Cholesterol is a molecule of the lipid family, essential for the proper functioning of the body. But when we make too much of it, it ends up damaging and blocking our vessels, thus increasing the risk of cardiovascular disease. We then speak of “bad cholesterol”, explains the National Institute of Health and Medical Research (Inserm).
To keep cholesterol levels low, doctors advise eating as little saturated fat as possible. A classic British breakfast of white beans on wholemeal toast might help.
Legumes, a versatile food
Harvard Health experts share, in a communiquéwhich « Different foods lower cholesterol in different ways. Some provide soluble fiber, which binds cholesterol and its precursors in the digestive system and carries them out of the body before they enter the circulation. »
« Legumes are particularly rich in soluble fiber “, they said. “ They also take a while to digest, which means you feel full longer after a meal. With so many choices – white and kidney beans, lentils, chickpeas, cornbills and many more – and so many ways to prepare them, legumes are a very versatile food. »
Choose wholemeal bread for more fiber
Beans on toast are part of a breakfast recommended by Food Standards Scotland (FSS). For the healthiest version of this meal, it is recommended to use a 200 g can of baked beans with reduced sugar and salt content, and two thick slices of toasted wholemeal bread.
The FSS recommends: “ Choose wholemeal bread for more fiber. Check labels to choose the healthiest options that are low in sugar, fat and salt. Baked beans count toward your five fruits and vegetables a day. »
A natural way to lower cholesterol
To reduce bad cholesterol, Harvard experts also recommend consuming oatmeal, barley and other whole grains, eggplant and okra, nuts, vegetable oils, fruits rich in pectin such as apples, grapes, strawberries and citrus fruits, foods enriched with sterols and stanols, soy, fatty fish and fiber supplements.
“Adding multiple foods to lower cholesterol in different ways should work better than focusing on one or two », They specify. “ Of course, switching to a cholesterol-lowering diet requires more attention than taking a daily statin. But it’s a natural way to lower cholesterol and avoid the risk of muscle problems and other side effects that plague some people who take statins. And a balanced diet is good for the body, beyond lowering cholesterol. »
Source: www.topsante.com
