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NU‼️ 7 FOODS FOR HEALTHY CHOLESTEROL
You don’t need random “superfoods.”
You need a few things that work through clear mechanisms.
🥣 Oats and barley
Rich in beta-glucans, a type of soluble fiber.
In the gut, this fiber forms a gel and binds bile acids (which are made from cholesterol).
Your body then uses cholesterol from the blood to replace them.
→ helps support lower LDL
🌾 Psyllium
A concentrated source of soluble fiber.
Supports reduced cholesterol absorption in the gut.
→ often used to support LDL levels
🥜 Legumes
Lentils, chickpeas, beans
Provide soluble fiber and help slow down fat and cholesterol absorption.
Also support more stable blood sugar levels.
🌰 Nuts
Almonds, walnuts
Contain plant sterols and healthy fats.
Plant sterols compete with cholesterol for absorption in the gut.
→ less cholesterol enters the bloodstream
🥄 Extra virgin olive oil
Works best as a replacement for saturated fats.
Supports lower LDL and provides protective polyphenols.
🐟 Fatty fish
Salmon, sardines, mackerel
Rich in omega-3s.
Support lower triglycerides and overall lipid balance.
🥛 Foods with plant sterols
Plant sterols are natural compounds that look similar to cholesterol.
They are found in small amounts in nuts, seeds, and plant oils.
Some foods are enriched with them:
spreads
yogurts
dairy products
They help reduce how much cholesterol is absorbed in the gut.
📊 What is apoB
apoB is a protein found on particles like LDL.
Each particle has one apoB.
This means:
LDL = how much cholesterol
apoB = how many particles
These particles interact with vessel walls, so apoB gives a more detailed view of risk.
📌 The practical idea
Focus on:
soluble fiber
plant sterols
replacing saturated fats
These are the patterns most often used to support healthy cholesterol levels.
@nutricoachmaria
