How Fiber Helps Lower Ldl
Fiber provides many health benefits, including helping with weight management, constipation and diabetes. Eating a high-fiber diet can also decrease your risk of heart disease by lowering your LDL level. Yet not all fiber helps. Of the two types of fiber found in foods, insoluble and soluble, it is soluble fiber that helps with lowering LDL cholesterol levels. Insoluble fiber goes through the stomach and intestines largely intact while soluble fiber dissolves into a gel-like substance. Soluble fiber helps lower LDL cholesterol by stopping cholesterol from being absorbed through the intestines and into the bloodstream.
The U.S. Department of Health and Human Services recommends that people who need to lower their LDL cholesterol levels eat at least 5 to 10 grams of soluble fiber a day. This recommendation is based on research showing that people who increased their soluble fiber intake by 5 to 10 grams a day had about a 5 percent drop in their LDL cholesterol levels. According to HHS, people who eat 10 to 25 grams of soluble fiber a day may lower their LDL cholesterol levels even more.
Design And Study Population
We performed a prospective, randomized, open label study, with parallel arms and blinded endpoints. Patients were recruited from the outpatient unit of dyslipidemias of our university. The trial protocol was conducted in accordance with the ethical standards of the institution on human experimentation and approval was obtained from the local ethics committee. Informed consent was obtained from all participants prior inclusion. Eligible patients were men and women, 30 to 75 years of age, in primary or secondary prevention of coronary heart disease, who had an indication for lipid-lowering therapy in accordance with the National Cholesterol Education Program/Adult Treatment Panel guidelines . A total of 116 subjects completed the study protocol. Patients with liver, renal or gastrointestinal disease, malignancies, uncontrolled metabolic disorder, that might affect the tolerability or safety of the treatments were excluded. Exclusion criteria during the study were low adherence to either the lipid-lowering regimen or to the daily fiber intake. The major characteristics of the study population are listed in the Table . Risk factors and metabolic syndrome were defined by the NCEP/ATP III guidelines .
Table 1 Baseline characteristics of the study population by group
Are Fiber Supplements Good For You
While fiber supplements can be helpful in some situations, they dont provide all the fiber we need. Lets not discount the other benefits we get from eating real foods rich in fiber: theyre also rich in vitamins, minerals, and antioxidants, while being low in saturated fats, trans fats, and refined sugar. Use the list below to start including more of the best high-fiber foods.
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Risks And Side Effects
To help prevent digestive issues, including bloating or constipation, its best to add soluble fiber foods to your gradually and also to drink plenty of water.
Its possible for fiber supplements to interact with certain medications, such as by lowering blood sugar levels and blocking the absorption of certain drugs. If you take any of the following medications, speak with your doctor before taking soluble fiber supplements:
- Cholesterol medications
Two Types Of Fiber: Soluble & Insoluble
There are two types of fiber: soluble and insoluble. While both are important for your health, soluble fiber is the one that helps to lower blood cholesterol levels. It dissolves in water to form a gel, which moves slowly through the intestines grabbing up fat, dietary cholesterol, bile salts, and sugar to be excreted. Once excreted, these are no longer available to build more cholesterol.
Our bodies build 80% of the cholesterol we contain, and fiber helps to remove too many building blocks. Then the cholesterol that does get made has to go do its jobs instead of hanging out in our bloodstream and getting deposited in our arteries. This reduces the risk of heart attack and stroke.
The average Americans fiber intake is less than 15 grams per day this is considered a low fiber diet and is only recommend to individuals who have specific gastrointestinal issues. Women need to aim for 25 grams of fiber per day, while men need 38 grams. Its important to increase fiber gradually and to drink plenty of water to avoid stomach troubles.
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What Are The Side Effects Of Taking Benefiber
side effectsSide effectsBenefibersymptomsBenefiber
- Best Overall: NOW Psyllium Husk Powder.
- Best Budget: Equate Daily Fiber Powder.
- Best for Diarrhea: Heather’s Tummy Fiber.
- Best for Constipation: Garden of Life RAW Fiber for Constipation Relief.
- Best for High Cholesterol: Benefiber Fiber Supplement.
- Best Gummies: VitaFusion Fiber Well Fit.
Increase Fiber To Decrease Cholesterol
The CDC says 36% of Americans have high cholesterol. They also report that only 10% of Americans eat enough vegetables and fruits. These foods are big contributors of fiber in our diet and fiber helps to lower levels of blood cholesterol. Guess what that means? Yes, you guessed it. Americans dont get nearly enough fiber in their diet!
