A classic British dish, comprising just two ingredients, could help in reducing cholesterol levels. Experts have highlighted that beans on wholemeal toast is packed with soluble fibre, a nutrient known for its ability to expel cholesterol from the body.
High cholesterol signifies an excess of this fatty substance in your bloodstream. If not managed properly, it can lead to severe health risks as cholesterol accumulates in the blood vessels, causing obstructions.
Such blockages can increase the likelihood of serious health conditions like heart disease and strokes. Hence, maintaining low cholesterol levels is crucial, particularly for those already susceptible to cardiovascular issues.
A diet high in fat is often linked to elevated cholesterol levels, also known as hypercholesterolaemia.
Consequently, medical professionals recommend minimising the intake of saturated fats to maintain healthy cholesterol levels.
However, while some foods can elevate your cholesterol, others can help reduce it. One such food is a traditional British breakfast staple.
Health organisations suggest that consuming beans on toast could aid in lowering cholesterol levels. For optimal benefits, opt for a tin of reduced sugar and salt baked beans served on wholemeal toast.
Specialists at Harvard Health said: “Changing what foods you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream. Adding foods that lower low-density lipoprotein, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low cholesterol diet.
“Different foods lower cholesterol in various ways. Some deliver soluble fibre, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation.”
The researchers continued by highlighting how pulses are packed with soluble fibre. “Beans are especially rich in soluble fibre,” they explained.
“They also take a while for the body to digest, meaning you feel full for longer after a meal.
“That’s one reason beans are a useful food for folks trying to lose weight. With so many choices – from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond – and so many ways to prepare them, beans are a very versatile food.”
Beans on toast actually features as part of a Food Standards Scotland (FSS) endorsed breakfast. For the most nutritious version of this dish, it recommends a 200g tin of reduced sugar and salt baked beans (200g), two thick slices of wholemeal bread (toasted) and “thinly spread” low fat spread.
The FSS advised: “Choose wholemeal bread for more fibre. Check the labels to choose the healthiest options which are low in sugar, fat and salt. Baked beans count towards your five-a-day; choose reduced salt and sugar options where possible.”
Find out about the symptoms you need to watch out for and get health advice with our free health newsletter from the Daily Express
Verywell Health further suggested that wholemeal bread could also aid in lowering cholesterol. “Try switching to wholewheat or wholegrain varieties,” it recommended.
“These types of bread are also high in fibre, which can help lower your cholesterol.
“You might also try low-carbohydrate varieties of bread, but make sure that you check out the fat and fibre content on the food nutrition label before you make your choice.”
To decrease your cholesterol, the NHS suggests increasing your intake of:
- Oily fish, such as mackerel and salmon
- Brown rice, wholegrain bread and wholewheat pasta
- Nuts and seeds
- Fruits and vegetables
The NHS website also advises reducing consumption of:
- Meat pies, sausages and fatty meat
- Butter, lard and ghee
- Cream and hard cheese, like cheddar
- Cakes and biscuits
- Food that contains coconut oil or palm oil
If you have concerns about your cholesterol levels, it’s recommended to consult with your doctor.