Vegetables that Lower Cholesterol

Topics: Cholesterol Article Highlights
  • By tweaking your diet by adding more vegetables, you can support healthy cholesterol levels
  • Monounsaturated fats can help to support a healthy balance of “bad” LDL cholesterol and “good” HDL cholesterol
  • A great way to lower your cholesterol intake is to replace many fatty meat and dairy products with soy
MR_Vegetables that Lower Cholesterol

It isn’t hard to eat your way to high cholesterol, but fortunately there are a lot of foods that can help support healthy cholesterol levels. The American Heart Association (AHA) recommends 4 to 5 servings of veggies every day. By tweaking your diet by adding more vegetables, you can support healthy cholesterol levels and help improve your overall heart health. Learn about MegaRed’s favorite vegetables that support healthy cholesterol levels and learn tips on incorporating these veggies into your diet.

Avocado

Avocados are nutrient rich and a great source of fiber, both of which help keep cholesterol levels in check, but avocados a great for a heart healthy diet because it is full of monounsaturated fat. Monounsaturated fat helps support a better balance of the “bad” LDL cholesterol and the “good” HDL cholesterol – that’s way better than anything the saturated fats and trans fats found in commercial foods can offer you.[1]

Tip: Many people eat avocados in guacamole with high sodium and high-fat tortilla chips. Try avocado on sandwiches, mixed in with your salad, or as a substitute for butter when baking. 

Soy Protein and Edamame

A great way to support healthy cholesterol levels is to replace many fatty meat and dairy products with soy. Just 25 grams of soy protein a day can help support healthy levels of cholesterol. [2] Edamame are green soybeans with a buttery taste. They’re high in soluble fiber and in isoflavones, a plant compound that supports healthy cholesterol levels.

Tip: To get your daily 25 grams, mix in tofu and edamame in stir fry for dinner, or replace the milk in your cereal with soy milk. Eating soy is a great low-calorie way to get your protein and support healthy cholesterol levels.

Okra

The soluble fibers in okra (in the form of pectins) has helped support health levels of cholesterol in animal studies.[3]

Tip: Okra is becoming more popular because it grows perennially in warmer climates and it is relatively simple to grow. Try it out in your garden or pick up a few at the grocery store.

Eggplant

Like okra, the soluble fibers in eggplant help to support healthy cholesterol levels.[4]

Tip: Eggplant is a great substitute for many classic meals. Try making eggplant parmesan instead of chicken parmesan for a heart-healthy meal. 

Tomato

Tomatoes are rich with lycopene, a plant compound that may have a healthy effect on LDL cholesterol levels. Prepared tomatoes are even better – research shows that the body absorbs lycopene more efficiently when tomatoes are processed or cooked.[5]

Tip: Tomatoes are an easy addition to your diet. Get tomato sauce on your pasta, drink tomato juice, or add a can of tomatoes to your soup recipe.

If you're looking to support healthy cholesterol levels, adding more vegetables to your diet is one of the first steps you need to take. Talk to your doctor to learn more about these vegetables that support healthy cholesterol levels, and see if MegaRed can supplement your heart health regimen.



[1] http://www.aarp.org/health/healthy-living/info-09-2012/foods-that-help-lower-cholesterol-slideshow.html#slide1

[2] http://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol

[3] http://healthland.time.com/2013/07/22/eat-this-now-okra/

[4] http://www.aarp.org/health/healthy-living/info-09-2012/foods-that-help-lower-cholesterol-slideshow.html#slide3

[5] http://www.aarp.org/health/healthy-living/info-09-2012/foods-that-help-lower-cholesterol-slideshow.html#slide9

cholesterol-slideshow.html#slide9

Next Article

Similar Articles

MR_Exercise-and-cardiovascular-health

Exercise and Cardiovascular Health

Learn the importance of exercise for cardiovascular health and how you can fit it into your schedule with these tips from MegaRed.


MF_How-to-Lower-Cholesterol-Naturally

How to Support Healthy Cholesterol Levels Naturally

Learn about a lifestyle that supports healthy cholesterol level with tips from MegaRed. We have info on how changes in diet and exercise affect healthy cholesterol levels.


MR_High_Cholesterol_Foods

5 Foods High in Cholesterol to Avoid

Learn how unhealthy diet, obesity and high cholesterol are a major risk factor for heart disease.


MR Good And Bad Cholesterol

Knowing Your Levels: Good and Bad Cholesterol

Learn the difference between good and bad cholesterol and what is considerate healthy levels of cholesterol.