Fiber and Cholesterol – How they Work Together
We all know that having high cholesterol is bad for our heart. With all the medications prescribed to lower cholesterol, it is easy to ignore the impact that diet and exercise has on lowering cholesterol.
In case you are not familiar with cholesterol, here are a few facts. Cholesterol is a soft, waxy substance found in the fats in your blood and cells. Having high levels of cholesterol in your blood increases the risk of heart attacks. There are two types of cholesterol. HDL and LDL. LDL cholesterol is the “bad” kind. Having high levels of LDL cholesterol puts you at a higher risk of heart attack. HDL cholesterol is the “good” kind. High levels of HDL cholesterol protect against heart disease.
The foods you consume greatly impact the amount of total cholesterol that is in the blood. Reducing intake of saturated and trans fats and exercising improves cholesterol. Dietary fiber has been shown to help lower cholesterol. There are two types of fiber; soluble and insoluble. Most Americans do not consume enough fiber. The average amount of fiber consumed is 14 grams per day. The recommended amount is 25 grams or more per day for most people. Foods high in fiber include whole grains, bran, oats, beans, peas, and many fruits and vegetables.
One of the benefits of fiber is its ability to help lower LDL cholesterol. More specifically, consuming 3 grams daily of insoluble fiber has been shown to lower levels of LDL. A review of past studies shows that in 68 out of 77 (88%) human studies, soluble fiber significantly lowers the level of LDL (“bad”) cholesterol in the blood. Fiber seems to act somewhat like a broom in the body removing excesses including cholesterol.
Studies show that consuming soluble fiber lowers levels of LDL cholesterol. In one 7 week study, consuming 4 servings daily of high fiber foods resulted in a decrease in LDL cholesterol of 7.1%. Studies also show that high fiber intakes result in an increase in HDL (good) cholesterol.
To get the benefits of fiber, make sure to consume adequate amounts of foods high in fiber. Check food labels for foods that have 5 grams of fiber or more per serving. Choose whole grain products and consume plenty of fruits and vegetables.
High cholesterol is a condition affecting many people. High levels of LDL cholesterol contribute to coronary artery disease and heart attacks. Although cholesterol-lowering medications are available, using your diet to lower cholesterol is a natural and free alternative to medication. Studies have shown that adequate dietary fiber, specifically soluble fiber, is effective in lowering LDL cholesterol and increasing HDL cholesterol. Take advantage of fiber as the natural way to reduce “bad”cholesterol and your heart will reap the benefits.
To read abstracts of studies and reviews go to the following links:
http://www.adajournal.org/article/PII000282239490099X/abstract
http://www.adajournal.org/article/PIIS0002822302901161/abstract
In case you are not familiar with cholesterol, here are a few facts. Cholesterol is a soft, waxy substance found in the fats in your blood and cells. Having high levels of cholesterol in your blood increases the risk of heart attacks. There are two types of cholesterol. HDL and LDL. LDL cholesterol is the “bad” kind. Having high levels of LDL cholesterol puts you at a higher risk of heart attack. HDL cholesterol is the “good” kind. High levels of HDL cholesterol protect against heart disease.
The foods you consume greatly impact the amount of total cholesterol that is in the blood. Reducing intake of saturated and trans fats and exercising improves cholesterol. Dietary fiber has been shown to help lower cholesterol. There are two types of fiber; soluble and insoluble. Most Americans do not consume enough fiber. The average amount of fiber consumed is 14 grams per day. The recommended amount is 25 grams or more per day for most people. Foods high in fiber include whole grains, bran, oats, beans, peas, and many fruits and vegetables.
One of the benefits of fiber is its ability to help lower LDL cholesterol. More specifically, consuming 3 grams daily of insoluble fiber has been shown to lower levels of LDL. A review of past studies shows that in 68 out of 77 (88%) human studies, soluble fiber significantly lowers the level of LDL (“bad”) cholesterol in the blood. Fiber seems to act somewhat like a broom in the body removing excesses including cholesterol.
Studies show that consuming soluble fiber lowers levels of LDL cholesterol. In one 7 week study, consuming 4 servings daily of high fiber foods resulted in a decrease in LDL cholesterol of 7.1%. Studies also show that high fiber intakes result in an increase in HDL (good) cholesterol.
To get the benefits of fiber, make sure to consume adequate amounts of foods high in fiber. Check food labels for foods that have 5 grams of fiber or more per serving. Choose whole grain products and consume plenty of fruits and vegetables.
High cholesterol is a condition affecting many people. High levels of LDL cholesterol contribute to coronary artery disease and heart attacks. Although cholesterol-lowering medications are available, using your diet to lower cholesterol is a natural and free alternative to medication. Studies have shown that adequate dietary fiber, specifically soluble fiber, is effective in lowering LDL cholesterol and increasing HDL cholesterol. Take advantage of fiber as the natural way to reduce “bad”cholesterol and your heart will reap the benefits.
To read abstracts of studies and reviews go to the following links:
http://www.adajournal.org/article/PII000282239490099X/abstract
http://www.adajournal.org/article/PIIS0002822302901161/abstract
posted by Margie Geiser, MBA, RD, NSCA-CPT at
6:36 AM
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