The Best Grains to Help Lower Your Cholesterol (2024)

FAQs

The Best Grains to Help Lower Your Cholesterol? ›

Pick the Best Carbs

Beans and whole grains such as brown rice, quinoa, and whole wheat have more fiber and don't spike your blood sugar. They will lower cholesterol and make you feel full longer.

Pick the Best Carbs

Beans and whole grains such as brown rice, quinoa, and whole wheat have more fiber and don't spike your blood sugar. They will lower cholesterol and make you feel full longer.

Oatmeal, oat bran and high-fiber foods

Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.

Examples include chia, flax, pumpkin, and sunflower seeds. When it comes to adding these into the diet, possible ways include adding ground flaxseeds to a bowl of oatmeal, using sunflower butter in a sandwich, adding chia seeds to a pudding, or eating a snack of roasted pumpkin seeds.

Supports Heart Health: Studies have shown that the curcumin in turmeric milk may have a positive impact on heart health. It can help reduce cholesterol levels and improve blood circulation. Aids Respiratory Integrity: The properties of turmeric milk make it beneficial for respiratory health.

Cholesterol is often high due to excessive saturated and trans fat consumption. There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.

Cholesterol-lowering foods

1) Oatmeal, oat bran and high-fiber foods. Foods high in soluble fiber help reduce the absorption of cholesterol into your bloodstream. Soluble fiber is also found in kidney beans, apples, pears, barley and prunes. 2) Fish and omega-3 fatty acids.

For those who aren't big on watermelon, consider adding apples, grapes, strawberries, citrus fruits or even avocados to your diet. All of these are rich in pectin, a type of soluble fiber that lowers LDL cholesterol.

Are bananas good for cholesterol? ›

The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system. Grapes get into the bloodstream and carry all the bad cholesterol into the liver where it gets processed.

plenty of vegetables, fruit and wholegrains. a variety of healthy protein-rich foods (especially fish and seafood), legumes (such as beans and lentils), nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart-healthy eating pattern.

Good options are: almonds, macadamias, brazil nuts, cashew nuts, hazelnuts, pistachios, walnuts, peanuts, pecans.

Reduced risk of heart disease

Plant compounds found in lemons--namely limonin, hesperidin, and diosmin--have also been found to lower your cholesterol levels.

Whole grains are another good source of fiber. Instead of refined flour and white rice, try whole-wheat flour and brown or wild rice. Old-fashioned oatmeal is also a good choice, but not the quick-cooking versions, which have had much of the fiber processed out. And don't substitute sugar for fat.

Saturated fat is more likely to increase LDL cholesterol levels in our blood, along with refined carbohydrates such as white bread. People should try to increase their fiber intake, including eating more whole grain bread types, which can help to lower cholesterol levels.

Oatmeal: This hot cereal is a cardiologist favorite. It contains fiber, vitamins and minerals, and studies associate it with lowering cholesterol and helping with weight control, according to the American Heart Association. Use plain oatmeal as a base to add fruit and nuts.

Fill your plate with non-starchy vegetables like asparagus, Brussels sprouts, cabbage, broccoli, cauliflower, tomatoes, peppers, celery, carrots, leafy greens and onions, as they're low in calories, high in fiber and contain protein. “These vegetables support all of the goals we're trying to accomplish,” says Zumpano.