Naturally Combat Cholesterol with the Right Foods
Key Takeaways:
- Consumption of foods rich in soluble fiber, such as oats, oat bran, and barley, can help regulate cholesterol levels in the body.
- Introducing foods filled with polyunsaturated fats, including vegetable oils and some seeds, can contribute to a healthier lipid profile.
- Plant-derived foods provide plant sterols and stanols which can assist in blocking cholesterol absorption.
- While some high-cholesterol foods like shellfish and eggs require careful consideration, saturated fats from meat and dairy are not absolute no-go’s and may even be beneficial in certain aspects.
- Trans fats are to be thoroughly avoided, even though they are being gradually taken off the market since 2018.
There are moments when, despite our best intentions and eating habits, genetics trumps all leading to the necessity of medication in managing cholesterol levels. However, some foods can contribute proactively to enhance your lipid profile. These can aid in reducing your low-density lipoprotein (LDL), or in layman’s terms – the bad cholesterol, and augment your high-density lipoprotein (HDL), the good cholesterol.
Catchy Soluble Fiber Choices
Commence your health journey by incorporating food rich in soluble fiber. This sort of fiber behaves like a magnet, attracting and regulating cholesterol within your system. Excellent sources include oats, oat bran, and barley. In addition, legumes, eggplant, and okra are beneficial. These foods tend to adopt other flavors in dishes, so don’t shy away from experimenting with recipes and indulging in a plethora of herbs and spices.
Fruits like apples, grapes, strawberries, and citrus fruits serve as suitable alternatives due to their content of pectin, a subtype of soluble fiber.
Embrace Polyunsaturated Fats
Next on the agenda are foods teeming with polyunsaturated fats. This category encompasses vegetable oils such as canola, sunflower, and safflower, as well as fatty fish like salmon – a trove of omega-3 fatty acids, and most varieties of seeds and nuts.
The Power of Plant-Based
Plant-derived foods also have elements called plant sterols and stanols, which assist in blocking the absorption of cholesterol. Notably effective sources are Brussel sprouts, wheat germ, and wheat bran, along peanuts, almonds, and olive, sesame, and canola oils.
Know Foods to Limit
Discuss your unique dietary constraints with a health professional – it’s not as black and white with high-cholesterol foods such as shellfish and eggs as previously assumed. The influence of the saturated fat in meat on cholesterol is still being investigated, but some studies suggest that full-fat yogurt, milk, and even cheese may be beneficial to your health.
Beware of Trans Fat
The sole type of fat to absolutely avoid is trans fat. The U.S. prohibited adding it to foods in 2018. However, due to extensions granted to certain manufacturers, some items containing it may be on store shelves until January 2021. Therefore, do ensure to read ingredients on any packaged foods you’re planning to purchase.
More Information
The U.S. Centers for Disease Control and Prevention has plenty of resources regarding cholesterol and maintaining a healthy heart.
