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How Does Soluble Fiber Lower Cholesterol

What Are Saturated Fats

How Much Soluble Fiber Per Day To Reduce Cholesterol & 12 Cholesterol Lowering Foods

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 â palm, palm kernel and coconut.
  • Baked goods made with lard, butter or tropical oils.

Ways To Add More Fiber To Your Diet

The Dietary Guidelines for Americans, 20202025 recommends that adults eat 22 to 34 grams of fiber each day, the specific amount will depend on your age and sex. You may ask yourself, So how much is 22 to 34 grams of fiber? Well, think about it this way, 30 grams of fiber would be like eating about six apples a day. And although apples are a great source of fiber, eating six a day is not recommended or necessary. Instead, spread your fiber intake among different foods throughout the day. You can:

  • Have a fiber-friendly breakfast. Try avocado toast topped with chickpeas, or make a bowl of oatmeal with nuts and berries.
  • Choose whole grains. Look for bread that lists whole grain flour as the first ingredient. Swap out white rice for brown rice or quinoa. Try whole wheat pasta instead of regular pasta.
  • Focus on non-starchy vegetables. Start dinners with a salad. Or, add spinach, broccoli, or a bag of frozen mixed vegetables to your meals for a fiber boost.
  • Add beans or other legumes. Try adding legumes such as lentils and peas or different kinds of beans to salads, soups, stews, or casseroles. Or you can puree legumes to make dips and spreads.
  • Snack on fruit, vegetables, nuts, and seeds. Choose fruits and vegetables such as apples, pears, bananas, or baby carrots to snack on. Keep almonds, sunflower seeds, and pistachios handy for a quick fiber-friendly snack.

Effect Of Initial Lipid Concentration

On the basis of weighted least-squares regression analyses, the initial total cholesterol concentration was not a significant predictor of lipid changes after adjustment for dose when entered into the models as either a continuous variable or a categorical variable . There was a greater decrease in LDL cholesterol in studies in which subjects had an average initial LDL-cholesterol concentration > 4.3 mmol/L compared with an average initial LDL-cholesterol concentration < 4.3 mmol/L . However, this difference was only marginally significant . Net lipid changes were not significantly related to initial concentrations for either HDL or triacylglycerols after adjustment for dose.

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What Should My Daily Fiber Goal Be If My Cholesterol Is On Target

If you do not have a high LDL level, then you don’t need to worry about a daily soluble fiber goal, though keep including whole-fiber sources in your diet. Simply follow the Institute of Medicine’s fiber guidelines for the general public: 14 grams of total fiber per 1,000 calories consumed or 25g/day for women and 38g/day for men. For more information: How much fiber do you need each day?

Study Drugs And Fiber

Soluble fiber lowers cholesterol

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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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 .
  • Olives.

Good sources of Polyunsaturated Fats include:

  • Safflower oil.
  • Flax oil and flax seeds.
  • Sunflower oil.
  • Canola Oil.

There Are Two Types Of Fiber

One type is called innsoluble fiber. It remains relatively intact as it passes through the digestive system. The primary function of insoluble fiber is to move waste through the intestines and maintain intestinal acid balance.

The other is called soluble fiber is the type of fiber responsible for lowering total cholesterol and LDL cholesterol levels.

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What Are The Worst Foods For High Cholesterol

High-cholesterol foods to avoid Full-fat dairy. Whole milk, butter and full-fat yogurt and cheese are high in saturated fat. Red meat. Steak, beef roast, ribs, pork chops and ground beef tend to have high saturated fat and cholesterol content. Processed meat. Fried foods. Baked goods and sweets. Eggs. Shellfish. Lean meat.

What Is Psyllium Fiber

Get Heart Healthy with Soluble 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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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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How Effective Is Soluble Fiber At Lowering Cholesterol

The 20202025 Dietary Guidelines for Americans advise that women should generally consume 2528 grams of fiber per day and men should aim for 3134 grams of fiber. Thats about 14 grams of fiber for every 1,000 calories consumed .

For most Americans, the range of 2535 grams of fiber per day would be considered increased consumption, with soluble fiber composing at least 6 grams of that amount .

Regular consumption of soluble fiber is associated with a 510% reduction in total cholesterol and LDL cholesterol levels .

But some food sources of soluble fiber may be more effective at lowering cholesterol than others. Read on to learn about some of these.


Soluble is effective at lowering total and LDL cholesterol levels by decreasing the synthesis of cholesterol in the body and by helping to increase excretion. Insoluble fiber does not have that same effect.

Here are 5 foods high in soluble fiber that may support healthy cholesterol levels.

