When it is too high, cholesterol increases the risk of cardiovascular disease. Fortunately, diet can help reduce it. The media The Times of India
highlights five particularly interesting vegetables for reducing “bad” cholesterol: broccoli, okra, eggplant, carrot and spinach.
Why do these five vegetables influence cholesterol levels?
LDL is often referred to as “bad” cholesterol. However, when present in excess, it can accumulate on the artery walls and promote atherosclerosis.
To limit this phenomenon, soluble fiber plays an interesting role. As the Mayo Clinic explains, they form a gel in the digestive tract which traps some of the bile acids, rich in cholesterol, before their reabsorption. The body must then draw on its cholesterol reserves to make new ones, which helps to lower LDL cholesterol.
A study conducted in vitro by the Agricultural Research Service of the United States Department of Agriculture (USDA ARS) also shows that certain vegetables capture bile acids more effectively. Okra comes first, followed by eggplant and then carrot.
Good to know: according to the Mayo Clinic, 5 to 10 g of soluble fiber per day is enough to lower LDL cholesterol.
How to include these vegetables more often on your plate?
These vegetables have the advantage of being (also) easy to cook:
- Broccoli retains much of its nutritional qualities when steamed for a few minutes or quickly sautéed in a drizzle of vegetable oil;
- Okra, rich in soluble fiber, is easily incorporated into stews, curries or vegetable pans;
- Eggplant is best grilled in the oven or on the grill rather than fried, in order to limit saturated fats;
- Carrots can be eaten raw, grated or lightly cooked to benefit from their pectins, particularly interesting soluble fibers;
- Finally, spinach easily finds its place in a salad, an omelette or a vegetable dish. They also make it possible to reduce the proportion of foods richer in saturated fats, such as certain cheeses or cold meats.
Allies of the heart, but not a miracle solution
Vegetables alone are not enough to correct excess cholesterol. They are part of a more overall diet, rich in fiber, fruits, legumes and good fats.
The Mayo Clinic also points out that plant sterols, present in certain fortified foods, can help lower LDL when consumed at a rate of 2 g per day.
For its part, Health Insurance reminds that medical monitoring remains essential. In the event of high cholesterol, a history of cardiovascular disease or significant risk, a doctor is the only one who can determine whether medication is necessary, in addition to certain dietary changes.