The trap does not always come from where you expect it: certain fruits hide fats or sugars which push the body to produce bad cholesterol without us knowing it.
When you want to lower your cholesterol, the first instinct is often to eliminate cheese, cold meats and eat more vegetables and fruits. This is a good idea because the fiber in fresh fruit helps cleanse the blood. But be careful, the trap does not always come from where you expect it: certain fruits hide fats or sugars which push the body to produce bad cholesterol without us knowing it. Nutritionist Raphaël Gruman reveals to us which two fruits are affected.
Obviously, it is not a question of completely eliminating them from your diet, but just of consuming them more intelligently. As is often the case, the real danger does not come from the food itself, but rather from excess or the way it is processed (such as dried versions or cooking oils). By simply changing portions and eating habits, you can continue to enjoy yourself without damaging your arteries. It’s all a question of the right dosage.
The first fruit to watch closely is the coconut. It is a real exception in the plant world because it is 90% full of saturated fats. Consuming it regularly increases LDL cholesterol (the “bad”). Raphaël Gruman explains why: “The coconut uses the more stable saturated fatty acids as an energy reserve for its germination. Its richness in lauric acid increases “bad” cholesterol, even if it also raises “good” cholesterol (HDL). In cardiovascular practice, we therefore recommend moderating its consumption, especially in the form of concentrated oil.“
The second fruit to look out for is the dried date. It contains no fat, but it is very rich in concentrated sugar. Eaten in too large quantities, this fructose is transformed by the liver into bad fats. This is also the trap that awaits all dried fruits, even if the date remains the champion in all categories of this concentration. “When fructose from dates is consumed in excess, the liver is quickly saturated and transforms it into triglycerides via lipogenesis. These fats are found in the blood and promote the deposition of plaques which stiffen our vessels, confirms the expert. It’s not the fruit that “clogs”, but the excess of sedentary lifestyle combined with this excess energy“.
To enjoy it without demonizing, it’s all about quantity and context: “two dried dates before physical exercise are ideal for energy, without negative impact on the liver. As for the coconut, prefer its fresh flesh, rich in fiber which slows down the absorption of fats, rather than its isolated oil. The balance lies in an overall Mediterranean-type diet, where these foods remain occasional pleasures“, concludes our expert.
