Soluble fiber for cholesterol is another safe and healthy way to lower cholesterol naturally, which lowers your risk of heart disease. Using fiber to lower cholesterol is a safer alternative to toxic drugs, besides which foods high in fiber have many other health benefits.
Soluble means that your body can break them down, as opposed to insoluble which means that they pass through your digestive system without being broken down.
What foods contain soluble fiber for cholesterol?
Here is a short list of foods high in fiber.
- Psyllium husks
- Peas, beans, lentils
- Oats, oat bran, wheat bran,
- Broccoli, carrots, squash, potatoes, Zucchini
- Apples, oranges, tangerines, plums, strawberries, blackberries, apricots
There are more comprehensive lists of foods high in fiber online, but the above list gives you an idea of common foods that you can include in your diet to lower cholesterol naturally.
How do foods high in fiber work?
Research studies have established a positive correlation between dietary fiber and lowered cholesterol levels. There are 3 mechanisms that possibly explain this lowering effect:
- Preventing cholesterol to be re-absorbed from bile sales and causing more of it to be excreted by elimination (feces)
- Lowered glycemic response and reduced stimulation of cholesterol synthesis in the liver
- Fermentation effects of soluble fiber affect bile salts and cut down on re-absorption in a way that is not well understood by science
Excess cholesterol that is not used by the body to synthesize hormones or other important functions is combined with bile acids in your large intestine, is recycled through your liver, and ends up back in your bloodstream.
Foods high in fiber can bind with the cholesterol and help transport it out of your body when you move your bowels. This is part of the way that foods high in fiber can lower cholesterol naturally, rather than using statin drugs that have dangerous side effects.
Remember as well that these sources of fiber only work optimally when you are well hydrated. Water is essential to getting the maximum benefits from fiber on your diet, so make a point to consume plenty of clean pure water throughout the day.
Using fiber to lower cholesterol does work and has been shown to be effective in well conducted studies. The role of soluble fiber for cholesterol has been known for years, but the public has only recently been made aware of it’s benefits.
You could say that using soluble fiber for cholesterol is the most natural way to optimize your cholesterol levels and fiber has other health benefits as well as it’s effect on blood lipids. Better function of your gastrointestinal system (gut) improves health across the board, and fiber has been shown to be beneficial to improving levels of pro-biotic bacteria in the colon.
Daily Recommended Amounts
The USDA recommends 14 grams of fiber for every 1,000 calories consumed for healthy adults. This works out to about 25-30 grams of fiber per day. The average for adults in the United States is approximately 15 grams.
Increased intake of fiber to lower cholesterol has also been associated with a lower risk of cancer, stroke, Alzheimer’s disease, and diabetes, as well as heart disease. Foods high in fiber thus have many benefits beyond helping to optimize cholesterol levels.
Soluble fiber for cholesterol is one of the most important strategies for maintaining a healthy cholesterol profile. Try working these soluble fiber foods into your diet, and you will automatically lower your risk of heart disease!
Soluble fiber for cholesterol – scientific references:
Food Funct. 2010 Nov;1(2):149-55. doi: 10.1039/c0fo00080a. Epub 2010 Sep 30. Mechanisms underlying the cholesterol-lowering properties of soluble dietary fibre polysaccharides.
Gunness P, Gidley MJ.
Am J Clin Nutr. 1999 Jan;69(1):30-42. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Brown L, Rosner B, Willett WW, Sacks FM.