In This ArticleView AllIn This ArticleEdamameGreen PeasSpinachCauliflowerBroccoliBrussels SproutsMushroomsImproving Your Cholesterol
In This ArticleView All
View All
In This Article
Edamame
Green Peas
Spinach
Cauliflower
Broccoli
Brussels Sprouts
Mushrooms
Improving Your Cholesterol
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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
When it comes to managing high cholesterol, small dietary changes can help. Eating enough vegetables not only helps reduce high cholesterol but can actually prevent the condition. While you may think that fresh veggies are healthiest, think again. Frozen veggies are just as nutritious. Plus, they tend to be budget-friendly and have a much longer shelf life.High cholesterol affects about 10% of U.S. adults. And having it puts you at a higher risk of developing heart disease and stroke.We spoke with registered dietitians and dove into the latest research to share the seven best frozen vegetables for lower cholesterol.
Are Canned and Frozen Vegetables Healthier Than Fresh?
1. Edamame
Edamame(aka young soybeans) is a good source of a key nutrient for cholesterol: soluble fiber. “Although fiber never enters the bloodstream, soluble fiber binds to bile in the digestive tract and carries it out of the body. The liver then uses cholesterol to create new bile, thus lowering blood cholesterol levels,” explainsStephanie Dunne, M.S., RDN, IFNCP, an integrative registered dietitian nutritionist and founder at Nutrition Q.E.D. Just 1 cup of frozen edamame contains 8 grams of fiber and 18 grams of plant-based protein.
Edamame is also a source of isoflavones, compounds in soy products that may help lower cholesterol levels.
You can find frozen edamame in the pod or shelled. “I always keep a bag of frozen edamame on hand to toss in salads, stir-fries and soups,” saysLaura M. Ali, M.S., RDN, a culinary nutritionist based in Pittsburgh.
2. Green Peas
Green peas have 7 grams of cholesterol-lowering fiber per cup.Plus, they’re anotherplant-based source of protein, with 8 grams protein per cup. “Higher intake of plant-based proteins has been shown to be helpful with cholesterol as they are often lower in saturated fats,” saysPatricia Kolesa, M.S., RDN, founder of Dietitian Dish LLC. In other words, replacing some animal proteins (think beef, sausage, bacon and deli meat) with peas can help lower your total saturated fat intake. Consuming too much saturated fat is associated with high levels of LDL cholesterol (known as “bad” cholesterol).
Kolesa recommends tossing frozen green peas into pasta dishes, casseroles, stir-fries and soups or serving them as a side dish. If you’re looking for ideas, try ourPea SouporSkillet Tuna Noodle Casserole.
3. Spinach
Frozenspinach is jam-packed with fiber, vitamins, minerals and antioxidants to promote heart health. “Spinach is high in insoluble fiber and can help reduce LDL cholesterol levels. As a plant-based source of iron and protein, it’s also a great source of calcium, vitamin C and various antioxidants to help you stay healthy,” saysDaria Zajac, RD, LDN, at The Polish Dietitian.
This leafy green is also high in antioxidants, particularly one of them. “Spinach is rich in a compound called lutein, an antioxidant known to help reduce inflammation. Research suggests that lutein may help cholesterol oxidation, which may help prevent cholesterol from sticking to artery walls,” saysVandana Sheth, RDN, CDCES, FAND, a registered dietitian nutritionist and plant-based and diabetes expert. In fact, studies show that eating more dark leafy greens like spinach is linked with lower rates of cardiovascular disease.
Zajac suggests adding it to stews, soups or your morning eggs. Added bonus: It goes great in yourmorning smoothie.
21 Recipes That Start with a Package of Frozen Spinach
4. Cauliflower
Cauliflower is another frozen veggie worth stocking up on.Heidi McIndoo, M.S., RD, the FoodieMomRD, recommends it for its heart-healthy fiber and lack of saturated fat. Each cup of frozen cauliflower has 3 grams of fiber—10% of the Daily Value.
McIndoo notes, “It’s delicious roasted with just a little olive oil and kosher salt, or fancy it up with a drizzle of Buffalo sauce before popping into the oven. You can also puree it after steaming it to turn it into a perfect substitute for some or all of the cream in cream-based soups and sauces like potato soup or fettuccini Alfredo.” Like McIndoo’s suggestion? Try ourRoasted Buffalo Cauliflowerversion.
5. Broccoli
Like the other veggies on this list,broccoli is rich in fiber and micronutrients. What makes it stand out is its glucosinolate content, particularly sulforaphane. This is a phytochemical found almost exclusively incruciferous veggieslike broccoli, cauliflower and Brussels sprouts.
