Lower CholesterolHigh Fiber Diet Plan to Lower Cholesterol and Lose Weight
Do you have high cholesterol? Increase your fiber!
Do you have high blood pressure? Increase your fiber!
Are you overweight? Increase your fiber!
What is it with fiber (also known as roughage)? It seems to play a role in just about all our health problems. Well, as far as blood pressure and cholesterol go, dietary fiber binds to cholesterol in circulation and helps remove it from the body. Research has shown that for every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.
On the weight control side of things, a high fiber diet plan increases satiety (how full you feel), aiding efforts to lose weight and/or maintain a healthy weight.
4 Things You Need to Know to Use Dietary Fiber to Lower Cholesterol:
1. There are two types of fiber.
Fiber Insoluble
Insoluble fiber remains relatively intact as it passes through the digestive system. The primary function of insoluble fiber is to move waste through the intestines and maintain intestinal acid balance.
Fiber Soluble
Soluble fiber is the type of fiber responsible for lowering total cholesterol and LDL (bad) cholesterol levels.
2. Sources of insoluble fiber
- Fruit skins and root vegetable skins
- Vegetables (green beans, celery, cauliflower, zucchini, beets, turnips, potato skins, and dark green leafy vegetables)
- Wheat and whole-wheat products
- Wheat oats
- Corn bran
- Seeds and nuts
3. Sources of soluble fiber
- Oat and oat bran
- Legumes (dried beans and peas)
- Nuts
- Barley, rye
- Flaxseed
- Fruits (i.e. oranges, apples, prunes, plums, berries)
- Vegetables (i.e. carrots, broccoli, potatoes, sweet potatoes, onions)
- Psyllium husk
Shoot for 25-35 grams of dietary fiber everyday. Of this fiber, soluble fiber should make up 15 grams. The average US dietary fiber intake is 12-18 grams/day.
Eight steps to lower your cholesterol
If your current diet is very low in dietary fiber, don’t increase to 35 grams overnight. A sudden increase will result in gastrointestinal (stomach) distress and unpleasant side effects (flatulence and diarrhea). You want to increase your fiber intake gradually.
Bottom Line:
Select high fiber foods, especially foods that contain soluble fiber. I once heard a gastroenterologist say he would be out of a job if everyone just ate more beans!
All the best,
Lisa Nelson, RD
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