Reduce Cholesterol
In different ways, different foods reduce cholesterol. In the digestive tract, soluble fiber binds cholesterol and its precursors and pulls them out of the body before they enter the bloodstream. They provide polyunsaturated fats, which immediately reduce LDL. Additionally, some contain stanols and plant sterols that prevent the body from absorbing cholesterol.
Beans
Soluble fiber is particularly abundant in beans. You feel fuller for longer after a meal since they also take a while for the body to digest. Beans are a good food for people who are trying to lose weight because of this. Beans are an extremely adaptable food, with a wide variety of options, including kidney and navy beans, as well as lentils, garbanzos, black-eyed peas, and more, and several preparation methods.
Nuts
Numerous studies demonstrate the heart-healthy benefits of eating nuts such as peanuts, walnuts, and almonds. Consuming two ounces of nuts daily can reduce LDL by about 5%. Nuts also include important nutrients that help protect the heart.
Oats
Breakfasting with a bowl of oatmeal or cold oat-based cereal, such as Cheerios, is a simple way to start reducing cholesterol. One to two grams of soluble fiber are provided. For an additional half-gram, include a banana or some strawberries. According to current dietary guidelines, a person should consume 20 to 35 grams of fiber per day, of which at least 5 to 10 grams should be soluble fiber.
Soy
It was originally believed that eating soybeans and products manufactured from them, such as tofu and soy milk, might significantly reduce cholesterol. Consuming 25 grams of soy protein daily (10 ounces of tofu or 2 1/2 cups of soy milk) can reduce LDL by 5% to 6%, according to analyses, which demonstrate a more modest effect.
Fish that are fatty
By supplying LDL-lowering omega-3 fats and substituting beef, which contains saturated fats that raise LDL, eating fish two or three times a week can reduce LDL. In addition to lowering blood triglycerides, omega-3 fatty acids shield the heart by delaying the development of irregular cardiac rhythms.
