High cholesterol tends to surprise you. But, by focusing on what you put on your plate, these small choices can add up to big improvements in cholesterol levels.
Even though experts now agree that the cholesterol in our diet has no direct impact on blood cholesterol levels, food choices remain important. And by opting for the right protein-rich plant foods, you can have a significant impact on your cholesterol levels.
In particular, look for plant-based proteins that contain fiber, especially soluble fiber, says Natalie Rizzo, registered dietitian and editor-in-chief of TODAY Nutrition.
“Soluble fiber binds to cholesterol and bile acids in the digestive tract and removes them from the body with the stool,” she explains. “Over time, eating the recommended daily amount of fiber can help lower LDL, or “bad” cholesterol.”
You can find fiber, including soluble fiber, in many types of plant foods, including fruits, vegetables, whole grains, and legumes.
The #1 plant protein to help lower cholesterol
Beans
Beans are Rizzo’s top choice because they’re “a great combination of plant-based protein and soluble fiber,” she says. “This soluble fiber is particularly helpful in lowering LDL cholesterol.”
The beans with the most fiber are white beans, which provide more than 9 grams of fiber per serving, TODAY.com previously explained. Black beans and red adzuki beans are a close second, each containing about 8 grams of fiber per serving.
Beans are packed with satiating protein as well as gut- and heart-healthy fiber. Plus, they’re affordable, versatile, and easy to keep on hand, says Rizzo.
She likes to use them in quesadillas and tacos. You can also easily mix white beans into soups, dips, and sauces for an extra boost of fiber and plant-based protein.
Other Plant Proteins to Manage Cholesterol Levels
Lenses
Another star legume, lentils provide a good dose of fiber as well as plant proteins. Half a cup of lentils will give you 9 grams of protein as well as 8 grams of fiber.
“They are also naturally very low in saturated fat,” says Rizzo. “I particularly like lentils because they cook relatively quickly and can easily replace all or part of the meat in a recipe.”
Lentils are, of course, great in soups and curries, Rizzo says, but she also likes to add them to salads and pasta sauces.
Nut
Fiber is the star when it comes to lowering cholesterol, but heart-healthy unsaturated fats are also an important part of your diet, says Rizzo. “Replacing foods high in saturated fat with foods high in unsaturated fat can help lower LDL cholesterol,” says Rizzo.
She recommends nuts, especially almonds and walnuts, because “they can replace foods high in saturated fat, like nut butter instead of butter on toast,” she says. “They’re high in calories, but that doesn’t mean you should avoid them. A handful of nuts is usually a satisfying serving,” she adds.
Rizzo loves adding nuts to oatmeal, yogurt, and salads, or snacking on them on their own. She’s also a fan of nut butters on toast, in smoothies or with fruit. “It’s an easy way to add protein and heart-healthy fats without cooking anything,” she says.
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