Best Carbs to Lower Cholesterol

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1. Oats

Breakfast with oatmeal or a cold oat-based cereal like Cheerios is a simple first step to decreasing cholesterol. It contains 1 to 2 grams of soluble fiber.

2. Whole grains

Barley and other whole grains, like oats and oat bran, can help lessen the risk of heart disease by providing soluble fiber.

3. Beans

Beans are particularly high in soluble fiber. They also take longer to digest, so you feel fuller longer. That's why beans are a good weight-loss food.

4. Eggplant and okra

These two low-calorie vegetables are high in soluble fiber.

5. Nuts

Many studies demonstrate that eating almonds, walnuts, peanuts, and other nuts is excellent for the heart. Two ounces of nuts each day can reduce LDL by 5%.

6. Vegetable oils

Using liquid vegetable oils instead of butter, lard, or shortening while cooking or eating can reduce LDL.

7. Fruits

These fruits are high in pectin, a soluble fiber that decreases LDL.

8. Soy

The effect is smaller, according to studies. 25 grams soy protein per day (10 oz tofu or 2 1/2 cups soy milk) can reduce LDL by 5%-6%.

9. Fatty fish

Eating fish twice or three times a week can lower LDL by replacing meat with LDL-lowering saturated fats and providing LDL-lowering omega-3 fats.

10. Fiber supplements

Soluble fiber supplements are the least enticing. Soluble fiber is found in Metamucil and other bulk-forming laxatives.

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