A Cardiologist Says This Is the #1 Fall Vegetable to Lower Cholesterol

Reviewed by Dietitian Casey Wing, RD, CD

Key Points

• Sweet potatoes are rich in fiber, which helps lower LDL cholesterol by removing it from the body.

• Antioxidants in sweet potatoes, like beta-carotene, support heart health by reducing oxidative stress.

• Replacing high-fat sides with sweet potatoes can reduce saturated fat and benefit cholesterol levels.

Cholesterol may not be the most pressing thing on your mind as you plan your fall meals, but it deserves a bit of attention if you care about your heart health. High levels of low-density lipoprotein (LDL) cholesterol can cause a buildup in your arteries and put you at risk for heart disease. Along with other factors like staying active and not smoking, your food choices—including the vegetables you eat—can make a big impact on your cholesterol levels.

We asked a cardiologist what the best fall vegetable is for lowering cholesterol, and his answer was sweet potatoes. Here’s why this popular fall vegetable can make a difference.

Why Sweet Potatoes Are the Best for Lowering Cholesterol

They’re Rich in Fiber

Sweet potatoes are a great source of fiber, with around 6 grams in a large sweet potato. Fiber helps remove cholesterol from your body rather than letting it continually recirculate, explains cardiologist Rohit Vuppuluri, D.O.

“Soluble fiber binds with bile acids in the digestive tract and helps carry them out of the body,” Vuppuluri says. “The liver then uses cholesterol to make more bile, which can help lower LDL cholesterol over time.”

Rather than just eating the sweet potato flesh, consider eating your sweet potato skin as well, because this increases the amount of fiber you’ll get.

They Provide Heart-Healthy Antioxidants

Sweet potatoes contain antioxidants that support heart health by protecting cells from oxidative stress. Orange sweet potatoes are rich in an antioxidant called beta-carotene, whereas purple sweet potatoes are a good source of anthocyanins.

“Oxidative stress plays a role in the development of atherosclerosis, including changes to LDL particles that can contribute to plaque formation,” Vuppuluri says. “Antioxidant-rich foods like sweet potatoes can be one part of a diet that helps protect cardiovascular health.”

They Make a Good Substitute for Less-Nutritious Foods

“Sometimes the biggest benefit is what the sweet potato replaces,” Vuppuluri says. When a roasted or baked sweet potato takes the place of a side dish that’s heavily processed or rich in saturated fat, this can benefit cholesterol and broader heart health. “Reducing saturated fat is one of the dietary changes we focus on when trying to lower LDL cholesterol.”

Sweet potatoes also contain potassium, which supports healthy blood pressure. Sure, this is different from cholesterol, but still an important factor for supporting a healthy heart. “I always remind patients that cardiovascular health is bigger than one number,” Vuppuluri says. “Cholesterol, blood pressure, blood sugar, activity and overall diet all work together.”

Tips for Enjoying Sweet Potatoes

Here are some expert recommendations for getting the most out of these vibrant veggies:

• Opt for more-nutritious methods of preparation. Baking, roasting, steaming or air-frying are all good options, Vuppuluri says.

• Leave the skin on. Never tried the skin? It’s thin and easily edible, and it adds an extra punch of fiber. “When possible, I recommend keeping it on,” Vuppuluri says.

• Watch what you’re putting on top of your sweet potatoes. “Loading them with butter, cream or a lot of cheese adds saturated fat and can work against the reason you chose the sweet potato in the first place,” Vuppuluri says.

• Top your sweet potato with olive oil. “A little olive oil is a great option and can also help your body absorb some of the carotenoids in the sweet potato,” Vuppuluri says.

• Remember that sweet potatoes are just one component of a heart-healthy dietary pattern. “Incorporating sweet potatoes regularly can help increase fiber intake and replace foods higher in saturated fat, but they should be part of a broader eating pattern rich in vegetables, fruits, whole grains, beans, nuts and other high-fiber foods,” Vuppuluri says.

Our Expert Take

If you’re looking for a fall vegetable that supports lower cholesterol levels and overall heart health, sweet potatoes are a great option. They’re rich in fiber, which helps remove unhealthy LDL cholesterol from the blood. They contain heart-healthy antioxidants like beta-carotene and anthocyanins. They’re also a great substitute for other foods that can contribute to high cholesterol, like foods that are fried or high in saturated fat. As you home in on your diet to lower cholesterol, remember that sweet potatoes are just one part of a broader dietary pattern that can support heart health. A heart-healthy diet should also include many other high-fiber foods like fruits, vegetables, whole grains, beans, nuts and seeds. For more advice on heart health and managing cholesterol, speak with your health care provider.

Read the original article on EatingWell