Dietitian Highlights Plant-Based Proteins for Lowering Cholesterol

Registered dietitian Natalie Rizzo points to soluble fiber as essential for lowering LDL, or 'bad,' cholesterol. "Soluble fiber binds to cholesterol and bile acids in the digestive tract, removing them from the body through stool," Rizzo notes. Consuming the recommended daily amount of fiber can contribute to reducing LDL levels.

Beans are Rizzo’s top recommendation due to their combination of plant-based protein and soluble fiber. Navy beans lead in fiber content, supplying over 9 grams per serving. Black beans and red adzuki beans follow closely, each containing about 8 grams of fiber per serving. Rizzo emphasizes that beans provide nutritious protein and heart-healthy fiber, making them versatile and cost-effective. They can be incorporated into various dishes, such as quesadillas and tacos, or blended into soups and dips.

Lentils are another beneficial legume, offering 9 grams of protein and 8 grams of fiber in a half-cup serving. Rizzo appreciates lentils for their quick cooking time and their ability to substitute meat in recipes. They work well in soups, curries, salads, and pasta sauces.

Nuts also play an important role in a cholesterol-lowering diet, thanks to their heart-healthy unsaturated fats. Rizzo suggests replacing saturated fats with unsaturated fats found in nuts like almonds and walnuts. She explains that a handful of nuts can satisfy cravings while providing essential nutrients. Rizzo enjoys adding nuts to oatmeal, yogurt, and salads, or snacking on them alone. Nut butters offer an easy way to incorporate protein and healthy fats without cooking, serving as spreads for toast or mixing into smoothies.