, helps trap and eliminate cholesterol from the body. Try to eat a little of the white part of the orange peel; it contains half of the fruit’s pectin supply.
Can vitamin C supplements replace oranges?
Vitamin C supplements do not accomplish in our body what fresh oranges do; make an effort to get your vitamins from fresh foods. However, if you decide to continue taking vitamin C supplements, keep the following in mind:
1. Do not exceed 2 grams of vitamin C a day because when quantities exceed the body needs, it can become a pro-oxidant in the body. If you decide to discontinue your intake of large doses of vitamin C supplements, don’t stop all of the sudden; do it gradually to prevent a deficiency.
2. Vitamin C supplements are dangerous for people with iron overload because it enhances iron absorption and releases iron from body stores. Free iron in the body causes the kind of cellular damage typical of free radicals.
Final thoughts
I hope I have been able to convince you that oranges help you prevent heart failure. Oranges are mostly consumed during the winter months but they also keep their nutritional value during the spring season. Oranges, like tangerines and lemons, strengthen our defenses during season transitions.
Oranges contain some oxalic acid and should be restricted for those with calcium-oxalate stones.
To your heart health!
Emilia Klapp, R.D., B.S
www.TheDiabetesClub.com
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