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What Are The Types Of Fiber
Dietary fiber is a good carbohydrate, also known as roughage, found in plant foods . There are two kinds, soluble or insoluble, and both are really good for us. Soluble fiber becomes a thick gel in our intestines, which slows digestion and traps fats so they cant all be absorbed . Sources of soluble fiber include oatmeal, beans, lentils, and many fruits. Insoluble fiber helps keep our stools soft and regular, always a good thing! Sources of insoluble fiber include whole grains, beans, lentils, and most vegetables. Both soluble and insoluble fiber make us feel full, which helps us to eat less.
Cholesterol And Its Role In Our Bodily Functions
What is cholesterol, and why can it be harmful?
Cholesterol is a type of fat found throughout our bodies. You may think that all cholesterol is badânot true. Cholesterol plays a role in important bodily functions like stress responses, reproduction, nutrient absorption, and the protection of our cells. Cholesterol becomes problematic when excess cholesterol starts traveling through and sticking around in our blood. If too much of it builds up inside our arteries, the build-up of plaque increases the risk of heart attacks and strokes. In short, high cholesterol is a risk factor for developing coronary heart disease.
How do cholesterol levels rise?
Molecules known as lipoproteins carry cholesterol from the liver, where cholesterol is made, to the cells that need it to carry out critical bodily functions. These lipoproteins also carry cholesterol back to the liver to be eliminated from the body. Lipoproteins called low-density lipoproteins take cholesterol to the bodyâs cells, while high-density lipoproteins facilitate the removal of the cholesterol from the body. Because LDLs work to distribute cholesterol through the bloodstream, whereas HDLs work to rid the body of excess cholesterol, LDLs and HDLs are often referred to as âbadâ fats and âgoodâ fats, respectively. When people have âhigh cholesterol,â it means that they have elevated levels of LDLs, or âbad fatsâ in their blood.
How can fiber combat high cholesterol?
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What Are Saturated Fats
Saturated fats are generally solid or waxy at room temperature and are most often found in animal products and tropical oils. The following foods contain saturated fats:
- Fatty cuts of beef, pork, lamb, veal, and the skin of poultry.
- Hot dogs, bacon and high-fat luncheon meats, such as salami and bologna.
- Full fat and processed cheeses, cream cheese.
- High-fat dairy products, such as whole milk, cream, half and half, butter and sour cream.
- Lard, bacon fat, sauces and gravies made from animal fat.
- Most fried foods and fast foods.
- Tropical oils – palm, palm kernel and coconut.
- Baked goods made with lard, butter or tropical oils.
How Psyllium Fiber In Metamucil Can Help Lower Cholesterol To Promote Heart Health
What is Psyllium Fiber?
Psyllium husk, also known as ispaghula, has traditionally been used as an herbal medicine to promote the bodyâs overall health and well-being. Today, psyllium fiber is known as one of the most effective fibers for supporting healthy digestion.* While approximately 85% of the psyllium on the market is grown in India, psyllium also grows naturally in China and other regions including the Mediterranean. Unlike some other fibers, psyllium, which comes from the seed husk of Plantago ovata, is water-soluble and gel-forming. Its gelatinous properties and tendency take up water enable it to deliver multiple health benefits. Metamucil is the only leading fiber supplement brand that contains psylliumâand when taken daily, you can get all of the benefits psyllium fiber has to offer from it.^ One of the main benefits of taking the psyllium fiber in Metamucil daily is that it helps lower cholesterol.â
Feel lighter & energetic**
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What Are Unsaturated Fats
Unsaturated fats are considered the healthiest fats because they improve cholesterol, help reduce inflammation , and help decrease the overall risk of developing heart disease. The main source of unsaturated fats are plant-based foods. These fats are usually liquid at room temperature. There are two types of unsaturated fat: monounsaturated and polyunsaturated.
Monounsaturated fats are considered one of the healthiest sources of fat in the diet. These fats should make up most of your daily fat intake. Good sources of monounsaturated fats include:
- Olive, canola and peanut oils.
- Most nuts, nut oils and nut butters .
Good sources of Polyunsaturated Fats include:
- Safflower oil.
- Flax oil and flax seeds.
- Sunflower oil.
- Canola Oil.
Effect Of Other Variables
After dose of soluble fiber and initial lipid concentrations were controlled for, none of the following factors was a significant predictor of changes in blood lipids: type of study design, type of control, treatment length, background diet, type of subject, weight change, or changes in dietary intake of fat and cholesterol.
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Digestive Disease And Fiber
Fiber can be used to treat or prevent a wide range of digestive diseases or conditions. In the United States, the prevalence of IBS, alternating constipation and diarrhea, can be based on the fact that your gut is not moving as seamlessly as it needs to be. To treat IBS, you need to make sure that you consume adequate amounts of both soluble and insoluble fiber.
