Getting a lot of fiber in the diet is one of the biggest secrets to lowering cholesterol that many people are not aware of. Did you know that most Americans get less than half the recommended daily amount of 25 to 35 grams of total fiber? This is even though many studies clearly show this amount of fiber can lower the risk of heart disease by 30 to 35%!
Before running off to buy a bunch of fiber-rich food, you need to understand a few basics. There are two types of fiber - soluble and insoluble. Both have health benefits. But, for lowering cholesterol, you want lots of soluble fiber.
Soluble fiber helps to coat the intestines with a gel-like substance that blocks the absorption of cholesterol. It also slows the liver’s production of cholesterol while lowering LDL. This is important because the liver produces about 75% of the cholesterol in the body, with your food diet contributing the rest. It’s been shown that for every 3 grams of soluble fiber you eat each day, you can lower LDL by 5 mg/dL. So, even if you get the minimum recommended 25 grams of fiber, that can lower your cholesterol by over 40 points!
You can get more soluble fiber from fresh green beans, psyllium seeds, flax, leafy green vegetables, oat meal (steel-cut, whole grain), brussel sprouts, citrus fruits, barley, whole-grain breads, prunes, and raspberries - to name a few foods.
Insoluble fiber is found in some amounts in most fruits and vegetables. But, it helps provide the well-quoted “need for ruffiage” in your diet to help with regularity. Also, insoluble fiber helps makes you feel more full, without adding a lot of extra calories. This helps you maintain a healthier weight.
Dr. Andrew Weil, a well-known author and integrative medicine expert, advises to make it a habit of adding as many high-fiber diet items to each meal. The idea he says, is to replace processed foods and unhealthy trans fats with foods that will reduce cholesterol, take longer to digest, give you excellent nutrition, and protect your cardiovascular system.
Start with breakfast. I like the Nature’s Path organic cereals, because they have several kinds which contain 10+ grams of fiber. Then, I add various berries and soy milk to it. You can add some fresh-squeezed orange juice or even orange slices to really give you an extra fiber boost. If cold cereal is not your favorite, just substitute some whole grain oat meal.
For lunch, get away from the “sandwich, chips, and pop” rut. Instead, try a nutrition shake with some fruit, and maybe a slice of high fiber bread. Many people just have a healthy salad.
Then, for dinner, have a green salad with some flax seeds, cucumber, celery, and broccoli added to it. Combine this with some healthy, lean meats, and other whole grains, and you’ll easily hit your 25 to 35 grams of fiber for the day.
So, start making it a habit to eat as much fiber as you can get each day. Your cardiovascular system and the rest of your body will thank you.
