The best diet for lower cholesterol (Not what you think)
If you have high cholesterol, you’re likely going to have to make some tweaks to your diet to get things under control.
(Which is a much better option than taking statins…)
But, before you start wiping out foods, today I’ve got the scoop on a “diet” that will help you naturally LOWER your cholesterol without sacrificing foods WITH cholesterol!
First of all, eating a meal “high” in cholesterol could raise your cholesterol markers during a cholesterol test.
But that doesn’t necessarily mean you have high cholesterol.
That being said, if you DO have high cholesterol, consider a diet high in FIBER to help things level out.
I’m not talking the manufactured “fiber” you’d see in refined grains… I’m talking soluble fiber found in a bevy of wholesome, natural foods, like:
- Oats
- Beans
- Lentils
- Peas
- Berries
- Apples
- Seeds
Fiber is synonymous with regularity and overall good digestive health, but soluble fiber actually has the consistency of a “gel” which allows it to soak up excess cholesterol and excrete it through your digestive system—lowering the chance of it being absorbed through the bloodstream.
It’s simple… the more fiber you eat, the less cholesterol you could have!
But there’s a problem… most Americans (especially older adults) simply DON’T EAT ENOUGH FIBER!
In fact, it’s estimated that 95% of Americans don’t consume the recommended amount of fiber each day (about 14 grams).
Getting enough fiber isn’t just about loading up on whole grains (or anything labeled as such). To ensure you’re getting enough fiber, you need to also eat plenty of fruits, vegetables, and healthy fats (like avocados).
If you’re taking any medications for cholesterol, talk to your doctor about the importance of fiber in your cholesterol control plan.
To better cholesterol control,
Cory Templeman
Senior Editor, eAlert
PS – Speaking of eating for better health, check out this afternoon’s eAlert for how better blood pressure starts with what’s going in your gut.
Sources:
Cadogan, Shyla. “The best nutrient to lower cholesterol is…” https://studyfinds.org/best-nutrient-lower-cholesterol/
Precker, Michael. “Sound the Alarm! Most of Us Need More Fiber in Our Diet.” https://scitechdaily.com/sound-the-alarm-most-of-us-need-more-fiber-in-our-diet/
