Do not throw away: 4 processed foods that can actually lower cholesterol
Processed foods are an affordable and convenient way to add healthy nutrients. The fact that they are processed does not necessarily mean they are unhealthy - studies even prove the opposite.
If you have high cholesterol, it does not mean you need to avoid all processed foods. Some processed options can actually make it easier for you to include more nutrients in your diet that are associated with healthier cholesterol levels, including soluble fiber, plant proteins, and unsaturated fats, such as omega-3 fatty acids.
"Processed foods have a bad reputation; however, processing simply means that the food is different from its original form," explained dietitian Kiran Campbell. "Washing, freezing, canning, pasteurizing, fermenting, and grinding are all forms of processing," she added. Instead of focusing on whether a food is processed, you should simply check its overall nutritional profile. Many processed foods are accessible and often quite affordable, and there is no reason they shouldn't be available in your kitchen. These are the processed foods you should eat every week if you have high cholesterol.
Canned beans
"Canned beans are sold at a reasonable price, are shelf-stable, and are already cooked, which makes healthy eating much easier on busy days," explained Campbell. Beans are rich in soluble fiber, which creates a viscous gel in the digestive system that helps bind cholesterol and remove it from the body, which in turn helps lower cholesterol levels.
In addition to the soluble fiber content, beans also provide plant protein and resistant starch, which support a healthy gut microbiome. Studies specifically show that adding canned beans to your diet can help lower low-density lipoprotein (LDL cholesterol or "bad" cholesterol) levels. "Participants who ate one cup of drained and rinsed canned beans daily for four weeks lowered their LDL cholesterol levels by about 8% and their total cholesterol by more than 5% compared to a control group," shared Campbell.
Plain yogurt
Campbell noted that yogurt contains beneficial bacteria that may improve gut health. "Emerging research suggests that the gut microbiome may influence cholesterol metabolism, although more research is still needed," she added. When the gut microbiome is unbalanced and contains a negative ratio of "bad" and "good" bacteria, it can affect other processes in the body, such as cholesterol processing. Studies indicate that through several mechanisms, a healthier gut microbiome can have positive effects on cholesterol levels.
Guidelines so far have generally focused on low-fat or fat-free dairy products to help manage cholesterol, but recent studies suggest that full-fat dairy products may also fit into a cholesterol-friendly diet. "Dairy products have a complex nutritional profile that may have a neutral effect on cholesterol," explained Campbell. Choosing plain yogurt allows you to avoid excess added sugars. To add flavor and additional nutritional benefits, you can combine the yogurt with fiber-rich toppings like berries or nut butter.
Tofu
The US Food and Drug Administration (FDA) has approved a health claim stating that consuming 25 grams of soy protein per day as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. Studies also support the effects of soy protein on lowering cholesterol, with a meta-analysis finding that a median intake of 25 grams of soy protein daily lowered LDL cholesterol levels by 3% to 4% compared to non-soy protein.
Tofu may offer an additional benefit when it replaces high-saturated-fat foods. "For example, replacing a cheeseburger with stir-fried tofu reduces saturated fat intake and increases fiber intake when combined with vegetables and whole grains," she said.
Foods fortified with plant sterols
Fortification is an excellent way to help increase the nutritional value of foods and address chronic health conditions. Consuming foods fortified with plant sterols, such as breakfast cereals, margarine, or yogurt drinks, is one way to help manage cholesterol. Plant sterols are natural compounds that are structurally similar to cholesterol. For this reason, they compete with cholesterol for absorption in the intestine, and consequently, less cholesterol enters the bloodstream.
"Consuming 1.5 to 3 grams of plant sterols daily can reduce LDL cholesterol levels by 7% to 12%, especially when combined with other healthy lifestyle habits," noted Campbell.
