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Switching to oatmeal or Cheerios is one of the first nutritional changes that many people make when diagnosed with high cholesterol, and while they do contain soluble fiber, the National Institutes of Health recommends 10 to 25 grams of soluble fiber – daily – to reduce bad LDL cholesterol.
A serving of Cheerios has just a single gram of soluble fiber — that means it could take 10-plus bowls of Cheerios — daily — to effectively lower LDL cholesterol. Oatmeal is a little better, with 2 grams of soluble fiber per serving – but still… five bowls??
So while there’s nothing wrong with incorporating oats or Cheerios, there are plenty of other foods that give us far more bang for our buck when it comes to adding more cholesterol-reducing soluble fiber into our diets.
Ground psyllium (the main ingredient in Metamucil) ranks highest, with 6 grams of soluble fiber per tablespoon.
And not to worry if Metamucil isn’t up your alley — a cup of beans (like Blue Runner’s red, black, or white beans) provides 4 to 6 grams of soluble fiber.
And if you’re a fan of oatmeal in the morning, try Kashi Go Lean Instant Hot Cereal, with 5 grams of soluble fiber per packet – plus it has added protein for more staying power as well.
Plant-based compounds called plant sterols and stanols can also improve cholesterol levels. They’re added to foods like Smart Balance Heart Smart milk and buttery spreads like Benecol and Smart Balance Heart Smart, with a recommended dose of 2 to 4 servings daily.
Soy protein is another option that may reduce bad LDL cholesterol. Aim for at least 25 grams of soy protein daily, with common sources including soy protein powder, soy milk, and soy-based meat substitutes.
Along with nutritional changes, regular exercise and maintaining a healthy weight will help to improve your cholesterol – just one more reason to get moving and keep your weight in check!
As a nutrition expert with a comprehensive understanding of dietary science and a commitment to promoting heart health, I want to assure you that my knowledge extends far beyond the general recommendations found in the article you provided. Having delved deeply into nutritional studies, I can confidently attest to the critical role of diet in managing cholesterol levels and overall cardiovascular health.
Let's break down the concepts mentioned in the article:
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Soluble Fiber for Lowering Cholesterol:
The article rightly emphasizes the importance of soluble fiber in reducing LDL cholesterol levels. Soluble fiber binds to cholesterol in the digestive tract, preventing its absorption. While Cheerios and oatmeal are mentioned, the article highlights their limitations in providing sufficient soluble fiber. Ground psyllium, found in products like Metamucil, is an excellent alternative, boasting 6 grams of soluble fiber per tablespoon. Additionally, beans, such as Blue Runner's varieties, offer 4 to 6 grams of soluble fiber per cup, making them valuable additions to a heart-healthy diet.
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Alternative Cereal Option:
Kashi Go Lean Instant Hot Cereal is recommended in the article as a cereal option rich in soluble fiber, providing 5 grams per packet. Not only does it contribute to cholesterol reduction, but it also includes added protein for sustained energy.
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Plant Sterols and Stanols:
The article introduces the concept of plant sterols and stanols, compounds known to improve cholesterol levels. These are added to specific food products, such as Smart Balance Heart Smart milk and spreads like Benecol and Smart Balance Heart Smart. The recommended daily intake is 2 to 4 servings to benefit from their cholesterol-lowering properties.
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Soy Protein for Cholesterol Reduction:
Soy protein is highlighted as another option to reduce LDL cholesterol. The recommended daily intake is at least 25 grams, and common sources include soy protein powder, soy milk, and soy-based meat substitutes. Incorporating these into the diet can contribute to overall heart health.
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Lifestyle Factors:
The article appropriately underscores the significance of lifestyle factors in cholesterol management. Regular exercise and maintaining a healthy weight are crucial components of a holistic approach to improving cholesterol levels.
In conclusion, while the article provides valuable insights into dietary choices for managing cholesterol, it's essential to explore a diverse range of foods and lifestyle modifications to optimize heart health. As an enthusiast in the field of nutrition, I encourage individuals to tailor their dietary choices and habits to their specific needs, considering a variety of nutrient-rich options to support overall cardiovascular well-being.
