FROM WALNUTS TO BEANS; PROTEIN SOURCES THAT CAN HELP LOWER YOUR CHOLESTEROL

Cholesterol is a substance that is produced by your body and it also helps in the production of Vitamin D, hormones and enzymes that help in the digestion of food. While cholesterol is often thought to be bad for your body, there are two types of cholesterol, one that is good and one that is bad. Bad cholesterol, also known as low-density lipoprotein (LDL) can lead to the buildup of plaque in the arteries, thereby, causing heart disease, heart attack, stroke and other conditions. On the other hand, good cholesterol, also known as high-density lipoprotein (HDL) helps in getting back the cholesterol from the arteries to the liver form where it can be removed. It is important that you have higher ‘good’ cholesterol than ‘bad’ cholesterol.

Proteins are an important part of an individual’s diet and you should include a considerable amount of protein in your diet. Proteins are an important part of an individual’s diet and you should include a considerable amount of protein in your diet. Proteins play an important part in lowering cholesterol levels. They have amino acids that help in the synthesis of enzymes which aid in cholesterol metabolism. Next, protein-rich foods like lean meats, fish, beans, and legumes are good alternatives for foods that are high in saturated and trans fats. Also, protein-rich foods also have fibre in them, which is known to lower cholesterol levels.

However, people who have high cholesterol levels might not be able to eat protein from all available sources. This is because some of these might also have high amounts of saturated fats and bad cholesterol among others which might contribute to making your cholesterol levels worse. Therefore, it is important that you eat proteins that can help to lower your cholesterol levels.

Legumes

Beans, lentils, peas and chickpeas are good sources of plant-based protein and are rich in soluble fibre. These bind to the cholesterol in the digestive system and help to remove it from the body. Regular consumption of legumes can help lower bad cholesterol levels.

Oats and Barley

These grains are not only good sources of protein but they also have beta-glucan. This is a type of soluble fibre that has been shown to lower cholesterol by forming a gel-like substance in the gut, which binds cholesterol.

Nuts

Almonds, walnuts and other nuts can give you a good dose of protein. They also have heart-healthy fats and fibre. Eating nuts regularly can improve your lipid profile by reducing total and LDL cholesterol. They also help to increase the good cholesterol levels.

Soy Foods

Tofu, tempeh and edamame are high in protein and can help in lowering cholesterol levels. Soy proteins have isoflavones that can help lower LDL cholesterol and also impact your good cholesterol by increasing it.

Fatty Fish

Salmon, mackerel and sardines are high in omega-3 fatty acids. These help to lower triglyceride levels and blood pressure.

Avocado

While avocado is not high in protein, it complements protein-rich dishes and gives you monounsaturated fats which can help reduce LDL cholesterol and also boost HDL cholesterol. Adding avocados to a balanced diet can help to improve overall lipid profiles.

Seeds

Seeds such as flaxseeds and chia seeds are not only rich in protein but they also have omega-3 fatty acids and fibre. The soluble fibre helps lower cholesterol and improves heart health.

Whole Soy

Foods like soy milk and whole soybeans are known to be beneficial. Whole soy has more of the natural plant compounds which eventually helps in reducing cholesterol levels and improving heart health.

2024-05-05T06:25:13Z dg43tfdfdgfd