Dietary fiber refers to the roughage or indigestible portion of food derived from plants. Dietary fiber can be broken down into two main components, namely insoluble fiber, and soluble fiber. Insoluble fiber, also known as bulking fiber is the one which does not dissolve in water. Instead, it absorbs water as it moves through the digestive system and thus eases the passing of stool. Soluble fiber, on the other hand, dissolves with water.
Soluble Fiber & Cholesterol
This type of fiber is sticky and soft in nature and absorbs water to form a gel-like substance in the digestive system. Soluble fiber plays an important role in keeping our system clean and helps lower high levels of cholesterol in the blood. Here’s how soluble fiber lowers high cholesterol levels naturally.
- It binds with cholesterol and sugars in the blood and prevents them from being absorbed into the bloodstream.
- Soluble fiber helps regulate blood sugar levels and lowers high blood pressure, which are common causes behind high cholesterol.
- It keeps the arteries clean and prevents plaque from building up, and thus protects against heart disease.
- Soluble fiber boosts the production of good bacteria in the gut which in turn boosts immunity naturally.
- Consuming soluble fiber will also keep you feeling full for longer while keeping weight gain and obesity at bay.
- Additionally, soluble fiber also aids digestion, prevents constipation, and is known to enhance one’s mood.
10 Foods High in Soluble Fiber
A diet rich in soluble fiber helps lower high cholesterol and protects one against the occurrence of a heart attack or stroke. Therefore, one of the easiest ways to fight high cholesterol is to increase the intake of soluble fiber. If you are wondering how to add more soluble fiber into your diet, here is a list of 10 foods which are loaded with healthy soluble fiber.
- Unrefined grains
- Wheat bran
- Chia seeds
Researchers consider pectin found in apples to be one of the best-known forms of soluble fiber. Hence, apples are extremely potent in fighting cholesterol. Apart from their cholesterol-lowering properties, apples promote weight loss as they have practically no fat and are very low in sodium. Almost all fruits are naturally high in fiber content. So you can choose to eat them raw, boiled, or simply juice them but ensure you consume at least 2 fiberous fruits daily. Here is a list of some high fiber fruits.
- Citrus fruits
Grains are loaded in soluble fiber, but once they undergo the refining process their nutrient and fiber content decreases. So ensure you opt for the unrefined versions of grains such as dahlia (broken wheat), jowar and bajra.
Wheat is loaded with fiber which helps lower high blood pressure, as well as high cholesterol. It also treats constipation, aids weight loss and boosts overall health.
Legumes refer to seeds which are covered by a pod or shell. They are high in soluble fiber. So be sure to load up on at least 2-3 of the following legume options such as:
- Green peas
Oats are gluten-free grain and high in soluble fiber. They also make a filling breakfast food and aid weight loss and lower high cholesterol levels.
A single tablespoon of flaxseeds contains almost 1.1 grams of soluble fiber. These seeds are also high in Omega 3 fatty acids which promote heart health and balance cholesterol levels.
Nuts are low in calories and high in fiber and vitamins. So eat a handful of any variety of nuts daily to lower cholesterol and boost heart health.
These tiny little seeds are loaded with Omega 3 fatty acids, as well as fiber. While managing cholesterol levels they also aid weight loss and detoxify your system.
This cruciferous vegetable is known to naturally lower LDL (low-density lipoproteins) or bad cholesterol. So add broccoli to your soups and salads to reap its cholesterol-lowering health benefits.
Beans are an inexpensive protein option and are full of fiber and essential vitamin and minerals. They keep a check on blood sugar levels and thus protect against diabetes, a common high cholesterol causing factor.
Eat up to lower high cholesterol!
So if you are trying to get your cholesterol levels under control, simply add the above-mentioned foods into your diet, to achieve normal cholesterol levels and overall good health! If you have any further questions, please give us a call on 18002660607 to talk to our health experts right away.