A diet rich in vegetables can help lower blood cholesterol levels. Nutrition specialists point out which vegetables are their favorites for this purpose, so we bring you the 5 best vegetables to reduce cholesterol
Too much cholesterol can pose a health risk. Make some dietary and lifestyle adjustments to help improve levels. A diet rich in fruits, vegetables, beans, grains, and nuts is good for the body and helps lower cholesterol.
The American Heart Association (AHA) notes that high cholesterol contributes to an increased risk of cardiovascular disease, such as heart disease and stroke.
The 5 best vegetables to reduce cholesterol
Harvard Health explains that different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds to cholesterol and carries it out of the body before it enters circulation.
Others provide good fats that directly reduce LDL cholesterol. And some contain plant sterols and stanols, which prevent the body from absorbing cholesterol.
Here is the list of the 5 best vegetables to reduce cholesterol:
1. Carrots
“Carrots are a good source of soluble fiber, which can help lower cholesterol levels. They are also rich in beta-carotene, the vitamin A antioxidant that can protect you from chronic diseases like heart disease,” nutritionist Lisa Young, associate professor of nutrition at New York University, tells Eat This Not That.
2 – 3. Eggplants and okra
Harvard Health indicates that these two low-calorie vegetables are good sources of soluble fiber.
4. Avocados
Although they are a fruit, there are those who consider avocados within vegetables. Avocados are rich in heart-healthy nutrients. They provide monounsaturated fats and fiber, two nutrients that help reduce cholesterol.
A study published in the Journal of the American Heart Association this year found that eating two servings of avocados a week was associated with a lower risk of cardiovascular disease.
5. Broccoli, cauliflower and brussel sprouts
Cleveland Clinic dietitian Julia Zambrano recommends filling your plate with non-starchy vegetables such as asparagus, Brussels sprouts, cabbage, broccoli, cauliflower, tomatoes, bell peppers, celery, carrots, green leafy vegetables and onions, as they are low in calories, high in fiber and contain protein.
“Increasing the amount of non-starchy vegetables and decreasing the amount of starches (such as rice, potatoes, pasta, and bread) that you eat can also help lower triglycerides,” says Zambrano.
How many vegetables to eat per day
Vegetables are a vital part of a heart-healthy diet, since in addition to providing vitamins and minerals, they provide fiber, antioxidants and are low in calories.
A study published in the journal Circulation of the American Heart Association reveals that participants who ate five servings of fruits and vegetables per day had a 12% lower risk of death from cardiovascular disease.
Adults should consume the equivalent of 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables each day.
