High cholesterol has a way of sneaking up on you. But, by focusing on what you put on your plate, those small choices can add up to big improvements in cholesterol numbers.<\/p>\n
While experts now agree that cholesterol in our food doesn\u2019t directly impact cholesterol levels in blood, food choices still matter. And by opting for the right high-protein plant foods, you can make a significant impact<\/a> on your cholesterol levels.<\/p>\n In particular, look for plant proteins with fiber \u2014 especially soluble fiber, says Natalie Rizzo, registered dietitian and TODAY nutrition editor.<\/p>\n \u201cSoluble fiber binds to cholesterol and bile acids in the digestive tract, and removes them from the body with stool,\u201d she explains. \u201cOver time, eating the recommended amount of daily fiber can help lower LDL, or \u2018bad,\u2019 cholesterol.\u201d<\/p>\n You can find fiber, including soluble fiber, in many types of plant foods, including fruit<\/a>, vegetables, whole grains and legumes. <\/p>\n The No. 1 Plant-Based Protein to Help Lower CholesterolBeans<\/p>\n Beans are Rizzo\u2019s top choice because they\u2019re \u201can excellent combination of plant-based protein and soluble fiber,\u201d she says. \u201cThat soluble fiber is particularly helpful for lowering LDL cholesterol.\u201d<\/p>\n The beans with the most fiber<\/a> are navy beans, which provide more than 9 grams of fiber per serving, TODAY.com explained previously. Black beans and red adzuki beans are just behind that, each containing around 8 grams of fiber per serving.<\/p>\n Beans are packed with filling protein as well as gut- and heart-healthy fiber. Plus, they\u2019re affordable, versatile and easy to keep on-hand, Rizzo says. <\/p>\n She likes to use them in quesadillas<\/a> and tacos. You can also easily blend white beans into soups, dips and sauces for an added kick of fiber and plant protein.<\/p>\n Other Plant Proteins to Manage Cholesterol LevelsLentils<\/p>\n Another star legume, lentils provide a healthy dose of fiber alongside plant protein. A half-cup serving of lentils<\/a> will net you 9 grams of protein as well as 8 grams of fiber.<\/p>\n \u201cThey\u2019re also naturally very low in saturated fat,\u201d Rizzo says. \u201cI especially like lentils because they cook relatively quickly and can easily replace some or all of the meat in a recipe.\u201d<\/p>\n Lentils are, of course, excellent in soups and curries, Rizzo says, but she also likes to add them to salads and pasta sauces<\/a>.<\/p>\n Nuts<\/p>\n Fiber is the star when it comes to lowering cholesterol, but heart-healthy unsaturated fats are an important component of your diet, too, Rizzo says. \u201cReplacing foods high in saturated fat with foods rich in unsaturated fats can help lower LDL cholesterol,\u201d explains Rizzo.<\/p>\n She recommends nuts, especially almonds and walnuts, because \u201cthey can replace foods higher in saturated fat, like nut butter instead of butter on toast,\u201d she says. \u201cThey\u2019re calorie-dense, but that doesn\u2019t mean you need to avoid them. A handful handful of nuts is generally a satisfying serving,\u201d she adds.<\/p>\n