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Cholesterol-lowering foods

Cholesterol-lowering foods

By Gavin Van De Walle, MS, RD. Carrying Cholesterol-lowerihg a Cholesterol-lowering foods extra pounds contributes to high cholesterol. Fatty fish. Cooking to lower cholesterol. They also contain fiber, antioxidants and phytosterols, such as beta-sitosterol, which have also been shown to lower cholesterol.

Cholesterol-lowering foods -

For example, think eggplant lasagna, or instead of a burger, consider a big grilled portobello mushroom on a bun. Maybe substitute low-sodium beans for beans-n-franks.

Or treat meat as a sparingly used ingredient, added mainly for flavor in casseroles, stews, low-sodium soups and spaghetti.

Try cooking vegetables in a tiny bit of vegetable oil and add a little water during cooking, if needed. Or use a vegetable oil spray. Just one or two teaspoons of oil is enough for a package of plain frozen vegetables that serves four.

Place the vegetables in a skillet with a tight cover and cook them over very low heat until done. Add herbs and spices to make vegetables even tastier. For example, these combinations add subtle and surprising flavors:.

Chopped parsley and chives, sprinkled on just before serving, can also enhance the flavor of many vegetables. Liquid vegetable oils such as canola, safflower, sunflower, soybean and olive oil can often be used instead of solid fats, such as butter, lard or shortening. If you must use margarine, try the soft or liquid kind.

Pureed fruits or vegetables can be used in place of oil in muffin, cookie, cake and snack bar recipes to give your treats an extra healthy boost. For many recipes, use the specified amount of puree instead of oil. You can:. Some dishes, such as puddings, may result in a softer set.

When it comes to cheeses used in recipes, you can substitute low-fat, low-sodium cottage cheese, part-skim milk mozzarella or ricotta cheese, and other low-fat, low-sodium cheeses with little or no change in consistency.

Let your cooking liquid cool, then remove the hardened fat before making gravy. Or use a fat separator to pour off the good liquid from cooking stock, leaving the fat behind. Written by American Heart Association editorial staff and reviewed by science and medicine advisors.

See our editorial policies and staff. About Cholesterol. HDL, LDL Cholesterol and Triglycerides. Genetic Conditions. Causes of High Cholesterol. How To Get Your Cholesterol Tested. Prevention and Treatment of High Cholesterol. Cholesterol Tools and Resources. Home Health Topics Cholesterol Prevention and Treatment of High Cholesterol Cooking to Lower Cholesterol.

A recipe for better heart health A heart-healthy eating plan can help you manage your blood cholesterol levels and reduce your risk of heart disease and stroke.

The simple cooking tips below will help you prepare tasty, heart-healthy meals that could help improve your cholesterol levels by reducing excess saturated fat and trans fat. You can also look out for the Heart-Check mark on products at your grocery store. Reduce saturated fat in meat and poultry The American Heart Association recommends a diet that emphasizes fish and poultry and limits red meat.

Here are some ways to reduce the saturated fat in meat: Select lean cuts of meat with minimal visible fat. Lean beef cuts include the round, chuck, sirloin or loin. Lean pork cuts include the tenderloin or loin chop.

Lean lamb cuts come from the leg, arm and loin. Trim all visible fat from meat before cooking. Broil rather than pan-fry meats such as hamburger, lamb chops, pork chops and steak.

Use a rack to drain off fat when broiling, roasting or baking. Instead of basting with drippings, keep meat moist with wine, fruit juices or a heart-healthy oil-based marinade.

A paper found that a soluble fiber — beta-glucan — reduces LDL cholesterol by trapping bile acids and limiting how much cholesterol the body absorbs during digestion. The body uses cholesterol to produce bile acids, replacing trapped ones, which leads to an overall reduction in cholesterol levels.

The beta-glucan in barley also has a positive effect on the gut microbiome and blood sugar control, further benefiting heart health. Nuts are a good source of unsaturated fats, which can help lower LDL cholesterol levels, especially when they replace saturated fats in the diet.

Nuts are also rich in fiber, which helps keep the body from absorbing cholesterol and promotes its excretion. Soybeans and soy products, such as tofu , soy milk, and soy yogurt, are suitable for a cholesterol-lowering diet.

A analysis of 46 investigations into the effects of soy on LDL cholesterol found that a median intake of 25 g of soy protein per day over 6 weeks lowered LDL cholesterol by a clinically significant 4.

Cocoa, which is in dark chocolate , contains flavonoids , a group of compounds in many fruits and vegetables. Their antioxidant and anti-inflammatory properties can benefit health in various ways.

In a randomized trial , participants drank a beverage containing cocoa flavanol twice daily for 1 month. By the end of the trial, their LDL cholesterol levels and blood pressure had decreased, and their HDL cholesterol levels had increased.

