get enough protein in your daily diet is crucial to your overall health, and fortunately there are many protein rich foods out there to choose from. But for those who have high cholesterol or are trying to control their cholesterol levels, finding the right sources of protein for you can add an extra layer of challenges.
Animal protein such as red meat and processed meat (sausages, hot dogs, etc.) tend to be higher in saturated fat, which has been linked to higher LDL cholesterol (the bad kind) and lower HDL cholesterol (the good kind). But if people cut this meat out of their diet to control cholesterol and don’t replace it with other proteins, they risk not getting enough protein in their diet.
In order to find better proteins for your heart health, we spoke with Lauren Manaker, MS, RDNauthor of The new mom’s pregnancy cookbook Y Feeding Male Fertility. Here are the best proteins to lower cholesterol and for more healthy eating tips, check out The Most Crucial Eating Habit for High Cholesterol.
If you’re looking for a protein source that isn’t high in fat but still leaves you feeling full, Beans They are one of the easiest and most versatile options.
“Beans are a plant-based source of protein and eating them is linked to lower cholesterol. The soluble fiber found naturally in beans is one of the reasons eating this protein source is ideal for those trying to lower your cholesterol,” says Manaker.
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Whether grabbing a handful for a mid-afternoon snack or topping off your oatmeal with some, walnuts they are a great source of heart-healthy protein.
“Walnuts are the only nut that is an excellent source of alpha-linolenic acid (ALA), the essential plant-based omega-3 fatty acid,” says Manaker, “and the data shows that people who ate about half cup of walnuts every day for two years modestly lowered their LDL, or “bad,” cholesterol levels.
There is research that has linked the consumption of refined carbohydrates and added sugars to higher cholesterol levels, but whole grains are a great carbohydrate choice for lower cholesterol for its fiber and nutrient content.
“Whole grains, like quinoa, naturally contain protein along with fiber, carbohydrates, and antioxidants,” says Manaker, “and eating quinoa has been shown to lower LDL cholesterol as well as a person’s glucose response.
And finally, if you’re looking for an easy and delicious meal to add to your dinner, try a hearty serving of lentils. “Lentils are a plant-based protein source packed with antioxidants and fiber,” says Manaker, “and the data shows that eating legumes, like lentils, can help lower total and LDL (bad) cholesterol.
And if you’re looking for ways to eat lentils, “they can be a great addition to sauces, stews, and even salads,” says Manaker.
