Considering only 9% of people eat the recommended amount of vegetables per day, according to the Centers for Disease Control and Prevention, any vegetable you’re eating right now—whether that’s carrots, salad greens or broccoli—is a win.
But if you’re one of the 86 million American adults with high cholesterol, according to the CDC, know that the condition can often be improved through diet and lifestyle changes, as well as medication, if necessary. These dietary changes include eating vegetables, especially a certain type of vegetable. Read on to find out what we crowned as our No. 1 vegetable for lowering high cholesterol. (It’s a good one!)
Why Vegetables Are Beneficial for High Cholesterol
Not all cholesterol is “bad.” This waxy substance is necessary for building cell walls and making vitamins and hormones. Excess cholesterol becomes a problem because it can form thick deposits on the inner walls of your arteries, making them narrower and less flexible. This leads to a condition called atherosclerosis, which increases your risk of heart disease and stroke.
Vegetables are heart-protective because they contain a specific type of fiber called soluble fiber. “Soluble fiber binds and removes cholesterol from the body through bowel movements,” says Veronica Rouse, RD, owner of The Heart Dietitian in Ontario, Canada.
Vegetables also contain other cholesterol-lowering nutrients like antioxidants and plant sterols. Plant sterols are compounds that “are similar in structure to cholesterol and can help reduce the absorption of cholesterol in the intestines, which can lead to lowered blood cholesterol levels,” says Rouse.
Although all vegetables bring an array of cholesterol-lowering benefits to the table, there is one veggie that claims our No.1 spot: Brussels sprouts. Here’s why.
Brussels Sprouts Are a Good Source of Soluble Fiber
A half-cup of Brussels sprouts provides 4 grams of total fiber, 2 grams of which are soluble fiber. According to the National Lipid Association, adding just 5 to 10 grams of soluble fiber per day to your diet from foods like vegetables could lower total and “bad” LDL cholesterol by at least 5 to 11 points.
Brussels Sprouts Are Loaded with Antioxidants
Free radicals are produced naturally in the body, but if left unchecked they can cause oxidative stress, which increases your risk of health conditions like heart disease. Antioxidants help neutralize this oxidative damage, helping to prevent the cell damage caused by free radicals. And guess what: these mini cabbage-looking veggies are almost as antioxidant-rich as kale and spinach, according to the National Library of Medicine.
Brussels sprouts specifically contain antioxidants quercetin and kaempferol, says Rouse. She points to a 2019 study from Nutrients that shows these beneficial compounds can help reduce oxidative stress in the body. What’s more, a half-cup of cooked Brussels has just about half of the vitamin C (another antioxidant) that your body needs in a day.
Go ahead and ask for a second serving of sprouts: A 2021 study from the British Journal of Nutrition found that eating more cruciferous vegetables (like broccoli or Brussels sprouts) lowered the risk of atherosclerosis. In the study, older women who had the highest intake of these veggies (equating to more than a half-cup of raw Brussels sprouts) per day had 46% lower odds of having a specific marker for atherosclerosis compared to those eating the lowest amounts (less than a quarter-cup per day). Researchers think certain bioactive compounds—flavonols, pectin, vitamin K—in cruciferous vegetables may help lessen oxidative stress and inflammation and prevent the calcification of arteries.
The Bottom Line
High cholesterol can increase your risk of heart disease, but diet and lifestyle changes can make a significant impact on your levels. One of the most potent dietary changes is increasing the fiber in your diet, which you can do by consuming the recommended 2.5 to 3.5 cups of vegetables per day. One vegetable we love for its cholesterol-lowering benefits is antioxidant-rich Brussels sprouts. Get started with these Crispy Smashed Brussels Sprouts or Garlic-Parmesan Roasted Brussels Sprouts.
plenty of vegetables, fruit and wholegrains. a variety of healthy protein-rich foods (especially fish and seafood), legumes (such as beans and lentils), nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart-healthy eating pattern.
Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
Cholesterol is often high due to excessive saturated and trans fat consumption. There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
A dietitian can evaluate your diet and create a plan and detailed menu to work with your lifestyle and daily routine. A dietitian will ask about your eating habits. For example: What times of the day do you usually eat?
Try beans and other high-protein, low-cholesterol foods.
Eating good sources of protein can keep you from overeating throughout the day. Some high-protein, low-cholesterol options include: Black beans, kidney beans, and soybeans. Chickpeas.
Golden milk, also known as turmeric milk, is a common Indian drink that has recently been gaining popularity in western cultures due to many health claims. It's beautiful bright yellow color is a result of adding turmeric, along with spices such as cinnamon and ginger, to milk.
One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice. If you like eggs but don't want the cholesterol, use only the egg whites.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system. Grapes get into the bloodstream and carry all the bad cholesterol into the liver where it gets processed.
Multigrain bread is good for high cholesterol so long as it does not contain fat-dense ingredients (i.e. milk, butter, eggs) and is made from 100% whole grains. You'll want to double-check the nutrition label before reaching for multigrain bread, as not all multigrain loaves of bread are the same.
It blocks some cholesterol from being absorbed from the intestines into the blood stream. Pulses such as beans, peas and lentils are particularly high in this kind of fibre. Sweet potato, aubergine, okra (ladies' fingers), broccoli, apples, strawberries and prunes are also good options.
In terms of diet, try to avoid trans fats, as they can increase LDL cholesterol and lower HDL cholesterol levels. Foods prepared with shortening, such as cakes and cookies, often contain trans fats, as do most fried foods and some margarines. Limit saturated fat, found in meats and full-fat dairy products, as well.
Pears and apples have a lot of pectin, which is a type of fiber that can lower cholesterol. So do citrus fruits like oranges and lemons. Berries are also high in fiber. Try this Pear and Red Onion Gratin as a side dish.
Many different types of drinks, including green tea, oat drinks, soy drinks, and plant milk smoothies, contain compounds that may help reduce or manage cholesterol levels. Cholesterol is a waxy substance the body uses to make cells and hormones.
Introduction: My name is Merrill Bechtelar CPA, I am a clean, agreeable, glorious, magnificent, witty, enchanting, comfortable person who loves writing and wants to share my knowledge and understanding with you.
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