4 BEST Cholesterol Lowering Foods 🌱 A Dietitians Secret To Lower Cholesterol Fast
Channel: Maria Lucey-Dietitian & Nutrition Educator
Date: 2024-01-21

In this video, I reveal the four best cholesterol lowering foods. If you’re not including these as part of your cholesterol lowering diet, you are missing out on a LOT of potential! I am confident that you can lower your cholesterol fast with these simple additions. 

📚Get your FREE recipe e-book here. https://maria-lucey-rd.ck.page/d817c4c81d 

Other videos mentioned:
🎥  Understand Your Cholesterol Results: https://youtu.be/aVWfrOhcd5Y
🎥 #1 Change to Lower Cholesterol: https://youtu.be/DTftlMvX9rI

My guide to making the BEST overnight oats: 🥣
https://www.marialuceydietitian.com/recipes/healthy-overnight-oats-recipe/

KEEP IN TOUCH:
🌍  My website - https://www.marialuceydietitian.com/
📸  Instagram -  @marialuceyrd_dietitian  
🔵 Facebook -  @marialuceyrd  
📧 Email info@marialuceyrd.com

DISCLAIMERS & DISCLOSURES 🤍
This content is for educational and entertainment purposes only. Always speak to a healthcare provider about your unique health needs. Please use this video (as with all of my videos) as educational, not as unique recommendations.

⏰TIMESTAMPS
00:00 Introduction
00:35 Heart Health Series - Cholesterol Lowering
01:23 Best Cholesterol Lowering Food - Number 1
01:41 Beta Glucans and their cholesterol lowering effect
02:53 How To Make Overnight Oats
04:01 Best Cholesterol Lowering Food - Number 2
04:50 Will soy give you man boobs?
05:06 Will soy increase the risk of breast cancer?
05:46 Soy and menopause
07:34 Top tips for eating more soya foods
08:36 Soy and thyroid health
08:47 Best Cholesterol Lowering Food - Number 3
10:10 How to eat more nuts
10:46 Best Cholesterol Lowering Food - Number 4
11:32 Where to get plant stanols and plant sterols
12:01 How do plant stanols lower cholesterol?
12:21 How much plant stanols do you need to lower cholesterol?
13:21 How much can plant stanols lower cholesterol by?
14:13 How to take plant stanols and plant sterols correctly?

More about me:
Hi there! My name is Maria, and I am a Registered Dietitian practising in Ireland and Bermuda. I have extensive experience in helping clients improve their health through dietary interventions. I hope you found the video informative and beneficial. If you have any questions or concerns, please do not hesitate to contact me. Additionally, if there are any other topics related to nutrition that you would like me to cover in my upcoming videos, please let me know. I would be more than happy to help.

Stay happy and healthy 💚

Your Registered Dietitian

Maria xx

Brands mentioned in this video @Benecol  @floraproactiv @cauldronfoods2971

VIDEO SCRIPT:

💚Top Four Cholesterol-Lowering Foods💚

🍽️Food No. 1: Oats & Barley (Beta-glucans)🍽️

Oats and barley contain a special fibre known as beta-glucans. And beta-glucans are particularly good at lowering cholesterol.  Beta-glucans work by forming a gel in the gut, which can bind with cholesterol-rich bile acids and stop them from being absorbed into the body. They are a sticky fibre that acts like a magnet or a mop. It grabs onto cholesterol in your small and large intestines, sweeping it all the way through your digestive tract and taking it out with your stool. In essence, you poo out the extra cholesterol.
Beta-glucans are also found in other grains – but in much smaller amounts. Oats and barley are fantastic sources.
Research shows that three grams of beta-glucans per day can reduce your total and LDL (bad) cholesterol by 5-10%.

🍽️ Food No. 2: Soy Products Can Help Lower Cholesterol 🍽️

The next ultimate cholesterol-lowering food is soy. Soya foods are derived from soya beans and can be consumed as edamame or soy nuts. They are also commonly used as a plant-based alternative to dairy milk, such as soya milk and soya yoghurts, and they are frequently used as dessert items like soya custards. Soy is also used to make tofu, which is commonly used to make plant-based burgers or mince. Finally, soya-based products can be fermented to produce tempeh and miso. So, there are a lot of soy-based foods out there!

🍽️ Food No. 3: Nuts 🥜

The third ultimate cholesterol-lowering food is nuts. Nuts are packed full of heart-healthy nutrients such as protein, fibre, plant sterols, vitamin E, magnesium, potassium, zinc and copper.
Because they are also naturally rich in unsaturated fats and lower in saturated fat, they can help lower cholesterol as part of a healthy diet.
Adding a small handful (30g) of unsalted nuts like almonds, pecans, walnuts or peanuts into your daily diet can lower your cholesterol by 3-5%.

🍽️ Food No. 4: Plant Stanols & Sterols 🌱

Plant sterols and stanols are substances that are found naturally in plants that have a chemical structure similar to that of cholesterol. Nutritional scientists have found that if they are taken in LARGE quantities, they are clinically proven to lower cholesterol. But they are only found naturally in plants in small quantities.