Abag of frozen broccoli can be used in anythingfrom ramen noodles to mac and cheese to casseroles and more.
6. Brussels Sprouts
Each cup of Brussels sprouts has 2 grams ofsoluble fiber, the kind that’s especially helpful for lowering cholesterol.Brussels sproutsare also rich in antioxidants and phytochemicals that could provide more cholesterol-related benefits.
“Brussels sprouts contain plant compounds, including kaempferol, which has both antioxidant and anti-inflammatory properties. Kaempferol has been linked to promoting heart health and lowering cholesterol levels,” says Sheth. A 2022 study inPhytotherapy Researchfound that eating more brassica vegetables like Brussels sprouts is linked to significantly reducing total cholesterol levels.
Roasting them is one of the best ways to enjoy them. Browse through someBrussels sprouts recipesto spark inspiration.
7. Mushrooms
“Some studies suggest that certain varieties, like shiitake mushrooms, contain compounds that can further enhance cholesterol metabolism and promote heart health,” says Manaker. Other varieties shown to benefit cholesterol include enoki mushrooms, reishi mushroomsand portobello mushrooms.
Other Strategies to Improve Cholesterol
Besides adding these frozen veggies to your diet, there are a few other ways to improve cholesterol:
The Bottom Line
Frozen veggies are just as nutritious as fresh ones. Plus, they cost less and don’t go bad after a few days. With that in mind, you shouldn’t think twice about stocking up on frozen veggies. And if you’re managing high cholesterol, we invite you to make room for these seven especially. They’re full of fiber, antioxidants and plant compounds that can help lower cholesterol and protect heart health. Plus, they go well in everything from smoothies to casseroles to pasta dishes and more.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.High Cholesterol Facts.U.S. Department of Agriculture. FoodData Central.Edamame, frozen, unprepared.Gómez-Zorita S, González-Arceo M, Fernández-Quintela A, Eseberri I, Trepiana J, Portillo MP.Scientific Evidence Supporting the Beneficial Effects of Isoflavones on Human Health.Nutrients. 2020;12(12):3853. doi:10.3390/nu12123853U.S. Department of Agriculture. FoodData Central.Peas, green, frozen, unprepared.American Heart Association.The Skinny on Fats.Ojagbemi A, Okekunle AP, Olowoyo P, et al.Dietary intakes of green leafy vegetables and incidence of cardiovascular diseases.Cardiovasc J Afr. 2021;32(4):215-223. doi:10.5830/CVJA-2021-017U.S. Department of Agriculture. FoodData Central.Cauliflower, frozen, unprepared.Connolly EL, Sim M, Travica N, et al.Glucosinolates From Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence.Front Pharmacol. 2021;12:767975. doi:10.3389/fphar.2021.767975Enkhmaa B, Surampudi P, Anuurad E, Berglund L.Table 8. [fiber content of selected vegetables*]. In:Endotext. MDText.com; 2024.Darand M, Alizadeh S, Mansourian M.The effect of Brassica vegetables on blood glucose levels and lipid profiles in adults. A systematic review and meta‐analysis.Phytother Res. 2022;36(5):1914-1929.Rauf A, Joshi PB, Ahmad Z, et al.Edible mushrooms as potential functional foods in amelioration of hypertension.Phytother Res. 2023;37(6):2644-2660.American Heart Association.Prevention and Treatment of High Cholesterol (Hyperlipidemia).MedlinePlus.Facts about saturated fat.Centers for Disease Control and Prevention.Preventing High Cholesterol.
