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<\/a><\/p>\nCredit: Getty Images. EatingWell Design.<\/p>\n
Key Points<\/p>\n
Processed foods like canned beans, yogurt and tofu can support healthy cholesterol levels.<\/p>\n
Canned salmon is a budget-friendly source of omega-3s, which supports lower LDL cholesterol.<\/p>\n
Other tips for cholesterol management include regular exercise, sleep and using the Heart-Check Mark.<\/p>\n
If you have high cholesterol, you don\u2019t need to avoid all processed foods. Some processed options can actually make it easier to eat more nutrients<\/a>\u00a0that are associated with healthier cholesterol levels, including soluble fiber<\/a>, plant proteins<\/a>\u00a0and unsaturated fats<\/a>, such as omega-3 fatty acids<\/a>.<\/p>\n \u201cProcessed foods tend to get a bad reputation; however, processing simply means a food has been changed from its original form,\u201d explains Kiran Campbell, RDN<\/a>. \u201cWashing, freezing, canning, pasteurizing, fermenting and grinding are all forms of processing,\u201d she adds. Rather than focusing on whether a food is processed, consider its overall nutrient profile; many processed foods are affordable and convenient and should have a place on your table. Below, dietitians share the processed foods that you should eat every week if you have high cholesterol.<\/p>\n Canned Beans<\/p>\n \u201cCanned beans are affordable, shelf-stable and already cooked, which makes healthy eating much easier on busy days,\u201d explains Campbell. Beans are packed with soluble fiber, which forms a viscous gel in the digestive tract that helps draw in cholesterol and remove it from your body, which in turn helps lower cholesterol levels.<\/p>\n Besides their soluble fiber content, beans also provide plant protein<\/a>\u00a0and resistant starch<\/a>, which support a healthy gut microbiome, says Campbell. \u201cWhen resistant starch is fermented by gut bacteria, it produces short-chain fatty acids that help regulate cholesterol metabolism,\u201d she adds.<\/p>\n Research specifically shows that adding more canned beans<\/a>\u00a0to your diet can help lower low-density lipoprotein (LDL cholesterol<\/a> or \u201cbad\u201d cholesterol) levels. \u201cParticipants who ate 1 cup of drained, rinsed canned beans every day for four weeks lowered their LDL cholesterol by about 8% and their total cholesterol by more than 5% compared to a control food,\u201d shares Campbell.<\/p>\n Plain Yogurt<\/p>\n As a fermented dairy product<\/a>, yogurt contains beneficial bacteria<\/a>\u00a0that may improve gut health, notes Campbell. \u201cEmerging research suggests the gut microbiome may influence cholesterol metabolism, although more research is still needed,\u201d she adds. When your gut microbiome is out of balance and contains an unfavorable ratio of \u201cbad\u201d and \u201cgood\u201d bacteria, this can impact other processes in the body, such as cholesterol processing. Research suggests that, via multiple mechanisms, a healthier gut microbiome could have positive effects on cholesterol levels.<\/p>\n While guidance has typically focused on nonfat or low-fat dairy to help with cholesterol management, research suggests that full-fat dairy products<\/a>\u00a0may fit within a cholesterol-friendly diet as well. \u201cDairy products have a complex nutrient profile that may have a neutral effect on cholesterol,\u201d explains Campbell. Opting for plain yogurt allows you to avoid excess added sugars. Add flavor and even more cholesterol-lowering benefits by topping your yogurt with fiber-rich toppings like berries and nut butter.<\/p>\n Tofu<\/p>\n The Food and Drug Administration authorized a health claim stating that consuming 25 grams of soy protein per day as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.\u00a0Research also supports soy protein\u2019s cholesterol-lowering effects, with a meta-analysis finding that consuming a median of 25 grams of soy protein daily lowered LDL cholesterol by roughly 3% to 4% compared with non-soy protein.