Every third person in the world is dealing with the problem of cholesterol. Cholesterol is important for many vital processes in the body. It is a fat substance that aids in digestion. To stay healthy, it is very important to maintain the cholesterol level of the body, for which you should include the right diet and physical exercise in your daily routine.
However, high cholesterol levels can lead to serious and life-threatening conditions like heart attacks. Patients with high cholesterol often feel twisted when it comes to food and drink.
Consumption of a high soluble fibre diet can help reduce your levels of LDL or “bad" cholesterol. And that’s where the question “can you eat potatoes with high cholesterol?" come in.
According to healthline.com, potato is not only delicious, nutritious, and versatile but is also the house of soluble fibre and insoluble fibre. A medium-sized potato contains just under 5 grams of fibre, and most of it is found in the skin.
Many soluble fibres aid in the proper digestion of the body and work to reduce bile acid. Bile acid is related to cholesterol, due to which the lowering cholesterol level in the body also decreases.
According to experts, foods that contain soluble fibre provide great relief in symptoms of problems like high blood pressure, bad cholesterol, and inflammation in the body.
Potatoes are rich in soluble fibre, which can be consumed by high cholesterol patients without any confusion. Consuming potatoes not only maintains the cholesterol level, but the body also gets many health benefits.
Eat potatoes this way to maintain cholesterol –
Consumption of potatoes in cholesterol is safe only if you consume it properly. Potato peels contain the most fibre, so eat potatoes with peels. Frying potatoes in oil destroy all their nutrients and cause high cholesterol. So, prefer boiled or roasted potatoes over fired ones.
The humble potato is a starchy veggie that is equally delicious as it is good for you. Along with the boost of carbohydrates that potatoes provide, each serving fuels your body with soluble fiber, a nutrient that can reduce the absorption of cholesterol into your bloodstream.
Bake your potato, and try using a healthier butter alternative or some olive oil on top instead. When you make mashed potatoes, add skim milk and low- or no-fat Greek yogurt to give them a little creaminess. Use spices like oregano, pepper, or garlic for flavor.
As they age, or with improper storage, potatoes may develop sprouting and green spots. If there isn't any sprouting, you can use the color change as an indicator of spoilage. If the skin looks greenish or if there's sprouting present, you'll need to remove the sprouts or toss the whole potato, depending on severity.
1) Oatmeal, oat bran and high-fiber foods. Foods high in soluble fiber help reduce the absorption of cholesterol into your bloodstream. Soluble fiber is also found in kidney beans, apples, pears, barley and prunes. 2) Fish and omega-3 fatty acids.
Naturally cholesterol-free and low-fat, fruits and vegetables are the foundation of a good diet. Whole grains: Oats, quinoa, barley, wheat berries, flaxseed, couscous, polenta, millet, bulgur, and whole wheat offer up fiber, complex carbohydrates, and protein.
Some of the smartest cooking methods for potatoes include baking, roasting, air-frying and boiling. These methods require little to no added fats. It's important to leave the skin on potatoes, if possible.
One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice. If you like eggs but don't want the cholesterol, use only the egg whites.
Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.
Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
Cholesterol is often high due to excessive saturated and trans fat consumption. There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
If you replace potatoes with low-calorie foods, you may lose weight, and vice-versa.” Arora added that potato starch can cause rapid spikes in blood sugar, so omitting them may help regulate blood glucose levels, especially in individuals with diabetes.
Eating one medium-size potato a day can be part of a healthy diet and doesn't increase cardiometabolic risk — the chances of having diabetes, heart disease or stroke — as long as the potato is steamed or baked, and prepared without adding too much salt or saturated fat, a study by nutritionists at The Pennsylvania ...
Eating more potatoes in the morning, whole grains in the afternoon and dark vegetables in the evening can reduce the risk for CVD mortality in adults with diabetes. Data were derived from Jiang W, et al. J Clin Endocrinol Metab. 2022;doi:10.1210/clinem/dgac069.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system. Grapes get into the bloodstream and carry all the bad cholesterol into the liver where it gets processed.
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