There are many factors that influence cholesterol levels. Some of these factors, such as genetic factors, are beyond our complete control, while others, like diet, can be managed through effort to reduce risk. We explore the foods that help manage cholesterol levels, promote heart health, and reduce the risk of heart disease, as introduced by the American health information media 'Eat This, Not That.'

Legumes

 

Legumes such as lentils and chickpeas are not only highly nutritious but also help manage cholesterol levels. Above all, this is thanks to the soluble dietary fiber contained in legumes. Soluble dietary fiber binds with cholesterol particles in the digestive system and removes cholesterol before it is absorbed into the bloodstream.

According to data published in the nutrition journal 'Nutrients,' replacing just 1 ounce (about 30g) of common protein foods such as meat, poultry, eggs, and seafood with a quarter cup of soybeans can reduce cholesterol by more than 10%. Additionally, consuming half a cup of legumes has been shown to provide 10% more fiber, magnesium, copper, and potassium compared to consuming 1 ounce of refined grains like white rice.

Many health organizations, including the American Heart Association, recommend increasing the intake of plant-based proteins such as legumes to reduce the risk of heart disease, high blood pressure, and high cholesterol.

 

mushroom 

 

Mushrooms are also foods that help manage cholesterol levels. They contain powerful compounds such as beta-glucan and chitin, which help lower LDL (low-density lipoprotein) cholesterol, known as bad cholesterol, and increase HDL (high-density lipoprotein) cholesterol, known as good cholesterol.

According to a meta-analysis published in the American Journal of Medicine, an evaluation of seven prospective studies showed that mushroom consumption may have a positive effect on both HDL cholesterol and LDL cholesterol levels.

 

Macadamia nut 

 

Macadamia nuts, which produce a rich buttery flavor, are abundant in monounsaturated fats known to lower cholesterol levels. They also provide antioxidants, dietary fiber, and phytosterols (plant-derived phytochemicals), all of which are beneficial for overall heart health.

A randomized experiment published in the Journal of Nutritional Science showed that daily consumption of macadamia nuts resulted in lowered cholesterol levels.

 

Prune 

 

Prunes (dried plums) are rich in various nutrients and fibers that not only aid in bowel movements but also can contribute to heart health. There are research findings indicating that elderly individuals who frequently consume prunes have improved cholesterol levels. In particular, among men over 55, prune intake has been associated with improvements in HDL levels and the HDL to total cholesterol ratio. For women after menopause, consuming 4 to 6 prunes daily helped improve HDL levels and reduce inflammation markers (TNF-a). The soluble dietary fiber in prunes can also have a positive effect on cholesterol improvement.

 

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Your blood vessels need to be clean to stay healthy~

They are things that you can eat every day more than you think.

If you buy whole macadamia nuts

It's easy to open and seems fine for storage.

It tastes good when eaten with yogurt.