health
Dietitians reveal the best food for lowering cholesterol
If heart health is a priority, it's important to pay attention to foods that can help lower cholesterol. Combined with a balanced diet and regular physical activity, certain foods can contribute to controlling high cholesterol, which is one of the main risk factors for heart disease and stroke. Although there are many foods with this effect, nutritionists specifically highlight one, reports Martha Stewart.
TL;DR
- Oats are recommended by dietitians for their ability to lower cholesterol, primarily due to their soluble fiber content, specifically beta-glucan.
- Beta-glucan forms a gel in the digestive tract that binds to cholesterol-containing bile acids, leading to their excretion and a reduction in blood cholesterol.
- Consuming 5-10 grams of soluble fiber daily, approximately one cup of cooked oatmeal, helps lower LDL ('bad') cholesterol.
- Oats also contain magnesium, copper, manganese, plant sterols, and avenanthramides, which further support heart health by reducing inflammation and oxidative stress.
- For optimal cholesterol-lowering benefits, it's recommended to consume about one cup of cooked oatmeal daily, paired with other heart-healthy foods like nuts, seeds, lean proteins, and fruits.