Lower Cholesterol - How to Use Dietary Fiber to Lower Cholesterol

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 known) with fiber (also known as roughage? It seems to play a role in almost all health problems to play.

Now go as far as blood pressure and cholesterol levels, fiber binds to cholesterol in the circulation and helps remove it from the body. Research has shown that for every 1-2 gramsdaily intake of soluble fiber, LDL (bad cholesterol) is reduced 1%.

The increased weight control side of things, fiber-saturation (how full you feel), aid efforts to lose weight and / or maintaining a healthy weight.

4 Things You Need To Know To Make Fiber work for you:

1. There are two types of fibers.

Insoluble fiber

Insoluble fiber is still relatively intact, as evidenced by the digestive system. The primaryFunction of insoluble fiber is the waste through the intestines and colon to maintain balance between acidity and move.

Soluble fiber

Soluble fiber is the type of fiber responsible for lowering total cholesterol and LDL (bad) cholesterol.

2. Sources of insoluble fiber

Fruit peels and root Skins
Vegetables (green beans, celery, cauliflower, zucchini, Swiss chard, turnips, potato skins and dark green leafy vegetables)
Wheat and grain products
WheatOats
Corn bran
Seeds and nuts

3. Sources of soluble fiber

Oats and oat bran
Legumes (dried beans and peas)
Nuts
Barley, rye
Linseed
Fruits (eg oranges, apples, plums, prunes, berries)
Vegetables (eg carrots, broccoli, potatoes, sweet potatoes, onions)
Psyllium Husk

4. How much do you need?

Shoot for 25-35 grams of fiber daily. Of them, should make up 15 grams of soluble fiber, the average U.S. dietary fiber intake is 12-18 grams / day. IfYour current diet is low in fiber, not over night at 35 grams increased. A sudden increase is in the gastrointestinal (stomach result) distress and unpleasant side effects (flatulence and diarrhea). You want to gradually increase your fiber intake too.

Bottom Line:

Choose high fiber foods, especially foods containing the soluble fiber. I once say a gastroenterologist, he would be out of work if everyone just ate more beans!

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