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Best Protein For Cholesterol Health

Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: June 22, 2022

When it comes to optimizing cholesterol health, protein is one of the most important nutrients you can focus on. Not all proteins are created equal, though – some are better for cholesterol health than others.

In this blog post, we will teach you about the best cholesterol-lowering foods and why it works so well. We will also provide tips on how you can add this nutrient into your everyday life.

Salmon

When you're looking for cholesterol-lowering foods, salmon should be at the top of your list. Salmon is rich in omega-three fatty acids, which have been shown to lower cholesterol and triglyceride levels.

One study showed that people who ate salmon every day for eight weeks had a significant decrease in their LDL ("bad") cholesterol levels. They also had an increase in their HDL ("good") cholesterol levels.

Not a fan of salmon? You can also get omega-three fatty acids from other sources, such as walnuts or flaxseeds. Just make sure you're getting them from whole food sources and not supplements.

Pulses

Pulses are a type of legume that includes beans, lentils, and chickpeas. They're an excellent source of fiber, protein, and minerals like potassium and magnesium.

Pulses have also been shown to lower cholesterol levels. You don't have to worry about spending a ton of money either because pulses are very inexpensive and you can usually buy them in bulk, making them even cheaper.

You can add these to your normal everyday diet by making a side of beans to go with your meat protein or throwing some hummus on your sandwiches.

Almonds

One of the best types of nuts for cholesterol health is almonds. Almonds contain a type of soluble fiber called beta-glucans, which has been shown to lower cholesterol levels.

They also contain healthy fats, vitamin E, and magnesium. All of these nutrients work together to improve heart health and reduce the risk of heart disease.

You can easily add almonds to your diet by eating a handful as a snack or adding them to your breakfast cereal. You can also use almond flour in recipes as a healthier alternative to regular flour.

Chicken

One of the leanest meat proteins available, chicken is great for lowering cholesterol levels. Chicken is high in protein and low in saturated fat. It also contains niacin, which has been shown to lower cholesterol levels.

You can cook chicken in a variety of ways, so it's easy to add to your diet. You can grill it, bake it, or even stir-fry it. Just make sure you're not adding any unhealthy fats or sauces.

You'll want to stick with skinless chicken because it will be healthier for you than leaving it on. Also, stick with the white chicken meat as much as possible because the darker meat is higher in saturated fats.

Canned Tuna

Instead of going with fresh tuna which is more oily, try out some canned tuna. Canned tuna is still high in protein but lower in fat. It's also a great source of niacin, which we mentioned can help lower cholesterol levels.

You can add canned tuna to your diet by making a salad or sandwich for lunch. You can also add it to pasta dishes or casseroles.

Any women who are trying to have a baby or are already pregnant need to manage the amount of canned tuna they have as it is recommended no more than four cans a week due to the high mercury levels.

Quinoa

Quinoa is known as a superfood because it is a complete protein and contains all nine essential amino acids. It is also a great source of fiber, vitamins, and minerals.

One study showed that quinoa can help lower cholesterol levels and improve heart health. This is likely due to the high fiber content and the fact that it is a complete protein.

You can add quinoa to your diet by using it as a substitute for rice or pasta. You can also use it in salads or as a side dish.

Lean Beef Mince

Red meat usually isn't the best for lowering cholesterol levels but lean beef mince can be an exception. Lean beef mince is lower in fat than other types of beef and it's also a good source of protein, niacin, and selenium.

You can use lean beef mince to make burgers, meatballs, or even lasagna. Just make sure you're not adding any unhealthy fats or sauces.

You'll want to look for beef that is at least 90% lean and make sure you're cooking it in a healthy way. Grilling or baking is usually best.

Cottage Cheese

Get yourself some low fat cottage cheese if you're looking for protein that can help lower cholesterol levels. Cottage cheese is a good source of casein protein, which has been shown to lower cholesterol levels.

It's also a good source of calcium, phosphorus, and selenium. All of these nutrients work together to improve heart health and reduce the risk of heart disease.

You can add cottage cheese to your diet by eating it as a snack or using it in recipes. It's a great addition to smoothies or you can use it to make healthy dips.

FAQs

Is there low cholesterol whey protein powder?

Yes, there are low cholesterol whey protein powders available on the market. They are typically made with casein or soy protein instead of whey protein to keep the cholesterol levels low. However, make sure to check the label before purchasing as some powders may still have high cholesterol levels.

Is banana good for low cholesterol?

Yes, bananas are a good source of potassium and can help lower cholesterol levels. They also contain dietary fiber which can help remove excess cholesterol from the body.

How can I lower my cholesterol in 7 days?

Some tips to help lower your cholesterol in a week include eating a healthy diet, exercising regularly, and avoiding unhealthy foods and drinks.


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