The best carbohydrates for lowering cholesterol, dieticians say: eat this, not that

High cholesterol can be tricky, and you need to make sure you lower it to maintain a healthy lifestyle. According to the Mayo Clinic, you can develop fatty deposits in your blood vessels, which eventually grow, making it difficult for sufficient blood to flow through the arteries. Sometimes, these deposits can suddenly rupture and form a clot that causes a heart attack or stroke.

Although it can be inherited, high cholesterol usually occurs as a result of your eating habits. Fortunately, this can be prevented with a healthy diet, regular exercise, and sometimes supplements. A stable diet also includes carbohydrates, so don’t be afraid to enjoy them while focusing on your health!

We asked professionals on our board of medical experts, Lauren Manaker, MS, RDN, LDN, CLEC, CPT, Amy Shapiro MS, RD and Toby Amidor, MS, RD, CDN for their recommendations on the best carbohydrates for lowering cholesterol. If you’re looking for more tips, check out these 5 easy ways to lower cholesterol, dieters say.

Oats in bowl and on the table
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Oats are a classic choice and there are so many ways to play with them to keep you entertained. You can make them into overnight oats, oatmeal, or, as Shapiro suggests, bake them in healthy oatmeal raisin cookies or even blend oats into your smoothies. With all the benefits of oats, it’s not surprising that they can help lower cholesterol either.

“There is evidence that oats help reduce the risk of cholesterol,” says Amidor. “A study published in Bmj found that eating oats was associated with a reduced risk of LDL (‘bad’ cholesterol) and a reduction in the ratio of total cholesterol to HDL (‘good’ cholesterol). “

Amidor also says there has been a reduction in inflammatory markers in those who eat oats, suggesting that eating oats may help reduce cholesterol and inflammation associated with cardiovascular disease.

Manaker and Shapiro also include that oats contain a fiber called beta-glucans, which bind LDL cholesterol in the body, helping it to remove it before it is absorbed.

Figs in a bowl
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Figs are not only great for improving bone health, but both fresh and dried figs are also high in vitamins and minerals and contain fiber.

“Three to five dried figs (40 grams) provide 100 calories and 4 grams of fiber, including soluble fiber along with calcium, potassium and magnesium,” says Amidor.

Search in American Journal of Clinical Nutrition it linked soluble fiber with the help to lower total and LDL cholesterol.

More types of beans in bowls
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“The Magic Fruit,” as some may call them, beans are known to provide many benefits to the human body, such as improving cholesterol and reducing the risk of heart disease.

“Beans provide carbohydrates along with plant-based protein and fiber, making them a superstar in the nutrition department,” says Manaker.

The Journal of Nutrition states that eating a cup of canned beans every day for four weeks can reduce total and LDL cholesterol in adults with high LDL cholesterol.

Bushel of apples
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You’ve heard the phrase “an apple a day keeps the doctor away”, and that’s because this fruit has so much to offer. Apples are packed with antioxidants and fiber and provide great benefits such as improving gut bacteria and dental health and even giving you better breath!

“The pectin found in the peel of apples helps lower cholesterol levels and promote heart health,” says Shapiro.

Shapiro also points out that you choose from any of your favorite apples, as any colorful color of these fruits will do the trick.

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