Processed foods are often associated with less healthy food choices, but some minimally processed products can be part of a balanced diet and may even help improve cholesterol levels. Canned beans, frozen fruits and vegetables, oats, olive oil, and nuts provide fiber, unsaturated fats and plant compounds that have been linked to potential benefits for heart health and cholesterol levels.
A report published by the Very Well Health website lists 5 processed or minimally processed foods that may help lower cholesterol, and the nutrients they contain can support heart health when included in a balanced diet.
1- Canned beans
Despite their small size, beans are rich in nutrients that may help lower cholesterol levels.
Beans are a good source of protein, and can be eaten instead of red or processed meat, which may lead to high cholesterol levels when consumed in excess. Research indicates that including beans and other sources of plant protein in the diet may reduce the risk of heart disease.
Canned beans may help lower cholesterol levels because they contain soluble fiber, which is a nutrient that helps the body get rid of excess cholesterol.
2- Frozen fruits and vegetables
Frozen fruits and vegetables are processed foods; Because it is partially boiled after being harvested and then frozen. However, these products retain the nutrients found in fruits and vegetables, and are usually less expensive than fresh options.
Fiber, sterols and plant stanols found in some fruits and vegetables are thought to help lower cholesterol levels.
High dietary fiber intake is associated with; Both from fruits and vegetables and from other sources, levels of “total cholesterol” decrease. In addition to helping the body get rid of cholesterol, dietary fiber also increases the production of short-chain fatty acids in the colon, which may limit the production of new cholesterol in the body.
3- Oats
Oats are a good source of beta-glucan, a type of soluble fiber that has been widely studied for its potential cholesterol-lowering benefits.
Oats are whole grains and are considered minimally processed when eaten raw. Compared to other whole grains, oats contain a higher concentration of some nutrients that may help lower cholesterol, including antioxidants and soluble fiber.
It is believed that beta-glucan found in oats forms a dense gelatinous substance inside the intestine. Which limits the absorption of cholesterol and leads to increased excretion from the body.
4- Olive oil
Types of olive oil vary in their degree of processing, and extra virgin olive oil is less processed than other types.
Olive oil has long been associated with heart health benefits, thanks to its monounsaturated fats and antioxidants. Research indicates that consuming olive oil in moderation is associated with higher levels of “high-density lipoprotein (HDL) cholesterol,” known as “good cholesterol,” and lower levels of “low-density lipoprotein (LDL) cholesterol,” known as “bad cholesterol.”
Since olive oil is rich in fat, moderation in its intake is essential. Instead of consuming large quantities of it in the hope of obtaining its potential benefits, experts recommend using it as an alternative to saturated fats that may contribute to raising cholesterol levels.
5- Nuts
Nuts contain a range of nutrients that may help lower cholesterol levels, such as fibre, minerals, antioxidants, plant sterols and unsaturated fats.
Eating nuts regularly is linked to overall health and a lower risk of heart disease. Almonds, pistachios, cashews, and peanuts contain monounsaturated fats, while walnuts contain omega-3 fatty acids that may help lower LDL cholesterol levels.
Of the approximately 7 grams of dietary fiber found in one serving of nuts, about 25 percent comes in the form of soluble fiber. In various studies, soluble fiber found in nuts has been associated with a significant decrease in total cholesterol levels.
A large study shows that eating just a small daily serving of ultra-processed foods is associated with an increased risk of chronic disease.
Ultra-processed foods typically include sugary drinks, processed meats, packaged snacks, and candy, which are products that undergo extensive industrial manufacturing processes and often contain multiple additives.
According to the American Fox News network, researchers collected data on approximately 8.8 million adults who participated in studies conducted in the Americas, Europe, Asia, and Oceania, with follow-up periods ranging from two to 32 years.
The researchers found that every 100 grams of ultra-processed foods consumed daily was associated with a 14 percent increased risk of cardiovascular disease, a 4 percent increased risk of cancer, a 3 percent increased risk of death from any cause, and a 2 percent increased risk of developing metabolic syndrome or diabetes.
“Reducing the consumption of ultra-processed foods and replacing them with minimally processed alternatives may be important for the prevention and management of chronic diseases,” said the researchers, led by Xiao Liu, a cardiologist at Sun Yat-sen Memorial Hospital in China.
For her part, American nutritionist Kelly Springer, who did not participate in the study, said, “The biggest problem is that these types of foods often replace healthy options rich in nutrients, such as fruits, vegetables, beans, nuts, and whole grains.”
“Building a diet based on whole, minimally processed foods is one of the best investments we can make in our long-term health,” she added.
However, Springer stressed that the study results do not prove that ultra-processed foods directly cause these health problems, because the study is observational, and its reliance on what participants reported about their diets may make it difficult to rule out the influence of other lifestyle factors.
Sauces and toppings may seem like just a way to add flavor to meals, but they can also provide extra protein and nutrients, especially when you choose ingredients like hummus, Greek yogurt, and tahini. With increasing interest in getting enough protein to support muscles and promote satiety, some daily additions can do more than they seem.
A report on the Verywell Health website indicates protein-rich toppings and sauces that can be easily combined with meals, along with tips for choosing options that are lower in sugar, sodium, and saturated fat.
1. Chickpeas
Made primarily with chickpeas and tahini, this creamy mixture offers a blend of plant-based protein, fiber, and healthy unsaturated fats, which can help make meals more filling.
Half a cup of chickpeas contains up to 6 grams of protein, depending on the brand and recipe, along with a good amount of fiber. Thanks to this combination, research suggests that eating chickpeas regularly as a snack may help reduce appetite and support weight control.
2. Greek yogurt
Whether used in tzatziki sauce, Greek yogurt ranch dressing, cilantro lime salsa, creamy dill dressing, or simply added to tacos, Greek yogurt is one of the easiest ways to boost your protein intake without adding a ton of saturated fat.
Natural, fat-free Greek yogurt is often used as a substitute for toppings such as sour cream or mayonnaise, and every 6 ounces (about 170 grams) of it contains about 16 to 20 grams of protein, which is more than what traditional yogurt provides.
Unlike some less beneficial alternatives, Greek yogurt also provides calcium and probiotics, which can support gut health.
3. Nutritional Yeast
Nutritional yeast is a type of additive that is free of dairy products and contains nutrients such as B vitamins and protein. It is an inactive form of yeast, and can be sprinkled over meals to give it a cheese-like flavor, or mixed into sauces to add a protein-rich flavor.
Nutritional yeast receives frequent recommendations due to its relatively high protein content compared to other additive ingredients, providing about 3 to 5 grams of protein per tablespoon, although this amount varies slightly by brand.
Experts suggest trying it with a variety of foods, from popcorn and avocado toast to eggs, roasted vegetables, pasta, soups and salads.
4. Tahini
Tahini, a paste or sauce made from ground sesame seeds, is a protein- and nutrient-rich addition that can be kept at home.
Tahini is an essential ingredient in Mediterranean and Middle Eastern cuisines, where it is used in salad dressings, dressings, sauces and dipping dishes. It provides about 2.5 to 3 grams of protein per tablespoon.
Although it is not as rich in protein as some other options, tahini contains more protein than some alternatives, such as traditional salad dressings, and also provides healthy fats, calcium, iron and magnesium.
5. Nut butter
Although many people view peanut butter and other nut butters as convenient breakfast toppings, they also surprisingly work as a base for savory sauces.
Each serving of peanut butter, equivalent to two tablespoons, provides about 7 grams of protein. In addition to this good amount of vegetable protein, nut butter provides important amounts of unsaturated fats that are beneficial for the heart, magnesium, and vitamin E.
