Individuals can try to consume these sterols and stanols with a meal that contains saturated fat for effectiveness. The FDA states that most people should try to consume 1.3 g or more of sterols and 3.4 g of stanols per day. Companies may add these ingredients to drinks, such as: However, vegetables and nuts contain low levels of sterols and stanols that cannot lower cholesterol. Sterols and stanols are plant chemicals similar in shape and size to cholesterol that block the absorption of some cholesterol. Combine the berries with 1/2 cup of low fat milk or yogurt and 1/2 cup of cold water. To include berries in the diet, people can make a berry smoothie by blending two handfuls - around 80 g - of any berry. In particular, anthocyanins, a powerful antioxidant agent in berries, can help improve cholesterol levels.īerries are also low in calories and fat. Many berries are rich in antioxidants and fiber, which may help reduce cholesterol levels. Tomato juice is also rich in cholesterol-reducing fiber and niacin.Ī 2019 study found that unsalted tomato juice helped improve serum LDL cholesterol levels in 260 adults in Japan over a year. Research suggests processing tomatoes into juice increases their lycopene content. Tomatoes are rich in a compound called lycopene, which may improve lipid levels and reduce LDL cholesterol. People can also check oat drink labels to ensure they contain beta-glucans, which may appear as part of the fiber information, and how much they include per serving. A 250 mL glass of oat milk may provide 1 g of beta-glucans. These soluble fibers may inhibit cholesterol absorption and help reduce cholesterol levels.Ī 2018 review suggests that oat drinks, such as oat milk, may offer a more consistent reduction in cholesterol than semi-solid or solid oat products. Oats contain beta-glucans, which create a gel-like substance in the gut and interact with bile salts. People can check the nutrition facts label on soy drinks to check how much soy protein they contain. The organization Heart UK recommends consuming 2–3 servings of soy-based foods or drinks daily, with one serving representing 250 milliliters (mL) of soy milk. The Food and Drug Administration (FDA) recommends consuming 25 grams (g) per day of soy protein as part of a diet low in saturated fat and cholesterol to help reduce the risk of heart disease.Īdditionally, it is preferable to consume soy in its whole and minimally processed form with little to no added sugars, salts, and fats. Replacing saturated fats with soy products may help reduce or manage cholesterol levels. In animal models, EGCG lowered certain enzyme concentration levels and decreased LDL cholesterol levels.Īccording to research in a 2021 review, black tea may also have positive effects on cholesterol. In human models, researchers associated higher green tea consumption with lower LDL cholesterol levels. Researchers in a 2020 study examined the effects of epigallocatechin gallate (EGCG), another beneficial antioxidant in green tea, on human, animal, and in vitro (outside a living organism) models. Green tea contains catechins and other antioxidant compounds that seem to help lower LDL and total cholesterol levels. Many types of drinks can help lower or control cholesterol levels. Share on Pinterest Kayoko Hayashi/Getty Images
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