However, people should eat dark chocolate products in moderation, as they can be high in saturated fats and sugar. Lentils are rich in fiber, containing 7.

Fiber can prevent the body from absorbing cholesterol into the bloodstream. A small study that included 39 participants who had type 2 diabetes and overweight or obesity demonstrated the positive effects of eating lentil sprouts on cholesterol levels.

People can use garlic in many dishes and it has many health benefits. For example, researchers have found that garlic can help regulate serum cholesterol levels. A meta-analysis also determined that garlic can also help reduce blood pressure.

However, these reviews involved garlic supplements — it would be difficult to include enough garlic in the diet to have a noticeable effect on cholesterol levels.

Antioxidants called catechins in certain teas, such as green tea , can benefit health. A review found that green tea consumption significantly improved cholesterol levels, reducing both total and LDL cholesterol levels without lowering HDL cholesterol levels.

The researchers call for further studies to confirm their findings. Discover nine drinks that can help lower cholesterol. Extra virgin olive oil features regularly in the heart-healthy Mediterranean diet. One of its many uses is as a cooking oil. Substituting saturated fat with monounsaturated fat, found in extra virgin olive oil, might help reduce LDL levels.

Moreover, extra virgin olive oil has antioxidant and anti-inflammatory properties that can be beneficial to cardiovascular and overall health.

Learn more about the different types of fats. Kale is an excellent source of fiber and many other nutrients. One cup of boiled kale contains 4. A review demonstrated the link between fiber intake and a reduction in blood fat levels and blood pressure. Including more fiber in the diet can help lower levels of total cholesterol and LDL cholesterol.

Kale is also very rich in antioxidants, which are good for the heart and help reduce inflammation. The AHA recommends reducing the amount of saturated and trans fats in the diet to lower cholesterol and heart disease risk. To reduce levels of LDL cholesterol, limit the intake of the following foods which contain high levels of saturated and trans fats:.

According to the AHA , the fastest way to lower cholesterol through dietary intervention is to reduce intake of saturated fats and heavily processed foods while increasing fiber intake.

The best way to reduce cholesterol is to eat a diet rich in high fiber, whole fruits and vegetables, whole grains, and healthy fats. Bananas are rich in soluble fiber and potassium.

Both of these can have a positive effect on increasing digestive transit time, lowering cholesterol, and reducing blood pressure, when eaten as part of a healthy diet.

While ensuring adequate hydration is essential to overall health, cholesterol is not a water-soluble fat, and drinking large amounts of water will not lower cholesterol. Maintaining low LDL cholesterol levels is important, as it decreases the risk of heart disease and stroke.

A person can do this by following a healthy diet that includes high fiber fruits and vegetables, whole grains, nuts, fatty fish, unprocessed soy, and the occasional dark chocolate treat. It is also important to limit the intake of foods high in saturated fat, as these can increase LDL cholesterol levels and the risk of heart disease, stroke, and obesity.

There are many types of drinks that can help maintain healthy cholesterol levels. Find out more about these and other ways of reducing cholesterol. Eating a healthy diet is one way to keep cholesterol levels in check.

Learn which foods to avoid and which to prioritize to maintain healthy…. HDL is the "good" kind of cholesterol. Find out how much HDL is healthy and how to raise your HDL levels using food, medications, and behavioral….

Back to High cholesterol. To Choldsterol-lowering your fkods, try to cut foodx on Cholesterol-lowering foods food, Cholesterol-lowering foods food that contains a type Fokds fat called saturated Fat distribution and body positivity. You can still have foods that contain a healthier type of fat called unsaturated fat. Try a few different exercises to find something you like doing. You're more likely to keep doing it if you enjoy it. Smoking can raise your cholesterol and make you more likely to have serious problems like heart attacks, strokes and cancer. Lean muscle building American Cholesterol-loweriny Cholesterol-lowering foods recommends Cholesterol-lowering foods diet that emphasizes fish and poultry and limits red meat. Cholesterop-lowering at least 8 ounces of non-fried fish each week. Choose oily Cholesrerol-lowering Cholesterol-lowering foods Cholesterool-lowering salmon, trout and herring, which are high in omega-3 fatty acids. Prepare fish baked, broiled, grilled or boiled rather than breaded and fried, and without added salt, saturated fat or trans fat. Non-fried fish and shellfish, such as shrimp, crab and lobster, are low in saturated fat and are a healthy alternative to many cuts of meat and poultry.



Author: JoJok

3 thoughts on “Cholesterol-lowering foods

  1. Ich tue Abbitte, dass sich eingemischt hat... Ich finde mich dieser Frage zurecht. Ist fertig, zu helfen.

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