Consuming a diet rich in plant-based foods, like nuts, beans, fruits, and vegetables can help with achieving and maintaining a healthy cholesterol level. Some foods in particular, like blueberries, are often recommended for those trying to lower their cholesterol. Why you ask? Blueberries (and other berries) are a good source of soluble fiber. Soluble fiber binds to bile, which consists of things like cholesterol, and removes it from the body. We'll discuss more about soluble fiber and how it can help our bodies soon.
Besides the health benefits, blueberries are a versatile fruit that can be incorporated into your diet in many different ways:
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Top your favorite cereal or morning toast with a handful of fresh blueberries.
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Pair blueberries with a protein source to create a balanced snack. Consuming snacks with both fiber and protein help promote satiety (e.g., feeling of fullness) and help with stabilizing blood sugar levels.
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Make a sweet frozen treat! Place blueberries in your freezer and grab a handful when you have a sweet tooth. You may find blueberries even taste sweeter as they thaw in your mouth. If you have sensitive teeth and gums, thaw for a few minutes first before eating.
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Toss onto your favorite green salad or mix in with your favorite chicken or tuna salad. Both the sweetness and tanginess of this fruit offer quite the flavorful twist to these meals!
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Make blueberry ice cubes. Add 2 to 3 blueberries to each cube, freeze, and add to a glass of water to give some added natural flavor.