Reducing your dietary intake of saturated fat and cholesterol is one of the most important things you can do to reduce your risk of heart disease. Luckily, finding quality sources of these nutrients doesn’t need to be difficult. Fortunately, the foods we eat are filled with them: beef, pork, chicken, and other poultry are all great sources of protein and other beneficial nutrients like iron, zinc, B vitamins, and omega-3 fatty acids.
However, it’s also important to limit your intake of red meat as it has an elevated amount of saturated fat and cholesterol that can put you at a higher risk for heart disease if eaten in excess amounts. To find the best meat to lower your cholesterol naturally, you have a few different options. Below we’ll discuss each one in detail so you can pick the right one for your needs.
What is the best way to lower your cholesterol?
A healthy diet is critical for reducing your cholesterol, but it isn’t the only way to do it. In fact, some people see even greater results by taking a supplement such as a fish oil supplement or a cholesterol-lowering dietary supplement such as lysine. If you’re willing to try a supplement, there are many different brands and types to choose from.
Unfortunately, there is no one supplement that is perfect for everyone, so you will have to experiment to find one that works best for you. Fish oil supplements are key for lowering cholesterol because they contain omega-3 fatty acids, which help reduce LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol in your body. However, fish oil supplements are very expensive, so unless you are willing to spend the money, you will have to rely on other methods to lower your cholesterol.
Canola Oil
When it comes to lowering cholesterol, canola oil is one of the best foods you can use. What makes canola oil so great for cholesterol reduction is that it has very little saturated fat and is one of the few oils that are high in omega-3 fatty acids, which help reduce LDL cholesterol in the blood. Because canola oil is not high in saturated fat, it doesn’t promote the plumping of LDL cholesterol in the artery walls like saturated fat does.
Additionally, canola oil has polyunsaturated fats, which can help reduce your risk of heart disease because they also help to improve your HDL cholesterol, which is considered to be the “good cholesterol” in the body. Canola oil is an ideal choice for people with high cholesterol and heart disease risk because it has almost no saturated fat and is high in polyunsaturated fats. If you want to reduce your LDL cholesterol, make sure to use canola oil for cooking and during salad dressing.
Eggs
Eggs are another great protein-rich food that can help to lower cholesterol. Cholesterol is a type of fat that is naturally produced by our bodies and is also found in certain foods like eggs. Like fish oil, eggs contain omega-3 fatty acids, which have been shown to have a positive impact on cholesterol levels. Specifically, they are great at lowering triglyceride levels in the blood. Like canola oil and fish oil, eggs are also a good source of protein and are very affordable.
While they aren’t necessary, eating whites and yolks separately can help to improve your blood cholesterol levels by giving your body the nutrients it needs to reduce cholesterol while also assisting with energy.
Lean Beef
Lean beef is another great protein-rich food that can help to reduce cholesterol levels. Lean beef is high in iron and protein, which are both great for reducing cholesterol. Iron is a nutrient that is naturally helpful for lowering cholesterol because it can help to increase the amount of HDL cholesterol in your blood. Protein is also great for improving your metabolic rate, which can help you to lose weight and become more physically fit.
Lean beef is another great choice for people who are looking to lower their cholesterol. It is high in iron, which is a nutrient that is very helpful for reducing cholesterol and improving blood lipid levels.
Lean Poultry (Chicken, turkey, and Duck)
Lean poultry is another great protein-rich food that can help to lower cholesterol. Lean poultry is high in lean protein and is low in saturated fat and cholesterol. Put simply, lean poultry is low in saturated fat and high in good nutrients, making it one of the best foods to lower cholesterol. Chicken is one of the most commonly-consumed meats, and it is one of the best foods to lower cholesterol. Like the other poultry listed, chicken is high in protein and low in saturated fat and cholesterol. Chicken is also one of the few foods that have both essential vitamins and minerals needed by our bodies.
Turkey is another great protein-rich food that can help to lower cholesterol. Turkey is high in protein, low in saturated fat, and low in cholesterol. It’s also a good source of zinc, which is essential for regulating blood sugar and managing weight. This makes turkey a great choice for people with diabetes or who are looking to manage their weight.
Lean Pork
Lean pork is another high-protein food that can help to lower cholesterol. Like other high-protein foods, lean pork is high in protein and low in saturated fat and cholesterol. It’s also another protein-rich food that is great for lowering cholesterol.
As with the other foods listed, lean pork is high in protein and low in saturated fat. It’s also a good source of zinc, which helps to regulate blood sugar and manage weight. Pork is also very low in cost and is easily accessible, making it a great option for anyone looking to incorporate more lean proteins into their diets.
Nuts and Seeds
Nuts and seeds are high-protein foods that are also great for lowering cholesterol. They are all high-protein foods that are low in saturated fat and high in healthy nutrients. While they aren’t necessarily high in protein like the other foods, they are still great to lower cholesterol. Nuts, seeds and whole foods are rich in nutrients like magnesium and zinc that can assist your body in lowering cholesterol.
They are also high in fiber, which can help to promote regular bowel movements, which can help to remove harmful LDL cholesterol from your body.
Summary
Choosing the right meats to eat can help to lower your cholesterol, but it’s not always straightforward. Luckily, you can use these recommendations to help to find the best quality sources of protein and other nutrients without hassle.
When choosing the best types of meats to lower your cholesterol, be sure to look for these nutrients: lean, well-cooked, and high in protein. If you’re struggling to find the best sources, consider using a guide like this one to help you get it right.
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