Cholesterol Fibers

Fiber rich foods can’t really digest or absorb or nourished the body.  But can help reduce the risk of heart disease also good for the digestive tract and overall health.

There are two main types of fiber foods

• Insoluble fibers and
• Soluble fibers, also called viscous.

Both have health benefits but only soluble fiber reduces the risk of heart disease. It does by help to lower LDL cholesterol. The difference between the two types is how they go through the digestive tract.

Insoluble fiber

Insoluble fiber goes through it largely non-dissolved. It’s also called “roughage” and helps the colon function properly. It’s found in many whole-grain foods, fruits (with the skins), vegetables, and legumes (such as dry beans and peas).

Soluble Fiber

Soluble fiber dissolves into a gel-like substance in the intestines. The substance helps to block cholesterol and fats from being absorbed through the wall of the intestines into the blood stream.

Further, eating foods rich in fiber can help to feel full on fewer calories, which makes it a good food choice if need to lose weight.

Soluble fibers examples

Barley, oats, psyllium, apples, bananas, berries, citrus fruits, nectarines, peaches, pears, plums, prunes, broccoli, Brussels sprouts, carrots, dry beans, peas, soy products (such as tofu, miso).

Research shows that people who increased their soluble fiber intake by 5–10 grams each day had about a 5 percent drop in their LDL cholesterol. So it is recommended that you get at least 5–10 grams of soluble fiber a day and, preferably, 10–25 grams a day, which will lower your LDL even more.

Caution then taking fiber foods: Increase the amount of fiber in your diet gradually, rather than all at once. A sudden increase in fiber can cause abdominal cramps or bloating.

Add soluble fiber to the diet

It’s easy. Here are some quick tips:

• Choose hot or cold breakfast cereals such as oatmeal & oat-bran that have 3–4 grams of fiber per serving.
• Add a banana, peach, apple, berries, or other fruit to your cereal.
• Eat the whole fruit instead of, or in addition to, drinking its juice—one orange has six times more fiber than one 4-ounce glass of orange juice.
• Add black, kidney, white, pinto, or other beans, or lentils to salads.

Psyllium husk fiber

Psyllium husk can help those suffering from constipation, diarrhea, or high cholesterol; appropriate daily intake can help improve these conditions.

As psyllium husk in stomach absorbs water and become bulky, it can’t be digested or absorbed also stops the absorption of fat by making a protective coat in intestine. This results in stool that is bulkier, softer, and reduces the problems with passing stool.

Psyllium husk fiber can help improve digestion, clinical studies also shown that it is beneficial in lowering high cholesterol. Of course, cholesterol is best lowered when combined with a low cholesterol diet. Even with a high cholesterol diet, daily intake of 10 grams psyllium lowered cholesterol levels by 5% and LDL cholesterol by 9%.

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