Dietary fiber is material from plant cells that cannot be broken down by enzymes in the human digestive tract. There are two important types of fiber: water-soluble and water-insoluble. Each type has different properties and characteristics.
Soluble fiber is a beneficial nutrient that can help lower cholesterol naturally, helping to maintain healthy cholesterol levels that can protect against cardiovascular diseases such as stroke and heart attack.
Water-soluble fiber absorbs water during digestion. It adds bulk to stools and can lower blood cholesterol levels. Soluble fiber can be found in fruits (such as apples, oranges, and grapefruit), vegetables, legumes (such as dried beans, lentils, and peas), barley, oats, and oat bran.
Insoluble fiber remains unchanged during digestion. It promotes the normal movement of substances through the intestines. Insoluble fiber can be found in fruits with edible skins or seeds, vegetables, whole grain products (such as whole wheat bread, pasta, and crackers), bulgur wheat, stone ground cornmeal, cereals, bran, rolled oats, buckwheat, and brown rice.
A high-fiber diet appears to reduce the risk of many different diseases, including heart disease, diabetes, diverticular disease, constipation, and colon cancer. Fiber is important for digestive health and lowering cholesterol.
How can the body best absorb fiber?
Some ways you can make your body absorb fiber better include:
- Eat oatmeal or a high-fiber cereal like whole grain cereal for breakfast.
- Add chia seeds, flax seeds, hemp seeds, or walnuts to yogurt or smoothies.
- Snack on raw vegetables and fruits like bell peppers, sliced apples, or berries.
- Drink a vegetable smoothie made with spinach, kale, or carrots.
- Choose whole grains like quinoa, bulgur, brown rice, and whole wheat bread.
- Eat bean or lentil soups and vegetable-based stir-fries.
- Replace croutons in salads with nuts, seeds, or chopped vegetables.
- Make gradual changes and drink plenty of water. Aim for 25-35 grams of total fiber per day from whole foods for optimal health benefits.
While fiber can help you control high cholesterol, other healthy diet and lifestyle changes are equally important for effective cholesterol control, including:
Exercise
Aerobic activity for 30 minutes most days helps increase HDL and decrease triglycerides. Combine aerobics with strength training for best results.
Manage stress
Chronic stress has been shown to contribute to high cholesterol. Try meditation, yoga, or daily walks to relieve stress.
Weight Management
Losing just 5-10% of your excess weight can significantly improve your cholesterol if you are overweight. Focus on whole foods and move more.
Control your fat intake
Limiting trans fats and saturated fats found in whole dairy products, processed foods, and red meat can help lower LDL.
Diet
A healthy diet that focuses on fruits, lean proteins, whole grains, vegetables, and healthy fats promotes optimal cholesterol levels.
Smoking
Smoking damages your arteries and lowers HDL. Quitting smoking benefits your cholesterol.
