There are numerous ways to lower your cholesterol, but there are some foods that are especially beneficial for this purpose. These include avoiding processed meats and sugary foods, eating plenty of fruits and vegetables, and cutting back on your sugar intake. In addition, there are several foods that lower cholesterol, including fibre-rich vegetables.
Reduce sugar intake
One of the best ways to lower cholesterol is to cut down on sugar. Studies have shown that added sugar has a detrimental effect on cholesterol levels. It increases levels of LDL and VLDL, and decreases the amount of HDL cholesterol in the blood. A systematic review in 2022 found that the effects of added sugar on cholesterol levels were minor, but further studies are necessary.
Sugar is a well-known enemy of heart health, and it is one of the most significant contributors to the risk of heart disease. Whether you choose to consume sugar in table sugar or artificial sweeteners, these foods contain a high concentration of added sugar, which can raise cholesterol levels over time.
The Dietary Guidelines for Americans recommend limiting sugar intake to 10 percent of daily calories. One 12-ounce can of soda contains 150 calories, so it is important to keep your intake of sweet treats in check. Alternatively, you can choose natural sugars like fruits and vegetables. Some alternatives to sugary drinks include seltzer with a squeeze of lemon.
Sugar is also linked to a number of other health problems. It can impair cognitive function, lead to binge eating, increase your risk of developing diabetes, and increase your risk of certain types of cancers. In addition, eating sugary foods can make your body make more LDL and less HDL, which can worsen your risk of heart disease. Cutting down on added sugars will not only help your overall health, but also help you maintain a healthy weight.
Avoid processed meats
In order to lower your cholesterol, you need to limit your intake of processed meats. These meats contain high amounts of saturated fat and can raise your serum cholesterol levels. You should opt for leaner cuts of meat instead. You can also try out other types of meat such as turkey, chicken and fish. You can add low-fat or fat-free milk to your recipes to lower the amount of saturated fat.
It is also important to keep your fat intake to a minimum. Processed meats like luncheon and organ meats are high in fat. You should also avoid canned fish, which is packed with oil. Also, limit your intake of cheese. Instead of using cream cheese, try substituting it with low-fat versions. And make sure to use vegetable oil instead of butter when frying your foods. Moreover, you should use no-oil marinades to cook your food instead of adding additional fat.
Fried foods are one of the worst sources of cholesterol. Not only do they increase your calorie count, but they also increase your energy density. You can try air-frying or baking your food instead of frying it. Aside from that, these foods contain trans fats, which can also increase your blood cholesterol levels.
Other foods that can lower your cholesterol include soy products. Soy is rich in fiber and contains low amounts of saturated fat. It is also a great substitute for animal-derived foods, and it can be combined with other cholesterol-lowering foods. When choosing soy products, choose those that are organic.
Eat plant-based fats
Eating plant-based fats is one way to lower cholesterol levels. This type of fat is considered a healthy fat, and it is found in many different types of food. It has many health benefits, including lower cholesterol levels and increased energy levels. In addition, plant-based fats are much lower in saturated fat than animal-based fat. These fats are often found in dairy products, including cheese and milk, but they can also be found in some plant-based foods.
In addition to eating plant-based fats, people with high cholesterol levels should follow a low-fat diet. This diet is rich in fruits and vegetables, and contains lower total fat intake than a high-fat diet. It should also include a modest amount of phytosterols, which are bioactive plant compounds. They are also considered phytonutrients, and they are known to reduce the risk of CVD and CHD.
A plant-based diet is also lower in saturated fat, which is a major risk factor for heart disease. It is also rich in fibre, which makes it an excellent choice for those who are looking to lower their cholesterol levels. Even the standard UK diet falls short of the recommended 30 grams of fibre, so switching to a plant-based diet is a great way to lower your cholesterol and keep it low.
While cholesterol is essential for your health, too much can cause serious complications. High levels of LDL cholesterol clog arteries and cause heart attacks and strokes. On the other hand, HDL cholesterol transports cholesterol away from cells and to the liver where it is processed.
Eat fruits and vegetables
Eating fruits and vegetables is one of the best ways to lower cholesterol. This is because these foods are high in fiber and contain vitamins and minerals that can help to keep your body healthy. Certain fruits and vegetables contain pectin, which is a component that can help to lower cholesterol levels. Other fruits and vegetables that contain pectin include apples, oranges, and bananas. In addition, many types of vegetables are high in fiber and low in calories. Some of these vegetables include broccoli, asparagus, and sweet potatoes. However, you should consult with your registered dietitian or doctor before deciding what foods are best for you.
Whole grains such as brown rice and quinoa are also great choices for lowering cholesterol. You should also opt for foods that are made with whole wheat flour. Oats are particularly good for lowering cholesterol levels. In addition to eating these whole grains, you should also eat plenty of vegetables and fruits. Fresh or frozen vegetables are best, as well as foods without added salt. However, you should know that an excessive intake of fiber may not be appropriate for everyone. Therefore, it is important to increase your fiber intake slowly and drink plenty of water.
Almonds and oatmeal are also great choices for lowering cholesterol levels. These foods contain soluble fiber, which reduces levels of bad cholesterol in the blood. Almonds have a very high level of HDL cholesterol, which is a good thing, because they help the body remove other types of cholesterol from the bloodstream.
Eat beans
Eating beans daily is a great way to lower cholesterol. They are a great source of fiber and plant protein. They are also rich in vitamins and minerals. But many people don’t eat enough beans to get all of the benefits. Most Americans only eat about 0.2 servings per day.
One study conducted by the Agricultural Research Service (ARS) found that eating half a cup of cooked dry beans daily could lower cholesterol levels by up to 5%. The results of the study were published in the November edition of the Journal of Nutrition. It adds to a growing body of evidence showing that beans have heart-health benefits. The researchers, led by St. Michael’s Hospital, were interested in the role that traditional foods play in lowering risk factors. They asked 17 subjects to eat half a cup of pinto beans every day for eight weeks.
Eating beans helps lower LDL cholesterol levels. They are rich in soluble fiber, which binds to cholesterol and moves it out of the body. Recent studies have shown that eating about 4.5 ounces of beans each day can reduce LDL cholesterol levels by as much as 5 percent. In addition to beans, chickpeas are often used to make hummus, a delicious and heart-healthy dish.
Soybeans contain isoflavones, which are believed to lower cholesterol. They also contain other phytochemicals that can lower cholesterol levels. Soybeans can be steamed from their pods, shelled and seasoned, or toasted. As an alternative to animal proteins, you can also eat tofu and other soy products.