Foods that Lower Cholesterol: Oranges

Soluble fiber means that it dissolves in water and forms a jelly-like paste with other foods in the intestine. This feature is very important because it reduces the amount of cholesterol circulating in the blood. Soluble fiber not only lowers LDL cholesterol, the "bad" guy but also raises HDL cholesterol, the "good" guy.

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 mainly found 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.

Insoluble fiber is recommended to prevent or eliminate constipation. This type of fiber has no effect on cholesterol but it promotes general health. It can also prevent many types of cancer, including cancer of the colon.

Oranges are very rich in vitamin C. This vitamin has the following effects in our body:

- It protects your arteries from free radicals, highly damaging molecules that cause your cells to oxidize.

- It helps prevent the oxidation of cholesterol; oxidized cholesterol sticks to artery walls, building up plaque. Plaque can grow large enough to block blood flow in your blood vessels, causing a heart attack or a stroke.

- It helps recycle vitamin E, one of the most powerful antioxidants and the first line of defense when it comes to the oxidation of your cells.

One orange contains all the vitamin C your body needs for the day. If you have a farmers market in your area, pay a visit to it and look for organic fresh oranges. They are delicious!

Vitamin C supplements do not accomplish in your 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:

- Do not exceed 2 grams of vitamin C a day because when quantities exceed the body needs, it can become a pro-oxidant.

- 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.

- 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.

- Sodium. Oranges are very low in sodium. When you eat foods containing a large amount of sodium (salt) you retain a large volume of fluid in your blood vessels that needs to be moved around by the heart. The result is you may 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.

Oranges and 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 the body. When folate is lacking, homocysteine is not broken down, piles up in the 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.

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. Through research we have learned that phytochemicals are also crucial in protecting humans against disease. Some phytochemicals found in oranges are:

- Flavonones, anthoctanins, hydroxycinnamic acids, polyphenols. These phytochemicals are one large family of protective antioxidants commonly seen in foods rich in vitamin C. In the body, they fight inflammation and free radicals; prevent platelets from sticking together; block certain molecules that raise blood pressure; and strengthen the small blood vessels that carry oxygen and nutrients to the body cell.

- Hesperidin. In animal studies, the flavonon hesperidin has been shown to lower high blood pressure and cholesterol as well as to have strong anti-inflammatory properties. This component is found in the peel and inner white pulp of the orange. To reap the full benefits of oranges, grate a tablespoon of the peel and use it to flavor tea, salads, yogurt, soups, and cereals.

I hope, as you read this information, you are now on your way to the market to load on oranges since they are among your best tools to lower cholesterol and maintain a healthy heart. I also hope you make the Mediterranean lifestyle a way of life to prevent or control heart attacks. Remember: one orange a day keeps heart attacks away.

Note
Oranges contain some oxalic acid and should be restricted for those with calcium-oxalate stones.

Scientific studies have associated the Mediterranean diet with a healthy heart. To learn the ins-and-outs of the Authentic Mediterranean Diet and the Mediterranean Cuisine, check out my book; It would help you apply these Mediterranean principles into your life and those of your loved ones. It would also guide you how to introduce other foods that lower cholesterol in your life.

Have a very healthy day.

Emilia Klapp, BS, RD.