What is the role of fiber in cholesterol control?
This article will discuss the relation between dietary fibre and cholesterol. Anyone who wants to maintain heart health or reduce the risk of cardiovascular disease, or just eat a healthy diet, should read this article. This course will help you understand the importance of fiber in regulating cholesterol and what steps to take to incorporate it into daily life.
How Fiber Can Help Lower Cholesterol
High cholesterol levels can cause serious heart problems. In order to control these levels, dietary fiber is essential. The fiber binds to cholesterol particles and pushes them from the digestive tract before they are absorbed. It helps lower the level of LDL, also called 'bad cholesterol' in your blood.
A study in the American Journal of Clinical Nutrition found that increasing your soluble fibre intake to 5-10 grams per day can result in a drop of 5% in LDL cholesterol. Fiber may also have heart health benefits such as decreasing blood pressure or inflammation.
Getting Started: Incorporating Fiber in Your Diet
Start by adding more whole food to your diet if you want to increase your intake of fiber. Fruits, vegetables, legumes, whole grains and other foods are rich in fibre. Increase your intake of fiber slowly; too much can cause abdominal discomfort. You should gradually increase your fiber intake and drink plenty of water.
Foods Rich in Fiber for Cholesterol Management
- Oats are rich in soluble fibre, which helps reduce your LDL cholesterol.
- As with oats and barley, both are rich in soluble fibre that helps lower LDL cholesterol.
- Beans are an excellent source of soluble fibre, which helps to lower cholesterol.
- Okra and eggplant: Low-calorie veggies rich in soluble fiber.
- The American Journal of Clinical Nutrition published a study that concluded diets supplemented by nuts decreased total cholesterol as well as LDL cholesterol.
- Apples, grapes and strawberries are rich in pectin. This type of fiber lowers the LDL.
Other Tips
Maintaining an active lifestyle, in addition to consuming more foods rich in fiber, can help you manage your cholesterol. Physical activity increases high-density cholesterol (HDL), also known as 'good' or "good" cholesterol. It can reduce unhealthy triglycerides. The two-pronged approach keeps blood flowing freely, reducing your chances of developing cardiovascular disease.
Conclusion
Dietary fiber is important in the management of cholesterol by decreasing LDL and providing other benefits to heart health. Regular physical activity and a diet rich in fiber can improve cholesterol levels.
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