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A traditional British meal, made with just two components, could aid in lowering cholesterol levels. Specialists have pointed out that beans on wholemeal toast are rich in soluble fibre, a nutrient recognized for its ability to remove cholesterol from the body.
Elevated cholesterol indicates too much of this fatty substance in your bloodstream, which, if left unchecked, can lead to major health threats as cholesterol builds up in blood vessels, creating blockages.
These blockages can raise the chances of developing critical health issues such as heart disease and strokes. Therefore, keeping cholesterol levels low is essential, especially for individuals already at risk of cardiovascular problems.
A diet high in fat is often linked to elevated cholesterol levels, also known as hypercholesterolaemia.
Consequently, medical professionals recommend minimising the intake of saturated fats to maintain healthy cholesterol levels.
However, while some foods can elevate your cholesterol, others can help reduce it. One such food is a traditional British breakfast staple.
Health experts recommend that eating beans on toast could assist in reducing cholesterol levels. To maximize benefits, choose a tin of reduced sugar and salt baked beans served on wholemeal toast.
Analysts at Harvard Health noted, “Altering your diet can lower your cholesterol and enhance the assortment of fats in your bloodstream. Incorporating foods that reduce low-density lipoprotein, the harmful cholesterol-carrying particle leading to artery-blocking atherosclerosis, is the most effective strategy to achieve a low cholesterol diet.”
“Various foods lower cholesterol differently. Some provide soluble fibre, which binds cholesterol and its precursors in the digestive system and removes them from the body before they can enter circulation.”
The researchers continued by highlighting how pulses are packed with soluble fibre. “Beans are especially rich in soluble fibre,” they explained.
“They also take a while for the body to digest, meaning you feel full for longer after a meal.
“That’s one reason beans are a useful food for folks trying to lose weight. With so many choices – from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond – and so many ways to prepare them, beans are a very versatile food.”
Beans on toast actually features as part of a Food Standards Scotland (FSS) endorsed breakfast. For the most nutritious version of this dish, it recommends a 200g tin of reduced sugar and salt baked beans (200g), two thick slices of wholemeal bread (toasted) and “thinly spread” low fat spread.
The FSS advised: “Choose wholemeal bread for more fibre. Check the labels to choose the healthiest options which are low in sugar, fat and salt. Baked beans count towards your five-a-day; choose reduced salt and sugar options where possible.”
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Verywell Health further suggested that wholemeal bread could also aid in lowering cholesterol. “Try switching to wholewheat or wholegrain varieties,” it recommended.
“These types of bread are also high in fibre, which can help lower your cholesterol.
“You might also try low-carbohydrate varieties of bread, but make sure that you check out the fat and fibre content on the food nutrition label before you make your choice.”
To decrease your cholesterol, the NHS suggests increasing your intake of:
- Oily fish, such as mackerel and salmon
- Brown rice, wholegrain bread and wholewheat pasta
- Nuts and seeds
- Fruits and vegetables
The NHS website also advises reducing consumption of:
- Meat pies, sausages and fatty meat
- Butter, lard and ghee
- Cream and hard cheese, like cheddar
- Cakes and biscuits
- Food that contains coconut oil or palm oil
If you have concerns about your cholesterol levels, it’s recommended to consult with your doctor.
