Butternut Squash, Sweet Potatoes, and Beans: Three Autumn Foods to Lower Cholesterol and Blood Pressure
Incorporating butternut squash, sweet potatoes, and beans into your diet provides soluble fiber and potassium, aiding in blood pressure regulation and cholesterol management.
🥗ХарчуванняPhoto: ТСН: Здоров'я
Key points
- Soluble fiber binds to bile acids, prompting the liver to lower circulating LDL cholesterol.
- Potassium found in squash, sweet potatoes, and beans supports healthy heart rhythm and blood pressure.
- Baking and slow-cooking with healthy oils is recommended over frying with saturated fats.
Adding seasonal autumn produce into daily meals can support cardiovascular health and help maintain target cholesterol and blood pressure levels. Dietitians emphasize a combination of three accessible nutrient-dense ingredients: butternut squash, sweet potatoes, and beans, all rich in soluble fiber and potassium.
How Soluble Fiber and Potassium Work
Soluble fiber binds to bile acids in the digestive tract, prompting the liver to draw cholesterol from the bloodstream to produce new bile acids. Michelle Gilleran, clinical nutrition manager at Henry Ford Health, notes that consuming 2 to 10 grams of soluble fiber daily correlates with a measurable decrease in LDL cholesterol. Meanwhile, potassium plays a critical role in heart rate regulation and fluid balance, according to dietitian Lena Beal from Piedmont Atlanta Hospital.
Preparation Methods and Dietary Tips
Nutrition experts advise introducing fiber-rich foods gradually while ensuring adequate water intake to prevent digestive discomfort. Cooking methods also significantly impact health outcomes: baking or slow-cooking in stews is preferred over frying. Substituting saturated fats like butter or palm oil with extra virgin olive oil or avocado oil further helps keep LDL cholesterol levels in check.
Source ТСН: Здоров'я — tsn.ua/zdorovya/try-osinni-produkty-iaki-dopomozut-znyzyty-kholesteryn-… ↗
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