How to live longer: The sweet cholesterol-lowering snack that can drop high blood pressure

Dr Chris reveals how eyes can indicate high cholesterol levels

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Jam-packed with vitamins, minerals, and antioxidants, Dr Josh Axe certified that clementines are low in calories but “loaded” with fibre and contains the micronutrient potassium. On average, one juicy clementine contains 1.3g of dietary fibre and 131mg of potassium. Fibre – otherwise known as “roughage” – is “really good for us”, Dr Monique Tello added, who is based at Harvard Medical School.

Soluble fibre, in particular, becomes a thick gel in the intestines, slowing down digestion, and trapping fat.

By trapping fat, cholesterol levels are lowered, verified Dr Tello.

Research published in The Lancet pooled data from 243 studies that found the ingestion of dietary fibre is associated with:

• Lower weight
• Lower blood pressure
• Lower blood sugars
• Lower cholesterol.

Moreover, at least 25g of daily fibre is associated with a lower risk of developing:

• Diabetes
• Heart disease
• Strokes
• Breast cancer
• Colon cancer.

What are clementines?

A hybrid between mandarin and sweet oranges, clementines are a popular citrus fruit that are favoured for their thin, peel-able skin.

Shaded with a deep, orange hue, the outer skin tends to have a glossy exterior.

The clementine season runs through winter, with the tree producing fruit between October through to January.

Potassium lowers cholesterol

The experts at the American Heart Association stated: “Foods that are rich in potassium are important in managing high blood pressure.”

This is because the mineral potassium lessens the effect of sodium (i.e. salt) and eases the tension in blood vessel walls.

Be warned that too much potassium can be harmful for those with kidney issues.

Symptoms of too much potassium include:

• Nausea
• Low, weak, or irregular pulse
• Fainting.

In addition to dietary measures, one of the best ways to help lower cholesterol and blood pressure readings is to increase activity levels.

The NHS certified that “doing regular exercise can help lower the level of cholesterol in your blood”.

Activities can range from walking to cycling, running and energetic dancing.

“Doing 150 minutes of moderate aerobic activity every week can improve your cholesterol levels,” the NHS stated.

“One way to tell whether you’re exercising at a moderate intensity is if you can still talk but cannot sing the words to a song.”

As for high blood pressure – otherwise known as hypertension – exercising is one key way to help people maintain or have a healthy weight.

Carrying excess pounds “forces your heart to work harder to pump blood around your body”.

As a consequence, blood pressure will raise; thus, if you want to lower your blood pressure, you need to lose any extra unhealthy weight.

To achieve this, get active – it can also help to keep the blood vessels in good condition.

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