What to eat to reduce cholesterol and gain muscle?

If left unchecked, high cholesterol levels over time can lead to heart attacks and strokes. The type of cholesterol we need to control the most is low-density lipoprotein (LDL) cholesterol. This type of cholesterol is the cause of plaque that clogs arteries, according to the health website Medical News Today (UK).

Beans not only help reduce blood cholesterol levels but also help maintain muscle mass.

Statins are one of the most common medications used to control blood cholesterol. However, one way to lower cholesterol without medication is to replace part of your diet with beans.

Protein-rich foods of animal origin such as meat and milk are high in fat. Meanwhile, beans are a plant-based protein and have very little fat. Not only that, beans also contain a lot of fiber.

The type of fiber in beans is soluble fiber, which is especially beneficial for reducing blood cholesterol. When entering the body, soluble fiber will bind to cholesterol and prevent it from being absorbed into the blood, and eventually be excreted.

All beans have fiber, but kidney beans, black beans, pinto beans, and navy beans have the most. A cup of these beans will contain about 220 calories and at least 13 grams of fiber. Beans are considered high in fiber on average, since we should aim for 14 grams of fiber per 1,000 calories of food.

Beans are also a good source of potassium, a mineral that helps lower blood pressure. They also contain B vitamins, iron, magnesium, zinc, and are a good source of protein. The protein content in beans also helps maintain and develop muscles, especially for people who exercise regularly.

A study published in The Journal of Nutrition found that eating 1 cup of beans every day for 4 weeks can reduce total cholesterol by 5% and "bad" LDL cholesterol by 8%.

Another study in the journal Nutrients found that replacing at least 170 grams of animal protein-rich foods with 1.5 cups of beans each week can help reduce blood cholesterol by 10%, according to Medical News Today .

Source: https://thanhnien.vn/an-gi-de-vua-giam-cholesterol-vua-tang-co-185240913004504254.htm