Insoluble fiber is best for treating constipation and can be found in wheat bran, many vegetables, nuts, and celery. Soluble fiber is an effective remedy for diarrhea and can be found in pears, bananas, apples, citrus fruits, and carrots.
Diverticular disease occurs when the gut forms little pouches around the wall of the large intestine from the straining to have a bowel movement, which can lead to fever and abdominal pain. Many scientists recommend increasing the amount of fiber that you have in your diet, which again reduces constipation and the resulting complications, including diverticular disease.
Study Drugs And Fiber
Rosuvastatin , Simvastatin/Ezetimibe were gifts from AstraZeneca and Merck Co, respectively. The passion fruit peel flour was purchased from Tango alimentos . The composition of passion fruit peel flour was analyzed by Centro de Ciências e Qualidade de Alimentos , which revealed that 44 g of flour corresponded to 45 kcal of total energy, being 25 g of total fiber, 6 g of soluble fiber, 5 mg of campesterol, and 35 mg of -sitosterol.
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Continue Learning About Nutrition
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.
How Soluble Fiber Helps Your Heart
You might have heard about how soluble fiber helps your digestion. Foods loaded with fiber are helpful to prevent constipation and keep your intestines healthy. In fact, what soluble fiber does inside the body is more than merely preventing digestion. Fiber is also beneficial for your heart health. If you regularly put high-fiber foods as a part of your diet, it helps protecting your body ticker. Soluble fiber, to be specific, lowers cholesterol level, reduces the risk of stroke, inhibits type-2 diabetes, and assists weight loss.
In your blood stream, soluble fiber helps reducing the bad cholesterol or LDL, and overall cholesterol. This healthy substance bind themselves to blood cholesterol and dispose them before these cholesterol are absorbed by the body, or cause some build ups on the artery walls. When you have got healthy arteries and major blood vessels, you will always have sufficient supply of oxygen-rich blood throughout the body. You will also be free from thickened arteries caused by the waxy substance build ups, which increase the risk of heart attack. Sufficient consumption of soluble fiber also helps keeping blood pressure under control, which prevents the risk of stroke. Fiber-rich diets also minimizes the risk of developing type-2 diabetes.
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Putting Together A Low Cholesterol Diet
When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.
A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.
Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.
Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.
How Fiber Helps Control Cholesterol
A diet for high cholesterol calls for more than trimming the fat. Find out how foods high in fiber can help you keep cholesterol in check.
Eating certain foods, such as those high in saturated fats, can increase harmful cholesterol levels, but what you eat can also play a positive role in your cholesterol levels. For one, eating fiber-rich foods can actually help lower cholesterol. Scientists are still trying to determine the exact mechanism by which fiber lowers cholesterol, says Linda V. Van Horn, PhD, RD, a registered dietitian and professor of preventive medicine at Northwestern Universitys Feinberg School of Medicine in Chicago.
Whats clear is that the cholesterol-controlling benefits are due to soluble fiber, one of two types of fiber. Soluble fiber is found in the flesh of fruit such as pears and apples, vegetables like peas, and whole grains, such as oats and barley. The second important type of fiber, insoluble fiber, is indigestible and also a necessary part of a healthy diet, but not for controlling cholesterol its the kind that helps with digestion.
There are also practical reasons that foods with soluble fiber may help with managing cholesterol, Van Horn says: These foods tend to be lower in fat and more filling than foods without fiber. That means youre more likely to stick to your diet and achieve a healthy weight with a diet rich in high-fiber foods.
Fiber to Lower Cholesterol: The Research
Diet for High Cholesterol: Food High in Fiber
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Top 20 Soluble Fiber Foods + Their Benefits
May 6, 2019
Fiber is a type of material found in carbohydrates that the human body cannot digest. We get two types of fiber from our diets: soluble fiber and insoluble fiber. Most carbohydrate foods that are high in fiber contain both types, although foods tend to be higher in one kind or another.
What are the benefits of soluble fiber? Soluble fiber attracts water, creating a gel-like consistency in the digestive system that helps slow down digestion, keeps you feeling full between meals and regular. It also promotes heart and metabolic health.
Eating soluble fiber found in high-fiber foods like whole grains, legumes, vegetables and fruit can help lower blood cholesterol and glucose levels, offering some protection against metabolic syndrome, weight gain and conditions like diabetes.
What Other Things Does Fiber Do
Research has shown that a diet rich in fiber is associated with many health benefits, including the following:
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