High cholesterol: Nutritionist reveals top prevention tips
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Dr Brunilda Nazario verified that one of the “healthiest” red proteins to incorporate into your diet are kidney beans. Ideal as a meat replacement, kidney beans may help toward lowering cholesterol levels. Dr Nazario confirmed: “Reducing cholesterol is one way to lower your risk of heart disease and improve your heart health. “Kidney beans are one of the healthiest types of beans to use as a protein source.”
They usually contain “less fat and saturated fat than other varieties of bean but with comparable amounts of fibre and protein”.
As beans are a “low-glycemic index food”, it can help prevent spike in blood sugar levels too.
Consequently, less harm is done to the arteries and the risk of heart disease is lowered.
Kidney beans are rich in:
- Iron
- Manganese
- Folate
- Phosphorus
- Thiamine (Vitamin B1).
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Experts at Harvard Medical School advised to “focus on plant-based protein”.
Examples include: lentils, black beans, chickpeas, soybeans, tofu, nuts, and flaxseeds.
Research published in the American Journal of Clinical Nutrition highlighted how plant protein is more beneficial than meat protein.
The study involved 113 adults who would eat red meat, white meat, or non-meat sources of protein.
All of the foods consumed during the study were provided by the researchers, participants maintained their baseline activity levels and abstained from alcohol.
The results revealed that low-density lipoprotein (LDL), otherwise referred to as “bad” cholesterol, was “significantly higher” after consuming red or white meat compared to the non-meat diet.
High-density lipoprotein cholesterol (HDL), regarded as “good” cholesterol, was unaffected by protein source.
Described as a “striking” study by experts at Harvard Medical School, limitations were numerous.
For instance, the sample size was considered “small”, the duration of the research only lasted for 16 weeks, and there was a relatively high dropout rate of participants.
The NHS recommends lowering cholesterol by eating “less fatty food”, such as:
- Meat pies, sausages and fatty meat
- Butter, lard and ghee
- Cream and hard cheese, like cheddar
- Cakes and biscuits
- Food that contains coconut oil or palm oil.
Instead, people hoping to reduce their cholesterol levels are encouraged to eat more:
- Oily fish, like mackerel and salmon
- Brown rice, bread and pasta
- Nuts and seeds
- Fruits and vegetables.
In addition to dietary considerations, those wanting to reduce their cholesterol levels must exercise every day.
All types of movement can count towards your recommended exercise target of 150 minutes each week.
Examples include: swimming, cycling, jogging, brisk walking, sports, and dancing.
“Try a few different exercises to find something you like doing,” the NHS said.
“You are more likely to keep doing it if you enjoy it.”
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