This Food Swap Could Lower Your Cholesterol


Substituting just one or two servings of plant protein for animal protein every day could help lower your cholesterol and cut your heart disease risk, suggests a study conducted by researchers at St. Michael’s Hospital in Toronto and published in the Journal of the American Heart Association.

Animal proteins include meat, fish, poultry, eggs, and dairy products, and plant protein sources include nuts, tofu, soybeans, peanuts, and other legumes. According to the researchers, combining plant proteins with other cholesterol-lowering foods like whole-grains may provide even more heart-health benefits.

The Toronto researchers performed a meta-analysis of 112 randomized control trials in which participants substituted plant proteins for some animal proteins for at least three weeks. They discovered these substitutions could lower three main markers of high cholesterol – low-density lipoprotein cholesterol (LDL), non-high density lipoprotein (non-HDL) cholesterol, and total cholesterol – by about 5 percent.

Sourced from: Journal of the American Heart Association