Greek yogurt has been connected to lower cholesterol and triglyceride levels, which can reduce your risk of heart disease.
For cholesterol management, the Nutrition Twins recommend enjoying Siggi's Simple Ingredient Skyr yogurts, particularly the nonfat flavored options or the low-sugar, lower calorie choices—which also happens to contain the probiotic Lactobacillus acidophilus.
Besides sugar, many types of yogurts have noteworthy levels of cholesterol. Nonfat Greek yogurt has about 9 mg of cholesterol per serving, while a single serving of Yoplait Original French Vanilla Yogurt has 10 mg, and Chobani Flip Cookie Dough Yogurt has 15 mg.
The consumption of probiotic yogurt caused significant decrease in LDL-c/high density lipoprotein cholesterol (HDL-c) ratio (3.13 ± 1.00-2.07 ± 0.71, P = 0.016). The levels of HDL-c were increased significantly (43.66 ± 6.80-50.42 ± 6.64, P = 0.023) in the intervention group postintervention.
Other research has linked yogurt's ability to lower cholesterol to its probiotic content, such as a British study's finding that two daily doses of a probiotic lowered key cholesterol-bearing molecules in the blood, as well as levels of low-density lipoprotein (LDL), or “bad” cholesterol.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.
Oatmeal, oat bran and high-fiber foods
Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.
Full-fat yogurt
Research associates increased intake of full-fat fermented dairy products with reduced LDL (bad) cholesterol and blood pressure, as well as a lower risk of stroke, heart disease, and diabetes ( 23 ).
According to Cleveland Clinic, plain non-fat yogurt is the healthiest choice, whether it is original or Greek style. Greek yogurt does contain more protein, which can keep you feeling fuller for longer, but both types of yogurt have great protein, probiotic, and calcium content.
Unsaturated fats, the type found in avocados, are considered healthy types of fat. And avocados have no cholesterol whatsoever. Both polyunsaturated and monounsaturated fats can help lower blood cholesterol levels, making avocados a heart-healthy food.
"There are really not any risks when you eat Greek yogurt every day limiting it to two servings a day. However, you may not get the benefits if you choose the wrong Greek yogurt," says Elena Paravantes, RDN and creator of OliveTomato.com. "Greek yogurt should only contain milk and or cream and live cultures.
Low-fat, and fat-free dairy foods like Chobani® yogurt are part of a recommended healthy eating pattern that provides an excellent source of protein, a balance of good fats, and a host of naturally occurring essential vitamins and minerals.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
You don't have to cut cheese out of your diet, but if you have high cholesterol or blood pressure, use high-fat cheeses sparingly. A 30g portion of cheese provides seven per cent of your daily calories and there can be more salt in a portion of cheddar than in a packet of crisps.
Available evidence suggests that probiotic yogurt can significantly reduce total cholesterol and LDL-c in subjects with mild to moderate hypercholesterolemia without a significant effect on HDL-c and triglyceride levels.
Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.
Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
Pears and apples have a lot of pectin, which is a type of fiber that can lower cholesterol. So do citrus fruits like oranges and lemons. Berries are also high in fiber.