Eating certain carbohydrates can help improve your health. The following are key carbohydrates that help lower your cholesterol.
If you have high cholesterol, you can develop fatty deposits in your blood vessels that grow and block circulation. While some individuals can inherit high cholesterol, most can prevent it with a healthy diet, regular exercise, and supplements. Moreover, by including some of the following key carbohydrates in your diet, you can really give your cholesterol health a boost.
1. Oats
Whether you eat them as oatmeals, oatmeal raisin cookies, or blend them into your smoothies, oats can really help lower your cholesterol. “There is evidence that oats help decrease the risk of cholesterol,” says Toby Amidor, MS, RD, CDN. “A study published in the BMJ found that eating oats was associated with a reduced risk of LDL (‘bad’ cholesterol) and a reduction in the ratio of total cholesterol to HDL (‘good’ cholesterol).”
Amidor also notes that eating oats may help lower inflammation linked to cardiovascular disease. Furthermore, oats contain beta-glucans, a fiber that helps remove LDL cholesterol before it’s absorbed by the body.
2. Figs
Eating figs can help improve your bone health while also providing various vitamins and minerals as well as fiber. “Three to five dried figs (40 grams) provide 100 calories and 4 grams of fiber, including soluble fiber along with calcium, potassium, and magnesium,” says Amidor. Furthermore, research in the American Journal of Clinical Nutrition links soluble fiber to total and LDL cholesterol reduction.
3. Beans
Beans provide a variety of health benefits such as improving cholesterol and reducing the risk of heart disease. “Beans provide carbs along with plant-based protein and fiber, making them a superstar in the nutrition department,” says Lauren Manaker, MS, RDN, LDN, CLEC, CPT. According to the Journal of Nutrition, eating one cup of canned beans daily for four weeks may decrease total and LDL cholesterol levels.
4. Apples
There’s a reason why the saying goes, “an apple a day keeps the doctor away.” These delicious fruits are rich in fiber and antioxidants. Moreover, Amy Shapiro MS, RD, explains how even apple skin is beneficial. “The pectin found in apple skins helps to reduce cholesterol levels and to promote heart health,” says Shapiro.
The Outlook
While some people may write off all carbs, the truth is that you need some in your diet, so why not choose the healthy ones? By adding oats, figs, beans, and apples to your diet, you’ll be improving your health in a delicious way.
In addition, you can give an extra boost to your health by taking supplements like L-arginine Plus. Its ingredients are effective at promoting cholesterol health, blood pressure health, circulation, and more. Give your heart the support it deserves by eating these healthy carbs and taking L-arginine Plus.