The interest in superfoods continues to rise in recent years. While foods aren’t necessarily good or bad, super or villainous, some are definitely more beneficial than others when managing our health, including cholesterol.
One “superfood” is quinoa, which is nutrient-dense and heart-healthy. Incorporating quinoa into your diet can aid in a healthy heart by lowering LDL “bad” cholesterol and increasing HDL “good” cholesterol.
What Is Cholesterol?
“Your body needs cholesterol for various purposes, like building cell membranes and aiding metabolism,” said Anna Heronimus, RD, LN, Gastroenterology and Sports Dietitian at the Avera Human Performance Center in Sioux Falls, SD. “Your body makes cholesterol and we also consume it in some of our food choices.”
Before we tell you about how quinoa can aid your cholesterol, we should first clarify that your body carries two types of cholesterol — bad and good:
- LDL (low-density lipoprotein) “bad” cholesterol – Bad cholesterol increases your risk of heart disease, stroke or heart attack by contributing to fatty buildups of triglycerides in the bloodstream. LDL cholesterol levels should not be over 130.
- HDL (high-density lipoprotein) “good” cholesterol – Good cholesterol absorbs the bad cholesterol and transfers it through the bloodstream to the liver, which disposes it from the body. HDL cholesterol levels should be over 60.
When tested, your total blood cholesterol level should not exceed 200.
Quinoa Is High in Fiber
Quinoa is an excellent source of dietary fiber, which plays a significant role in managing cholesterol levels. Foods high in fiber, like quinoa, bind to bad cholesterol in your small intestine and reduce its absorption into the bloodstream. It’s then moved into the colon for elimination.
Men should try to get at least 30 to 38 grams of fiber a day, while women should aim for at least 21 to 25 grams of fiber a day. Just one cup of quinoa contains 5 grams, so it’s an excellent source of fiber to support your heart-healthy journey.
Quinoa Is High in Protein
Quinoa is one of the only plant proteins that is a complete protein — meaning it contains all nine essential amino acids. Not only that, but its high fiber content makes it a great option to eat alongside red meat choices, such as ground beef or pork chops.
Eating red meat and quinoa together in a meal achieves great protein gains with a lowered spike in cholesterol.
“Try not to eat fatty meat options by themselves,” added Heronimus. “Add quinoa, non-starchy vegetables or other foods high in fiber to help your body remove excess cholesterol.”
Quinoa Is High in Antioxidants
Quinoa contains antioxidants, which protect the body from oxidative stress and inflammation. Chronic inflammation is a precursor to cardiovascular disease. Quinoa is rich in omega-3s and omega-6s, which both have antioxidant properties that ease inflammation.
Adding quinoa into your diet gives your body adequate antioxidants to protect against high cholesterol levels, leading to cardiovascular disease.
How to Add Quinoa into Your Diet
Quinoa is very versatile. It can be incorporated into any meal and easily used as a substitution. Here are some ideas:
- Add quinoa to a green salad, soup, stir-fry, stuffing or casserole.
- Dress up quinoa for breakfast with fruit and other yummy toppings — like overnight oats.
- Keep quinoa on hand by making extra and refrigerating it.
- Exchange rice or pasta with quinoa in a recipe using a 1:1 ratio.
- Bake/add quinoa into energy bites.
Try one of these three quinoa recipes:
“High blood cholesterol doesn’t mean you’ll have future heart disease or a heart attack, but it does increase your risk,” said Heronimus. “A good diet can alleviate the harmful effect cholesterol has on your cardiovascular system.”
Register for a Heart Screening
Take advantage of one of Avera’s Planet Heart screenings available in many locations throughout the Upper Midwest. Call 605-322-6877 to request an appointment.
