Is Quinoa Good for High Cholesterol? (Expert Answer)

Short Answer: Quinoa is good for high cholesterol. Because it has fiber, protein and unsaturated fats and they can lower your LDL cholesterol, raise your HDL cholesterol and protect your blood vessels from damage.

High cholesterol is a condition that affects your blood vessels.

In high cholesterol, your body has too much of a fatty substance called cholesterol in your blood.

This can lead to various health problems, such as heart disease, stroke and peripheral artery disease.

One of the key factors in managing high cholesterol is diet.

What you consume can affect your cholesterol levels, which can impact your high cholesterol symptoms and overall health.

To effectively manage high cholesterol, you should consume fiber-rich foods like oats, beans and fruits and avoid saturated fat-rich foods like butter, cheese and red meat.

Now, quinoa is a pseudograin that is grown as a crop primarily for its edible seeds.

People usually cook quinoa like rice and use it as a base for salads, soups or stews.

Quinoa is good for high cholesterol because it contains fiber, protein and unsaturated fats.

Fiber can help lower your LDL (bad) cholesterol by binding to it and removing it from your body.

Protein can help maintain your muscle mass and metabolism, which can prevent weight gain and obesity, risk factors for high cholesterol.

Unsaturated fats can help lower your LDL cholesterol and raise your HDL (good) cholesterol, which can protect your blood vessels from damage.

One cup (185 grams) of cooked quinoa can give you 5 grams of fiber (20% of your daily needs), 8 grams of protein (16% of your daily needs) and 3.5 grams of unsaturated fats (5% of your daily needs).

Fiber can positively affect high cholesterol by reducing the absorption of cholesterol and bile acids in your intestines, which can lower your blood cholesterol levels.

Protein can positively affect high cholesterol by providing amino acids that are essential for building and repairing your tissues, including your blood vessels.

Unsaturated fats can positively affect high cholesterol by improving your lipid profile and reducing inflammation, which can prevent plaque buildup and hardening of your arteries.

Furthermore, quinoa is a whole grain and whole grains are good for high cholesterol.

Because, they contain antioxidants, phytochemicals and minerals that can lower your blood pressure, improve your blood sugar control and prevent oxidative stress, which can damage your blood vessels.

You can eat one to two servings of quinoa per day safely.

More than that can cause bloating, gas or diarrhea, because of its high fiber content.

Also, you shouldn’t eat quinoa if you have celiac disease or gluten intolerance to prevent allergic reactions.

Because, even though quinoa is gluten-free, it may be contaminated with gluten during processing or storage.

You can buy fresh quinoa in your local market or can order it from online.

Always choose organic, pre-washed and certified gluten-free quinoa.

Because, this can ensure that you get the best quality of quinoa that is free of pesticides, saponins and gluten.

You can store quinoa in an airtight container in a cool, dry and dark place for up to six months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing high cholesterol effectively.

I always recommend my high cholesterol patients to follow a high cholesterol-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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