High cholesterol levels indicate that your blood contains an excessive amount of cholesterol, a fatty material. A buildup of cholesterol can lead to blood vessel blockages if it is not managed. And if this isn’t fixed, it can lead to health problems like heart problems and strokes.
It is widely known that what you eat has a significant impact on your cholesterol levels. One of the main reasons of elevated cholesterol is a high-fat diet. So, some foods can also help lower levels.
Blood contains two distinct forms of cholesterol, frequently referred to as “good” and “bad” cholesterol.
High-density lipoprotein, or “good” cholesterol, lowers your risk of developing heart disease or a stroke.
Low-density lipoprotein or “bad” cholesterol increases your risk of this.
A study that was published in the Journal of Nutrition in 2021 claimed that a variety of canned beans could lower blood levels of total cholesterol and low-density lipoprotein.
For the study, a group of 73 adults with high cholesterol levels received various amounts of canned beans, including a combination of black, navy, pinto, dark red kidney, and white kidney, from the University of Guelph in Canada.
The study’s conclusion reads, “Consumption of one cup (180g) of canned beans of multiple varieties decreased total and LDL cholesterol in adults with elevated LDL cholesterol, supporting a practical strategy for cardiovascular disease risk reduction.”
The study compared cholesterol levels four weeks after having one cup of beans, half a cup of beans, or one cup of white rice.
The cholesterol-lowering effects of beans may be attributable to their high fiber content.
According to Healthline, the presence of fiber in the digestive system can lessen the body’s absorption of cholesterol.
Although it is believed that the average individual only consumes about 20 grams of fiber per day, government standards advise us to eat 30 grams of fiber daily.
A healthy blood total cholesterol level is typically five millimoles per litre (mmol/l) or less.
More specifically, one or more mmol/l of high-density lipoprotein is considered healthy.
Low-density lipoprotein should be four mmol/l or fewer as well.
High cholesterol is typically associated with a range of lifestyle factors, including food and activity.
It can, however, run in families.
The NIH suggests the following to lower cholesterol levels:
- reducing saturated fat intake
- more exercise
- stopping smoking
- reducing alcohol consumption.
The foods it suggests are:
- Salmon and other fatty fish, such as mackerel
- bread, brown rice, and spaghetti
- seeds and nuts
- vegetables and fruits.
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