Experts explain how resistant starch lowers cholesterol levels
Nutritional therapist Lauren Kelly explains how resistant starch can help lower blood pressure and reduce the risk of chronic disease.
A healthier diet can be of great help to people whose cholesterol levels are gradually rising.
At first glance, changing what you eat may seem scary and expensive, but there are many common foods that can lower your cholesterol and make you feel brighter and more energetic.
What causes high cholesterol?
“Bad” cholesterol, or LDL, makes up the majority of the body’s cholesterol. Excess LDL builds up in blood vessel walls, increasing the risk of health problems such as heart disease and stroke.
According to Harvard Medical School, you can lower your numbers by switching to foods containing polyunsaturated fats, which directly lower LDL, and foods containing plant sterols and stanols, which inhibit cholesterol absorption.
Christina Manian, a nutritionist and sustainable food systems expert, said foods high in soluble fiber (which binds to cholesterol in the digestive system and drags it out of the body before it enters the circulatory system) and foods with anti-inflammatory compounds can also help.
Eat these foods to lower your “bad” cholesterol
- avocado: Rich in monounsaturated fats, fiber, and plant sterols, avocados are an effective tool for reducing cholesterol.
- Legumes: Think beans, lentils, chickpeas, and peas. Legumes, which are rich in soluble fiber, can greatly help lower cholesterol. It also takes longer for your body to digest, making you feel more satisfied after eating, which is great for weight loss.
- almond: With a combination of healthy unsaturated fats, fiber, and antioxidant-rich vitamin E, Almonds help lower LDL. Replacing them as a daily snack is also effective. A study found that almond snacks lowered cholesterol more than crackers with the same number of calories.
- Oats: Oat-based products contain beta-glucan, a soluble fiber that removes bile acids, including cholesterol, in the intestines and can lower LDL in people with dyslipidemia. The recommended amount is 5 to 10 grams of fiber per day (approximately 1.5 to 2 cups of cooked oatmeal).
- dark chocolate: Dark chocolate, small squares of extra dark chocolate with a high cocoa concentration, can lower LDL and support heart health when consumed in moderation.
Other foods that lower cholesterol include tofu and edamame, leafy greens like broccoli and kale, apples and citrus fruits, says nutritionist LeeAnne Weintraub.
