Eating foods rich in fiber is an effective way to help lower high cholesterol. Fiber, especially soluble fiber, can bind to cholesterol in the digestive system and remove it from the body before it enters the bloodstream.
There are two main types of fiber:
- Soluble fiber: This type of fiber dissolves in water, forming a gel-like substance in the stomach that slows digestion. It can help lower cholesterol and blood sugar. Soluble fiber is found in oats, peas, beans, apples, bananas, avocados, citrus fruits, carrots, barley, and psyllium.
- Insoluble fiber: This type of fiber does not dissolve in water. It aids the movement of material through the digestive system and adds bulk to stools. Therefore, it can be helpful for people who are constipated or do not have regular bowel movements. Some good sources of insoluble fiber are whole-wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes.
Most high-fiber plant foods contain both soluble and insoluble fiber. The amount of each type of fiber varies depending on the type of plant, such as fruits, vegetables, or whole grains. But you can get both types of fiber by eating a variety of high-fiber foods.
Nutritious foods that can help you get more fiber each day include:
- Whole grains such as barley, bulgur wheat, brown rice, and whole-wheat bread or pasta.
- Fruits.
- Vegetables.
- Beans, peas, and other legumes.
- Nuts and seeds.
Refined or processed foods are often lower in fiber. The process of refining grains removes the outer layer, called the bran, from the grain. This reduces the amount of fiber and other nutrients in the grain. For example, refined grains include white bread, pasta, and cereals that are not made from whole grains.
Some ideas for adding more fiber to your meals and snacks include:
1. Healthy Breakfast
Choose a breakfast cereal that has 5 grams or more of fiber per serving. Choose cereals labeled whole grain, bran, or fiber. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal. Top your cereal with sliced bananas, berries, or other fruit.
2. Go Whole Grains
Make sure that at least half of the grains you eat are whole grains each day. Choose bread that has at least 2 grams of fiber per serving. On the label, whole wheat, whole wheat flour, or another whole grain should be the first ingredient on the ingredient list. Try other whole grains, such as brown rice, wild rice, buckwheat, whole-wheat pasta, and quinoa.
3. Increase the volume of baked goods.
Replace half or all of the white flour with whole-wheat flour when baking. Try adding crushed bran cereal, wheat bran, or uncooked oats to muffins, cakes, and cookies.
4. Eat legumes
Beans and members of the legume family, such as peas and lentils, are great sources of fiber. Add kidney beans to canned soups or green salads. Or make nachos with black beans, lots of fresh vegetables, whole-wheat tortilla chips, and salsa.
5. Eat more fruits and vegetables
They are rich in fiber as well as vitamins and minerals. Aim for five or more servings a day. You can eat fresh, frozen, or canned fruits and vegetables. If you eat canned fruit, choose the kind canned in 100% fruit juice instead of syrup. If you eat canned vegetables, make sure they are low in sodium.
6. Consider snacks
Whole fruits, raw vegetables, low-fat unsalted popcorn, and whole-grain crackers are all healthy options. A handful of nuts or dried fruit without added sugar can also be a healthy, high-fiber snack. Just be aware that crackers, nuts, and dried fruit are high in calories.
