Oats are the trademark heart-healthy food, with lots of soluble fibre known to lower cholesterol levels. But they aren’t the only powerhouse food when it comes to lowering your cholesterol. Here are six other foods you’ll want to choose on a regular basis:
Barley
The world’s oldest grain, barley is a favourite for hearty soups and casseroles. About half the fibre in barley is soluble, with high levels of beta-glucans – the same cholesterol-lowering compound found in oats. Try a barley pilaf, or use barley flour in baking to replace a portion of the wheat flour in recipes.
Ground Flax Seed
Flax seeds have been shown to lower blood pressure and cholesterol. They are also rich in cancer-fighting lignans. The catch? They have to be ground up to make the most of these benefits. You can buy ground flax (sometimes called flax meal) or grind the seeds yourself in a coffee grinder. Add a tablespoon to your oatmeal, sprinkle into a smoothie, or add it to homemade muffins.
Salmon
One of the best sources of heart-healthy essential omega-3 fats, salmon, is also high in protein, potassium and B vitamins. Plus, it contains an antioxidant called astaxanthin that may help lower inflammation and prevent buildup of plaque in the arteries. Try it grilled or baked with a simple rub of olive oil, herbs and lemon.
Roasted Soybeans
Soy foods are rich in isoflavones, a compound that helps lower cholesterol and blood pressure. They also provide lots of iron and magnesium, and are a complete protein with a full set of all nine essential amino acids. Roasted soybeans make a convenient snack when you’re on the go. Not a fan of the crunch? Try tofu or edamame instead.
Sweet Potato
These orange or purple root vegetables are a great source of fibre and potassium that will boost your heart health, as well as provide cancer-fighting antioxidants. They’re not just for holiday meals – try them roasted or baked, or add mashed sweet potato to muffins or brownies to give your sweet treats a nutritious boost. Purple varieties are especially rich in anthocyanins, a type of antioxidant also found in berries.
Avocado
These unique fruits offer up to 20% of our daily fibre needs, and their high level of monounsaturated fat is known to lower our cholesterol. Try dipping raw veggies or whole grain crackers in some guacamole, or experiment with avocado toast and all its variations.
Adding more of these cholesterol-lowering foods to your meals is a delicious and simple way to support your heart health!
—
All the information provided on this site is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. My Heart – What To Know is not a healthcare provider or clinic. ALWAYS consult with a qualified healthcare provider regarding any questions you may have about a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. No physician-patient relationship is created by this website or its use.
This article was sponsored by Novo Nordisk Canada. All content is created independently by My Heart – What To Know with no influence from Novo Nordisk.