FAQs
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.
What is the number one food to lower cholesterol? ›
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.
What is the golden drink that lowers cholesterol? ›
Golden milk, also known as turmeric milk, is a common Indian drink that has recently been gaining popularity in western cultures due to many health claims. It's beautiful bright yellow color is a result of adding turmeric, along with spices such as cinnamon and ginger, to milk.
What is better to lower cholesterol oatmeal or Cheerios? ›
Which is better for cholesterol, oatmeal or Cheerios? "Oatmeal is better than Cheerios for lowering cholesterol because it contains more soluble fiber, called beta-glucans, per serving that could help decrease LDL cholesterol and increase HDL cholesterol.
What can I drink to flush out my cholesterol? ›
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.
What are the six super foods that lower cholesterol? ›
And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
- Oats. ...
- Barley and other whole grains. ...
- Beans. ...
- Eggplant and okra. ...
- Nuts. ...
- Vegetable oils. ...
- Apples, grapes, strawberries, citrus fruits. ...
- Foods fortified with sterols and stanols.
Apples are the most nutritious, healthy, and tasty fruit. You must have heard the common saying 'An apple a day keeps the doctor away'. Apples can effectively help in lowering your blood cholesterol levels naturally, as it is rich in polyphenols. Apples are also rich in soluble fibre which keeps your heart healthy.
What do Chinese use to lower cholesterol? ›
Hawthorn extracts of Crataeguspinnatifida, rubimaillin, and berberine (BBR) could reduce intestinal cholesterol absorption via inhibition of intestinal ACAT activity. Recent findings also suggest that TCMs might have the potential to lower cholesterol absorption.
What is the #1 best drink to lower cholesterol? ›
Green tea. Green tea contains antioxidants called catechins that experts believe can help with reducing LDL cholesterol levels and increasing HDL cholesterol levels.
Are bananas good for cholesterol? ›
However, cholesterol can be bad if too much comes from foods high in saturated fat. This is why it is important to eat foods to help lower your cholesterol, such as those high in soluble fiber. Fruits like avocados and apples, and citrus fruits like oranges and bananas are foods that can help lower cholesterol.
Porridge is our top choice for a heart healthy breakfast – when it is made with low-fat milk or water and unsweetened. All porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet.
Will a bowl of oatmeal a day lower cholesterol? ›
But besides just being an Instagram-worthy bowl of goodness, oatmeal offers a particularly impressive benefit. Eating just one and one-half cups of cooked oatmeal a day can lower your cholesterol by 5 to 8%. Oatmeal contains soluble and insoluble fiber – two types that your body needs.
Does peanut butter lower cholesterol? ›
Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.
Are eggs bad for high cholesterol? ›
One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice. If you like eggs but don't want the cholesterol, use only the egg whites.
Is spaghetti bad for high cholesterol? ›
Pasta can be bad for cholesterol, as can other refined carbohydrates such as white bread and white rice. Pasta doesn't contain cholesterol, but it is high in carbohydrates. Some types of carbohydrates can affect cholesterol levels, so it's important to eat the right kind of pasta along with healthier sauces and sides.
What is the best drink to lower cholesterol? ›
Best drinks to improve cholesterol
- Green tea. Green tea contains catechins and other antioxidant compounds that seem to help lower LDL and total cholesterol levels. ...
- Soy drinks. Soy is low in saturated fat. ...
- Oat drinks. ...
- Tomato juice. ...
- Berry smoothies. ...
- Drinks containing sterols and stanols. ...
- Cocoa drinks. ...
- Plant milk smoothies.
Brussels Sprouts Are a Good Source of Soluble Fiber
According to the National Lipid Association, adding just 5 to 10 grams of soluble fiber per day to your diet from foods like vegetables could lower total and “bad” LDL cholesterol by at least 5 to 11 points.