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EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.High Cholesterol Facts.U.S. Department of Agriculture. FoodData Central.Edamame, frozen, unprepared.Gómez-Zorita S, González-Arceo M, Fernández-Quintela A, Eseberri I, Trepiana J, Portillo MP.Scientific Evidence Supporting the Beneficial Effects of Isoflavones on Human Health.Nutrients. 2020;12(12):3853. doi:10.3390/nu12123853U.S. Department of Agriculture. FoodData Central.Peas, green, frozen, unprepared.American Heart Association.The Skinny on Fats.Ojagbemi A, Okekunle AP, Olowoyo P, et al.Dietary intakes of green leafy vegetables and incidence of cardiovascular diseases.Cardiovasc J Afr. 2021;32(4):215-223. doi:10.5830/CVJA-2021-017U.S. Department of Agriculture. FoodData Central.Cauliflower, frozen, unprepared.Connolly EL, Sim M, Travica N, et al.Glucosinolates From Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence.Front Pharmacol. 2021;12:767975. doi:10.3389/fphar.2021.767975Enkhmaa B, Surampudi P, Anuurad E, Berglund L.Table 8. [fiber content of selected vegetables*]. In:Endotext. MDText.com; 2024.Darand M, Alizadeh S, Mansourian M.The effect of Brassica vegetables on blood glucose levels and lipid profiles in adults. A systematic review and meta‐analysis.Phytother Res. 2022;36(5):1914-1929.Rauf A, Joshi PB, Ahmad Z, et al.Edible mushrooms as potential functional foods in amelioration of hypertension.Phytother Res. 2023;37(6):2644-2660.American Heart Association.Prevention and Treatment of High Cholesterol (Hyperlipidemia).MedlinePlus.Facts about saturated fat.Centers for Disease Control and Prevention.Preventing High Cholesterol.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Centers for Disease Control and Prevention.High Cholesterol Facts.U.S. Department of Agriculture. FoodData Central.Edamame, frozen, unprepared.Gómez-Zorita S, González-Arceo M, Fernández-Quintela A, Eseberri I, Trepiana J, Portillo MP.Scientific Evidence Supporting the Beneficial Effects of Isoflavones on Human Health.Nutrients. 2020;12(12):3853. doi:10.3390/nu12123853U.S. Department of Agriculture. FoodData Central.Peas, green, frozen, unprepared.American Heart Association.The Skinny on Fats.Ojagbemi A, Okekunle AP, Olowoyo P, et al.Dietary intakes of green leafy vegetables and incidence of cardiovascular diseases.Cardiovasc J Afr. 2021;32(4):215-223. doi:10.5830/CVJA-2021-017U.S. Department of Agriculture. FoodData Central.Cauliflower, frozen, unprepared.Connolly EL, Sim M, Travica N, et al.Glucosinolates From Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence.Front Pharmacol. 2021;12:767975. doi:10.3389/fphar.2021.767975Enkhmaa B, Surampudi P, Anuurad E, Berglund L.Table 8. [fiber content of selected vegetables*]. In:Endotext. MDText.com; 2024.Darand M, Alizadeh S, Mansourian M.The effect of Brassica vegetables on blood glucose levels and lipid profiles in adults. A systematic review and meta‐analysis.Phytother Res. 2022;36(5):1914-1929.Rauf A, Joshi PB, Ahmad Z, et al.Edible mushrooms as potential functional foods in amelioration of hypertension.Phytother Res. 2023;37(6):2644-2660.American Heart Association.Prevention and Treatment of High Cholesterol (Hyperlipidemia).MedlinePlus.Facts about saturated fat.Centers for Disease Control and Prevention.Preventing High Cholesterol.
Centers for Disease Control and Prevention.High Cholesterol Facts.
U.S. Department of Agriculture. FoodData Central.Edamame, frozen, unprepared.
Gómez-Zorita S, González-Arceo M, Fernández-Quintela A, Eseberri I, Trepiana J, Portillo MP.Scientific Evidence Supporting the Beneficial Effects of Isoflavones on Human Health.Nutrients. 2020;12(12):3853. doi:10.3390/nu12123853
U.S. Department of Agriculture. FoodData Central.Peas, green, frozen, unprepared.
American Heart Association.The Skinny on Fats.
Ojagbemi A, Okekunle AP, Olowoyo P, et al.Dietary intakes of green leafy vegetables and incidence of cardiovascular diseases.Cardiovasc J Afr. 2021;32(4):215-223. doi:10.5830/CVJA-2021-017
U.S. Department of Agriculture. FoodData Central.Cauliflower, frozen, unprepared.
Connolly EL, Sim M, Travica N, et al.Glucosinolates From Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence.Front Pharmacol. 2021;12:767975. doi:10.3389/fphar.2021.767975
Enkhmaa B, Surampudi P, Anuurad E, Berglund L.Table 8. [fiber content of selected vegetables*]. In:Endotext. MDText.com; 2024.
Darand M, Alizadeh S, Mansourian M.The effect of Brassica vegetables on blood glucose levels and lipid profiles in adults. A systematic review and meta‐analysis.Phytother Res. 2022;36(5):1914-1929.
Rauf A, Joshi PB, Ahmad Z, et al.Edible mushrooms as potential functional foods in amelioration of hypertension.Phytother Res. 2023;37(6):2644-2660.
American Heart Association.Prevention and Treatment of High Cholesterol (Hyperlipidemia).
MedlinePlus.Facts about saturated fat.
Centers for Disease Control and Prevention.Preventing High Cholesterol.
