Experts Say 8 Almonds and 25-38g Fiber Can Lower Cholesterol Naturally
Updated
Updated · health.yahoo.com · Jul 15
Experts Say 8 Almonds and 25-38g Fiber Can Lower Cholesterol Naturally
3 articles · Updated · health.yahoo.com · Jul 15
Summary
About one-third cup of unsalted nuts a day can lower total and LDL cholesterol, and research found eight almonds daily raised HDL by as much as 16% after 12 weeks.
Soluble fiber from oats, beans, lentils and fruit helps by binding cholesterol in the digestive tract so it is removed before reaching the bloodstream.
Adults are advised to get 25 to 38 grams of fiber daily, but experts said only a small fraction of Americans meet that target.
Olive and canola oils, plus fatty fish such as salmon, tuna and mackerel, offer simple swaps that can reduce LDL and triglycerides without cutting entire food groups.
The guidance builds on earlier expert snack picks such as edamame and roasted chickpeas, reinforcing that steady plant-based additions matter more than a single 'miracle' food.