How Fiber Helps Lower Cholesterol
Fiber, particularly soluble fiber, can play a role in lowering cholesterol levels. Here's how:
Soluble Fiber:
Binds to cholesterol: Soluble fiber binds to cholesterol in the digestive tract, preventing it from being absorbed into the bloodstream.
Removes cholesterol from the body: It helps the body excrete cholesterol by binding with bile acids (made from cholesterol), which are then removed through the stool.
Reduces LDL: This process helps lower overall LDL cholesterol levels.
Insoluble Fiber:
Supports digestion: Although it doesn’t directly lower cholesterol, insoluble fiber helps maintain digestive health, which supports overall well-being.
Prevents constipation: By adding bulk to stool, insoluble fiber helps regular bowel movements.
Foods Rich in Fiber That Lower Cholesterol
Oats & ready-to-eat breakfast cereal
Cooked beans and lentils
Bulgar
Cooked artichoke
Cooked green peas
Pears and apples with skin
Berries
Whole grains (wheat, quinoa, brown rice)
Nuts and seeds
Popcorn
Quick Fiber Tips for Better Heart Health
Add oatmeal to your breakfast—rich in soluble fiber that helps lower LDL.
Snack on fruits like apples, pears, or berries, which are high in fiber.
Add more whole grains for whole grains like brown rice or quinoa.
Incorporate beans into salads, soups, or stews for a fiber boost.
Fiber is a powerful ally in managing cholesterol, especially soluble fiber, which helps lower LDL cholesterol levels, the cholesterol we want to keep Low. By incorporating more fiber into your diet—through fruits, vegetables, whole grains, and legumes—you can improve your heart.