Vegetables to lower cholesterol are nutrient-rich foods that can provide many benefits to help improve your heart health as well as your overall health. Vegetables contain fiber that dissolves in water, forming a gel-like material. The fiber binds cholesterol in the intestines, preventing it from moving into your blood stream. The American Heart Association recommends you improve your heart health by eating 4.5 cups of vegetables daily.
Part of a Heart Healthy Diet
Vegetables that lower cholesterol play an important role in a heart-healthy diet. A heart-healthy diet as stipulated by the American Heart Association is rich in fruits, vegetables, whole grains, lean protein and low-fat dairy foods. The diet is low in harmful fat and cholesterol. Other important factors of a heart-healthy diet include using heart-healthy cooking methods, getting proper amounts of physical activity, not smoking and lowering blood pressure.
Contain Few Calories
Vegetables supply few calories, according to the Produce for Better Health Foundation. Higher calorie foods tend to contain higher levels of harmful fats, which can increase cholesterol. While low in calories, vegetables can be beneficial for weight management. Obesity is a leading factor in developing heart disease, according to the American Heart Association.
Contain Fiber
Vegetables contain dietary fiber. Dietary fiber can be either insoluble or soluble, according to MayoClinic.com. Vegetables contain both. Both types of fiber need to be included as part of a heart-healthy diet. Soluble fiber is the type that helps lower cholesterol. Vegetables that contain the largest amounts of soluble fiber include peas, carrots, artichokes, sweet and white potatoes and beets, according to Produce for Better Health Foundation.
Do Not Contain Cholesterol
Plant-based foods such as vegetables do not contain cholesterol. Thus, vegetables make rich nutrient sources without increasing your cholesterol levels. Eating too much cholesterol can be damaging to heart health, according to the American Heart Association. Your body naturally produces cholesterol. Whatever amount you take in via dietary sources is considered extra.
Contain Negligible Fat
You do not have to worry about eating too much fat with vegetables. Vegetables are not good sources of any type of fat. Most vegetables contain miniscule, if any, saturated or trans fat content, according to the Produce for Better Health Foundation. Make certain to eat your vegetables either raw or cooked in a healthy manner. If you add heavy sauces, toppings or use fatty dipping sauces, you will be defeating the low-to-no fat natural content.
Need a Healthy Preparation Method
In order to help lower cholesterol, vegetables need to be prepared in what the American Heart Association considers a heart-healthy manner. Healthy cooking methods contain little, if any, fat and cholesterol. Cooking methods such as steaming, broiling with little additional oil, grilling, poaching, boiling, parboiling and stir frying will help you achieve your cholesterol-lowering goals. When eating out, ask to have foods prepared via one of these methods. Choose foods that are commercially prepared in a healthy manner.
Contain Beneficial Nutrients
Vegetables can contain a variety of health-promoting nutrients. Vegetables contain respectable amounts of antioxidants including vitamins A, C and E. A one-half cup serving of bell pepper will satisfy 100 percent of your daily nutritional requirements for vitamin C. Vegetables can be good sources of the minerals magnesium, potassium, folate and calcium.
