Soluble fiber literally drags cholesterol out of your body. Fiber binds with bile acids (which are largely composed of cholesterol) in the intestines. This fiber-bile combo is excreted and your liver must use cholesterol to make more bile. Research suggests that the more soluble fiber you eat, the lower your cholesterol will go.
The richest sources of soluble fiber are psillium seed husk, oat bran, dried beans, barley and apples. Lower your cholesterol by employing 2 or more of these strategies daily:
- Eat a cold cereal with at least 2g soluble fiber per serving (Kellogg’s Bran Buds, Fiber One Carmel Delight).
- Mix ½ cup oatmeal with ½ cup cooked barley. Add some frozen berries and (soy)milk for a delicious breakfast treat.
- Wrap ½ cup black beans, ¼ cup brown rice and salsa in a whole wheat tortilla.
- Try a bowl of lentil or bean soup and an apple for a satisfying lunch.
- Make a batch of Apple Oat Muffins and enjoy them all week. Find the recipe at http://www.betterliving.biz/.
Insel, Paul, Turner, R. Elaine, Ross, Don; Discovering Nutrition. Sudbury: Jones and Bartlett Publishers, 2003
Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.
1 comment:
You said:
"Soluble fiber literally drags cholesterol out of your body. Fiber binds with bile acids (which are largely composed of cholesterol) in the intestines. This fiber-bile combo is excreted and your liver must use cholesterol to make more bile. Research suggests that the more soluble fiber you eat, the lower your cholesterol will go."
Now that's a pretty persuasive argument for consuming more soluble fiber. I've recently started a high-fiber diet, and my doctor will be happy if my cholesterol improves. Thanks for the information.
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