Supplements offer the least appealing way to get soluble fiber. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms. Analyses show that the effect is more modest - consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.Įating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Soy.Įating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.
Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food. Foods fortified with sterols and stanols. These fruits are rich in pectin, a type of soluble fiber that lowers LDL and taste great!Ĩ. Apples, grapes, strawberries, citrus fruits. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.ħ. Nuts have additional nutrients that protect the heart in other ways. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. These two low-calorie vegetables are good sources of soluble fiber.Ī bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. With so many choices - from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond - and so many ways to prepare them, beans are a very versatile food. That's one reason beans are a useful food for folks trying to lose weight.
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They also take a while for the body to digest, meaning you feel full for longer after a meal. Beans.īeans are especially rich in soluble fiber. Get simple tips to fight inflammation and stay healthy - from Harvard Medical School experts. Science has proven that chronic, low-grade inflammation can turn into a silent killer that contributes to cardiovascular disease, cancer, type 2 diabetes and other conditions. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver. (The average American gets about half that amount.)
Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber. Add a banana or some strawberries for another half-gram. It gives you 1 to 2 grams of soluble fiber. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.Īn easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. Some give you polyunsaturated fats, which directly lower LDL. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Add these foods to lower LDL cholesterolĭifferent foods lower cholesterol in various ways. Adding foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low cholesterol diet. Foods that make up a low cholesterol diet can help reduce high levelsĬhanging what foods you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream.
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