If you have high cholesterol, increasing your fiber intake may be even more important for you. When you eat healthy plant-based foods, you add fiber to your diet, which can help your body get rid of cholesterol.
There are two types of fiber: soluble and insoluble. Soluble fiber is found in fruits, vegetables, oats, and legumes, while insoluble fiber is found in the skins of many fruits and vegetables, bran, and nuts and seeds.
Insoluble fiber does not dissolve in water and therefore helps move things along your digestive tract to help prevent constipation. Soluble fiber absorbs water and becomes a gel in our digestive system, which then traps fat and cholesterol so the body can’t absorb it all.
You can add fiber to your daily diet in the following ways:
1. Add oatmeal to your breakfast
One of the easiest ways to increase your soluble fiber intake is to enjoy a bowl of oatmeal for breakfast. Oats contain a special form of soluble fiber called beta-glucan, which is particularly effective at lowering LDL cholesterol levels. The beta-glucan in oats forms a thick gel that binds to cholesterol-rich bile acids in your digestive tract, so they pass out of your body instead of being absorbed.
Aim for at least 1⁄2 cup of cooked oats, which will give you about 4 grams of fiber per day. You can add more fiber by adding fresh fruit, such as bananas or berries, to your oats. Overnight oats soaked in milk are another simple way to enjoy oats while saving time in the morning.
2. Add more beans and lentils
Beans and lentils also contain a good amount of soluble fiber. Black beans, kidney beans, pinto beans, chickpeas, navy beans, and lentils are all great options. Try substituting beans or lentils for meat in your favorite recipes, like chili, tacos, burgers, and pasta.
One cup of cooked beans provides 9-12 grams of fiber, making it easy to reach the recommended daily intake of 25 grams. The viscous fiber in beans and lentils helps limit the absorption of cholesterol into the bloodstream. Beans are also rich in antioxidants and phytochemicals that are beneficial for heart health.
3. Eat fruits and nuts
In addition to oats and beans, snacking on fruits and nuts throughout the day makes it easy to increase your fiber intake. Most fruits contain the soluble fiber pectin, with apples and pears being top choices, with about 5 grams of fiber per medium-sized fruit. Berries, oranges, and bananas also provide valuable fiber.
Almonds and other nuts provide insoluble fiber that promotes healthy digestion. A small handful of nuts can provide 2-3 grams of fiber. The healthy fats in nuts have also been shown in studies to improve cholesterol levels when eaten in moderation.
4. Add Ground Flaxseeds to Recipes
Flaxseeds provide soluble fiber along with a heart-healthy omega-3 fatty acid called ALA. However, your body cannot access these nutrients from whole flaxseeds. Use a coffee grinder to grind flaxseeds into a fine powder, then stir a tablespoon into oatmeal, smoothies, baked goods, and other foods.
The gel that forms during digestion from ground flaxseeds can help eliminate cholesterol-rich bile acids. It is best to consume ground flaxseeds instead of flaxseed oil, which does not provide fiber.
5. Cook with Avocados
The creamy, rich texture of avocados makes them perfect for increasing soluble fiber without sacrificing flavor or nutrition. Just half a medium avocado provides 5 grams of fiber in addition to a hearty dose of monounsaturated fat, which has been linked to better cholesterol levels.
Mash some avocado to serve on toast, dice it into salads, or add it to smoothies. Using avocado in place of cheese, meat, or other ingredients higher in saturated fat may benefit cholesterol.
6. Eat more vegetables
In addition to the specific foods mentioned, increasing your overall intake of fruits and vegetables will significantly increase your fiber intake. Aim for the recommended 5-9 servings of fruits and vegetables daily. Not only are vegetables low in fat and calories, but they also contain both soluble and insoluble fiber, which support heart health.
Some of the best choices are broccoli, carrots, artichokes, green beans, Brussels sprouts, and sweet potatoes. When grocery shopping, make sure that at least half of your cart is filled with a variety of produce. Wash and pre-cut vegetables for quick and convenient snacking.