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What Else Can Help Lower Cholesterol

The following dietary and lifestyle factors may also help lower cholesterol:

  • Exercise. Regular physical activity has been shown to increase HDL levels, which may offset some increases in LDL and triglycerides. Aim to get 30 minutes of exercise 5 times per week ideally higher intensity aerobic exercise paired with resistance training (

Are Eggs Bad For Cholesterol

With 12 essential vitamins and minerals and soluble fiber that can help ...

Much of the confusion around eggs has stemmed from the fact that egg yolks contain cholesterol. While egg yolks are high in cholesterol and are a major source of dietary cholesterol, it is saturated fatty acids that have a greater effect on our blood cholesterol levels and, therefore, heart disease risk.

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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.

Fiber Components Of Interest

Dietary fiber can be separated into many different factions . Recent research has begun to isolate these components and determine if increasing their levels in a diet is beneficial to human health. The separation of these fractions may give us a better understanding of how and why dietary fiber may decrease the risk for certain diseases.

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Are Eggs Bad For High Cholesterol

People with raised cholesterol often wonder if its OK to eat eggs, as egg yolk is rich in cholesterol. Generally speaking, it should be fine for most people, as the cholesterol in eggs does not have a significant effect on blood cholesterol. Its much more important to limit the amount of saturated fat you eat.

How Soluble Fiber Lowers Blood Cholesterol

Cholesterol – How to Use Soluble Fiber to Lower Cholesterol

There are two types of fiber: soluble fiber and insoluble fiber. While both of these are important to include in your diet, studies have shown that one type of fiber can also help to lower your cholesterol.

We have already known some of the other health benefits that fiber has to offer. It helps with normal bowel function and it adds bulk to foods to make you feel fuller. However, there is evidence of another essential benefit that fiber may have is that it can improve your heart health.

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Health Benefits Of Dietary Fibre

The digestive system is lined with muscles that massage food along the digestive tract from the moment a mouthful is swallowed until the eventual waste is passed out of the bowel .

As dietary fibre is relatively indigestible, it adds bulk to our faeces andkeeps the digestive system healthy.

It also important for other body functions (such as:

  • keeping our weight under control
  • stabilising glucose which is important if you have diabetes
  • reducing our risk of other conditions .

How Fiber Helps Blood Sugar And Cholesterol

Every fiber helps blood sugar and cholesterol by slowing the breakdown and absorption of fat and sugar from your food and help stop spikes in blood fat and blood sugar that usually occurs after eating. They also stop the absorption of some cholesterol and fat, thereby lowering your cholesterol and triglyceride levels.

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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 vegetarianâdietary portfolio of cholesterol-lowering foodsâ 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 itâs a ânaturalâ 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. Itâs good for bones and digestive health, for vision and mental health.

The Amount Of Fiber You Need

Hdlcholesterol How Much Soluble Fiber Per Day To Reduce Cholesterol ...

The minimum daily recommended intake of fiber for adults is:

· 50 years and below Men: 38g and Women: 25g

· 51 years and above Men: 30g and Women: 21g

Theres actually no better way to reduce the risk of diabetes and other related diseases than consumption of fiber. You really dont have to wait until you are in your fifties before making fiber an important part of your diet. Right from now, start working towards being healthy in old age.

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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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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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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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Fiber Content Of Common Foods

19 Soluble Fiber Foods To Fix Cholesterol (Statins Alternatives)


  • Serving Size: 3 1/2 inches
  • Total Fiber : 3
  • Serving Size: 1 1/4 cup
  • Total Fiber : 4
  • Serving Size: 1 cup cooked
  • Total Fiber : 4
    • Serving Size: 1/2 cup cooked
    • Total Fiber : 4
  • Serving Size: 1/2 cup cooked
  • Total Fiber : 3
  • Serving Size: 1/2 cup cooked
  • Total Fiber : 2
  • Serving Size: 1/2 cup cooked
  • Total Fiber : 6
  • Serving Size: 1/2 cup cooked
  • Total Fiber : 6
  • Serving Size: 1/2 cup cooked
  • Total Fiber : 4
  • Serving Size: 1/8 cup or 2 tbsp
  • Total Fiber : 4
  • Serving Size: 1/8 cup or 2 tbsp
  • Total Fiber : 10
  • Serving Size: 1/8 cup or 2 tbsp
  • Total Fiber : 2
  • Serving Size: 1 cup, fresh
  • Total Fiber : 2
  • Serving Size: 1/2 cup, cooked
  • Total Fiber : 2
  • Serving Size: 1/2 cup, cooked
  • Total Fiber : 1
  • Soluble Fiber : 1
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