Want to control your bad cholesterol levels and lower your risk of heart disease? Leading cardiologists say add these five cholesterol lowering foods to your diet every day!
Dr. Elizabeth Klodas, a preventive cardiologist in Minneapolis, Minnesota, recently sat down with CNBC and said that she eats these five fiber-rich foods every day:
- Oats
- Chickpeas
- Arugula
- Almonds
- Avocado
Why These Five?
The one thing all five of these foods have in common is they are all loaded with both soluble and insoluble fiber. That kind of fiber dissolves in water and forms a gel-like substance in the gut. This “goo” binds to cholesterol and helps prevent the digestive tract from absorbing it. The trapped cholesterol is excreted in a bowel movement, naturally lowering levels in the body.
However, you also need Insoluble fiber, because it doesn’t dissolve in water and helps move food through the digestive system, promoting regular bowel movements. They work together for improved digestion and a health gut. Both types of fiber are found in plant foods, including fruits, vegetables, legumes and whole grains.
Dr. Klodas says that adults should eat 25-38 grams of fiber per day, so aim to meet that goal with a healthy diet. Breakfast may be a particularly good time to eat fiber, ensuring a healthy start to the day with foods like oatmeal, whole wheat bread and fruit.
As for Klodas’ five favorites:
- Oats are rich in beta-glucan, a soluble fiber that is well known for supporting heart health by lowering LDL (“bad”) cholesterol.
- Chickpeas are rich in potassium and magnesium, which are important for blood pressure control. They’re among beans with the most fiber.
- Arugula is her overall favorite high-fiber, low-calorie leafy green because of its peppery flavor.
- Almonds are among the three nuts with the most fiber.
- Avocados are a delicious source of fiber, and they’re high in healthy fats, which are also good for the heart.
If you want to improve your gut and heart health, start with your shopping list. Be sure to add these foods to your diet, along with regular exercise and other healthy lifestyle habits to help lower your cholesterol levels, reduce your risk of heart disease and improve your overall health.