Considering only 9% of people eat the recommended amount of vegetables per day, according to the Centers for Disease Control and Prevention, any vegetable you’re eating right now—whether that’s carrots, salad greens or broccoli—is a win.
Related: 6 Easy Ways to Lower Cholesterol Naturally
But if you’re one of the 86 million American adults with high cholesterol, according to the CDC, know that the condition can often be improved through diet and lifestyle changes, as well as medication, if necessary. These dietary changes include eating vegetables, especially a certain type of vegetable. Read on to find out what we crowned as our No. 1 vegetable for lowering high cholesterol. (It’s a good one!)
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Why Vegetables Are Beneficial for High Cholesterol
Not all cholesterol is “bad.” This waxy substance is necessary for building cell walls and making vitamins and hormones. Excess cholesterol becomes a problem because it can form thick deposits on the inner walls of your arteries, making them narrower and less flexible. This leads to a condition called atherosclerosis, which increases your risk of heart disease and stroke.
Vegetables are heart-protective because they contain a specific type of fiber called soluble fiber. “Soluble fiber binds and removes cholesterol from the body through bowel movements,” says Veronica Rouse, RD, owner of The Heart Dietitian in Ontario, Canada.
Vegetables also contain other cholesterol-lowering nutrients like antioxidants and plant sterols. Plant sterols are compounds that “are similar in structure to cholesterol and can help reduce the absorption of cholesterol in the intestines, which can lead to lowered blood cholesterol levels,” says Rouse.
The No. 1 Vegetable for Lowering High Cholesterol
Although all vegetables bring an array of cholesterol-lowering benefits to the table, there is one veggie that claims our No.1 spot: Brussels sprouts. Here’s why.
Brussels Sprouts Are a Good Source of Soluble Fiber
A half-cup of Brussels sprouts provides 4 grams of total fiber, 2 grams of which are soluble fiber. According to the National Lipid Association, adding just 5 to 10 grams of soluble fiber per day to your diet from foods like vegetables could lower total and “bad” LDL cholesterol by at least 5 to 11 points.
Brussels Sprouts Are Loaded with Antioxidants
Free radicals are produced naturally in the body, but if left unchecked they can cause oxidative stress, which increases your risk of health conditions like heart disease. Antioxidants help neutralize this oxidative damage, helping to prevent the cell damage caused by free radicals. And guess what: these mini cabbage-looking veggies are almost as antioxidant-rich as kale and spinach, according to the National Library of Medicine.
Brussels sprouts specifically contain antioxidants quercetin and kaempferol, says Rouse. She points to a 2019 study from Nutrients that shows these beneficial compounds can help reduce oxidative stress in the body. What’s more, a half-cup of cooked Brussels has just about half of the vitamin C (another antioxidant) that your body needs in a day.
Brussels Sprouts Pack Blood-Vessel-Friendly Bioactive Compounds
Go ahead and ask for a second serving of sprouts: A 2021 study from the British Journal of Nutrition found that eating more cruciferous vegetables (like broccoli or Brussels sprouts) lowered the risk of atherosclerosis. In the study, older women who had the highest intake of these veggies (equating to more than a half-cup of raw Brussels sprouts) per day had 46% lower odds of having a specific marker for atherosclerosis compared to those eating the lowest amounts (less than a quarter-cup per day). Researchers think certain bioactive compounds—flavonols, pectin, vitamin K—in cruciferous vegetables may help lessen oxidative stress and inflammation and prevent the calcification of arteries.
The Bottom Line
High cholesterol can increase your risk of heart disease, but diet and lifestyle changes can make a significant impact on your levels. One of the most potent dietary changes is increasing the fiber in your diet, which you can do by consuming the recommended 2.5 to 3.5 cups of vegetables per day. One vegetable we love for its cholesterol-lowering benefits is antioxidant-rich Brussels sprouts. Get started with these Crispy Smashed Brussels Sprouts or Garlic-Parmesan Roasted Brussels Sprouts.
Up Next: How to Cook Brussels Sprouts So They’re Actually Delicious
