Cholesterol is produced by your liver and found in your bloodstream and cells. It's used to produce some hormones, form cell walls and help with other body functions, but it becomes a problem when you eat animal foods that contain cholesterol and too much of it gets into your bloodstream. Blocked arteries and slower blood flow from cholesterol buildup can cause heart disease and stroke. There are foods that can reduce cholesterol levels, and one of the best foods for this is the vegetable group. Choosing every color of vegetable helps you get the vitamins, minerals and phytonutrients to keep your cholesterol levels low.
White Vegetables
White vegetables such as cauliflower, potatoes, turnips, white onions, garlic, mushrooms, white corn, Jerusalem artichokes and parsnips contain phytochemicals and nutrients that help cholesterol. Allicin is a phytochemical in onions and garlic that keeps your heart healthy and prevents cholesterol levels from rising.
Red Vegetables
Red vegetables that contain phytochemicals like lycopene and anthocyanins include tomatoes, red peppers, radishes, russet (red) potatoes, red onions and beets. They promote heart health and urinary tract health.
Yellow and Orange Vegetables
Yellow and orange vegetables that contain vitamins A and C such as sweet corn, carrots, summer squash, butternut squash, sweet potatoes, rutabagas and pumpkin contain phytochemicals like carotenoids and bioflavinoids. Vitamin C, carotenoids and bioflavinoids help your immune system and keep your heart healthy.
Green Vegetables
Green vegetables contain phytochemicals like lutein and indoles. They include dark green leafy vegetables like broccoli, spinach and Swiss chard as well as zucchini, green peppers, asparagus, cabbage, celery, cucumbers, brussels sprouts, green beans, peas, green onions and lettuce. Lutein neutralizes oxidative damage and can help prevent hardening and narrowing of arteries by reducing oxidation of LDL cholesterol so that it doesn't clog arteries. Indoles help lower serum LDL cholesterol levels.
Purple and Blue Vegetables
Purple and blue vegetables that contain phytochemicals like anthocyanins and phenolics include eggplant, purple cabbage, Belgian endive and purple asparagus. They have antioxidants that help prevent aging and promote urinary tract health.
Soluble Fiber
Vegetables that contain soluble fiber include broccoli, brussels sprouts and carrots. Eating 10 g of vegetables with soluble fiber each day can lower cholesterol levels by 5 percent. Soluble fiber lowers cholesterol by forming a gel when mixed with fluids. It binds bile, cholesterol and fatty acids to the small intestines to form larger stools that are more easily excreted from your body.
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