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The Best Plant Protein for Lowering Cholesterol, According to a Dietitian
TODAY.com • • health
Key Points:
- While dietary cholesterol does not directly affect blood cholesterol levels, choosing high-protein plant foods rich in soluble fiber can significantly improve cholesterol numbers.
- Soluble fiber found in fruits, vegetables, whole grains, and legumes helps lower LDL ("bad") cholesterol by binding to cholesterol and bile acids in the digestive tract and removing them from the body.
- Beans, especially navy beans, black beans, and red adzuki beans, are top plant-based proteins for lowering cholesterol due to their high soluble fiber and protein content, as well as their affordability and versatility.
- Lentils are another excellent option, providing both fiber and protein with low saturated fat, and can easily replace meat in various dishes like soups, curries, salads, and pasta sauces.
- Nuts, particularly almonds and walnuts, offer heart-healthy unsaturated fats that help reduce LDL cholesterol when used to replace saturated fat-rich foods, with a recommended serving size of a handful to balance calorie intake.
