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.
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,” explains Stephanie Dunne, M.S., RDN, IFNCPan 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,” says Laura M. Ali, M.S., RDNa culinary nutritionist based in Pittsburgh.
2. Green Peas
Green peas have 7 grams of cholesterol-lowering fiber per cup. Plus, they’re another plant-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,” says Patricia Kolesa, MS, RDNfounder 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 our Pea Soup or Skillet Tuna Noodle Casserole.
3. Spinach
Frozen spinach 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,” says Daria Zajac, RD, LDNat 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,” says Vandana Sheth, RDN, CDCES, FANDa 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 your morning smoothie.
4. Cauliflower
Cauliflower is another frozen veggie worth stocking up on. Heidi McIndoo, M.S., RDthe 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 our Roasted Buffalo Cauliflower version.
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 in cruciferous veggies like broccoli, cauliflower and Brussels sprouts.
“Research suggests that sulforaphane may help reduce oxidative stress and inflammation, both key factors that support heart health,” says Sheth. In fact, one small study found that eating about 1 cup of broccoli per day improved HDL cholesterol (known as “good” cholesterol) by 7.6% in female participants. In male participants, it reduced their total cholesterol by 10%.
A bag of frozen broccoli can be used in anything from ramen noodles to mac and cheese to casseroles and more.
6. Brussels Sprouts
Each cup of Brussels sprouts has 2 grams of soluble fiber, the kind that’s especially helpful for lowering cholesterol. Brussels sprouts are 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 in Phytotherapy Research found 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 some Brussels sprouts recipes to spark inspiration.
7. Mushrooms
These earthy veggies are easy to toss in pasta dishes, add to pizza or sauté on their own. Plus, they have unique benefits when it comes to cholesterol. “Mushrooms contain beta-glucans, a type of soluble fiber known to help reduce cholesterol by binding to cholesterol-rich bile acids and removing them from the body,” says Lauren Manaker, M.S., RDN, LD, a registered dietitian based in Charleston, South Carolina.
“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 mushrooms and portobello mushrooms.
Other Strategies to Improve Cholesterol
Besides adding these frozen veggies to your diet, there are a few other ways to improve cholesterol:
- Incorporate Regular Physical Activity. Try moving more throughout the day, particularly if you sit most of the day. Ideally, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.
- Be Mindful of Your Saturated Fat Intake. This type of fat, found in foods like red and processed meats, baked goods, butter and full-fat dairy, can increase cholesterol levels if eaten excessively. The Department of Agriculture recommends capping your intake at 10% of total daily calories, or 22 grams, for a 2,000-calorie diet. However, your health care provider may recommend less if you have heart disease or high cholesterol. So make sure to check in with them.
- Limit Your Alcohol Consumption. Drinking too much alcohol can raise cholesterol, so watch out for your total alcohol intake. The Centers for Disease Control and Prevention suggests that women shouldn’t have more than one drink per day and men shouldn’t exceed two drinks daily. To cut back on alcohol, enjoy one of these 11 Easy Mocktail Ideas for Celebrating without Alcohol.
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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