Foods High In Fiber & Blood Cholesterol
An increased consumption of whole-grain foods has been linked to improvements in cardiovascular health, according to recent studies.
In fact, researchers at Harvard University say that eating just one bowl of whole-grain cereal every day – Total, for example (or most cereals made from bran, oats, barley or wheat) – could reduce the risk of heart failure by more than 25 per cent.
Characterized by a buildup of cholesterol-filled plaque in the coronary arteries – the channels that feed the heart – coronary heart disease is a leading cause of death for both men and women in the United States. Coronary heart disease, caused by high blood cholesterol, claimed more than 450,000 lives in 2004 alone.
But there’s good news: Studies are now showing strong evidence that individuals with slightly high cholesterol levels may actually benefit from including plenty of whole grains in their diets.
A growing number of metabolic research studies have reported total cholesterol reductions of 10-15% with diets enriched with fiber from oats, beans, or psyllium. Other studies have looked at adding supplements of pectin and guar gum with subsequent cholesterol reductions of 10 per cent or more.
The reason fiber (particularly soluble fiber) is so successful in assisting the reduction of cholesterol levels is simple: It sweeps the fat out of the body before it can enter the bloodstream, where it can narrow and harden the walls of the arteries.
Fiber-rich foods rich in soluble fiber include oat bran, dried beans and peas, many fruits and vegetables such as apples, pears, oranges, most vegetables and psyllium seeds. Pectin has a similar effect in that it, too, can lower the amount of cholesterol in the blood.
Foods containing fiber are also good sources of several other essential heart health nutrients, and, depending on the method of preparation, these foods generally contain less fat, saturated fatty acids, and cholesterol.
The American Heart Association recommends a total dietary fiber intake of 25 to 30 grams from food (not supplements) each day to ensure nutrient adequacy and to maximize the cholesterol-lowering impact of a fat-modified diet.
Experts say breakfast is a great opportunity to bulk up on dietary fiber and studies indicate that skipping breakfast is significantly associated with high cholesterol levels because those who skimp on food in the morning are more likely to consume more fat throughout the day, ultimately contributing to increased cholesterol levels and heart disease.
It’s best to opt for cereals containing at least five grams of fiber per serving. Oat bran and rice bran are considered to be the most effective.
Tags: cholesterol, dietary fiber, foods high in fiber, high fiber foods
June 21st, 2008 at 1:56 am
This is a very informative post. Thanks alot. Oatmeal is an excellent food that reduces cholesterol. I also take a Niacin pill everyday it helps increase your “good” cholesterol level. Niacin can be bought at any grocery store or health food store. Exercise is also key when trying to lower your cholesterol.
You can do it!
May 13th, 2009 at 12:12 am
I do believe that oatmeal helps reduce bad cholesterol. I don’t know if this is true but I heard eating nuts and raisins help as well. This is reference to Social Anxiety Disorder. I really never heard that niacin helps. I am definitely going to look into that.
May 19th, 2009 at 7:07 pm
Quote:
The reason fiber (particularly soluble fiber) is so successful in assisting the reduction of cholesterol levels is simple: It sweeps the fat out of the body before it can enter the bloodstream, where it can narrow and harden the walls of the arteries.
I have always wanted to know WHY studies show that oatmeal and other whole grains lower cholesterol. Thanks for that information. I still wonder how much of the cholesterol lowering is due to proper nutrition when doing these studies. If you are eating whole grains and oatmeal, you are less likely to be eating donuts and muffins. Just my thought.
May 25th, 2009 at 2:43 am
Yeah, I eat almost every day a bowl of whole grain cereal with low-fat yogurt… You can also cut a strawberry and put it on top of all that (if you want it be a little sweet)… That’s how I like it anyways.
Nice post btw.
May 31st, 2009 at 12:38 pm
Thanks for this nice post.
But I have an other problem: My cholesterol is too low :0
I think I’m eating like a normal person.
June 13th, 2009 at 5:26 pm
John,
Low cholesterol is not something that you should worry about
Foods that are high in fiber are also low in fat and full of vitamins, minerals and complex carbohydrates. You can’t go wrong eating fiber-rich foods. Fiber helps your body digest foods properly.
June 15th, 2009 at 5:29 pm
I really need to change my eating habits. I hardly ever eat much of anything for breakfast, and what I do eat is not really that good for me. Surprisingly, my cholesterol levels were good when I visited the doctor a few months ago.
June 25th, 2009 at 3:58 pm
3 is key! You should eat 3 portions of wholegrain foods per day to try and increase your intake of B-glucan, which is the important soluble form of fibre that has been shown to raise HDL and lower LDL. Remember, keep your low low and your high high!
June 30th, 2009 at 1:27 am
Great post and useful tips on preventing heart disease. I take oats meal regularly but I don’t find rice bran in our area. Salads also make a good serve of dietary fiber for breakfast.