<\/p>\n Tofu<\/a>\u00a0may offer an additional advantage when it replaces foods higher in saturated fat, providing cholesterol benefits both from the soy protein itself and from lowering intake of saturated fat. Tofu\u2019s cholesterol-lowering properties may come from the soy protein itself, rather than its isoflavone content (an antioxidant found in soy). Other nutrients, such as unsaturated fat, fiber and stanols and sterols<\/a>,\u00a0may contribute as well.<\/p>\n Campbell notes that this food-swap effect<\/a>\u00a0may be one of tofu\u2019s biggest advantages for cholesterol management. \u201cFor example, replacing a cheeseburger with tofu stir-fry reduces saturated fat intake and increases fiber intake when vegetables and whole grains are included,\u201d she says.<\/p>\n Fortified Plant Sterol Foods<\/p>\n Fortification gets a bad reputation as a processing tool. Still, it is an excellent way to help boost the nutritional content of foods and address chronic health conditions at a population level. Consuming foods fortified with plant sterols, such as cereal, margarines, yogurts and yogurt drinks, is one way to help manage cholesterol.\u00a0Plant sterols\u00a0can also be found in nuts, seeds, whole grains, fruits and legumes.<\/p>\n Plant sterols are natural compounds in plant foods that structurally resemble cholesterol. Because of this, plant sterols compete with cholesterol for absorption in the intestine, resulting in less cholesterol entering the bloodstream, Campbell explains. \u201cConsuming 1.5 to 3 grams of plant sterols daily can reduce LDL cholesterol by approximately 7% to 12%, especially when combined with other healthy lifestyle habits,\u201d shares Campbell.<\/p>\n Canned Salmon<\/p>\n \u201cCanned salmon is a budget-friendly way to incorporate seafood into your diet,\u201d shares Patricia Kolesa, M.S., RDN<\/a>. \u201cDespite processing, canned salmon\u2019s nutritional quality is comparable to fresh salmon,\u201d she adds. The American Heart Association recommends eating two servings of fish, particularly fatty fish, per week, as omega-3 fatty acids in fish may lower LDL cholesterol and triglyceride levels<\/a>.<\/p>\n One meta-analysis of more than 2 million participants found that eating fish was inversely associated with the risk of death from heart disease. Each 20-gram increase in fish intake\u2014about one-fifth of a typical fish portion\u2014correlated with a 4% reduced risk of death from heart disease.<\/p>\n Lifestyle Tips for Cholesterol Management<\/p>\n Incorporateregular exercise.\u00a0Moderate physical activity can support healthy cholesterol levels. \u201cAim for moderate-intensity aerobic exercise, meaning any activity that raises your heart rate yet allows you to still hold a conversation,\u201d says Kolesa. Examples\u00a0include brisk walking, biking and swimming, she adds. Aim for 150 minutes weekly of moderate-intensity aerobic exercise.<\/p>\n Makesleep a priority.\u00a0\u201cPoor sleep can worsen cholesterol metabolism, increase inflammation and lead to unhealthy food choices the next day,\u201d comments Campbell.\u00a0Aim for seven to nine hours of sleep nightly.<\/p>\n Look for the Heart-Check Mark when grocery shopping.\u00a0The American Heart Association developed the Heart-Check Mark, a front-of-package labeling tool to make heart-healthy shopping easier. The Heart-Check Mark categorizes food products aligned with the American Heart Association\u2019s definition of a healthy eating pattern, explains Kolesa. \u201cFor a food product to receive a Heart-Check Mark, it must pass certain criteria, including [having] 1 gram or less of saturated fat [and] 20 mg or less of cholesterol [per serving] and the inclusion of beneficial nutrients like fiber,\u201d she shares.<\/p>\n Quit smoking.\u00a0Smoking damages blood vessels, lowers HDL cholesterol and raises triglycerides.\u00a0\u201cOnce you quit smoking, HDL begins to improve, along with inflammation,\u201d notes Campbell.<\/p>\n Our Expert Take<\/p>\n Rather than asking whether a food is processed, Campbell recommends considering how it is processed and whether it provides nutrients like fiber, protein, healthy fats, vitamins and minerals or has been stripped of nutrients and loaded with sodium, added sugars and saturated fat. Choosing nutrient-dense processed foods like canned beans, yogurt, tofu, fortified foods and canned salmon can add convenience while also supporting healthier cholesterol levels.<\/p>\n