Cholestrol

How To Lower Cholesterol With Fiber?

High cholesterol levels in the body cause many health risks. Too excess levels of bad cholesterol in the body increases the risk of heart attacks and strokes. This could only be reduced by taking low cholesterol diet and increasing the intake of fiber is the best way to lower cholesterol levels. The following article gives out a few dietary tips on how to lower cholesterol with fiber.

  • Increase the fiber intake as they help in lowering cholesterol levels up to 15% in the body. Take mostly foods from plant source as they contain excess fiber. Include foods such as vegetables, fruits, legumes and grains in your diet. Avoid excess consumption of dairy, fat and meat products as they do not contain fiber.
  • After every meal, take one serving of fresh vegetable or fruit to lower cholesterol levels in the body by increasing the fiber content. Take a sliced banana at your breakfast, a fresh apple at lunch and a fresh salad at dinner. Also include dried fruits and nuts or baby carrots in your snacks. It doesn’t matter you have fresh, canned or frozen vegetables and fruits as all fruits and vegetables contain fiber in any form.
  • Avoid taking processed grains and instead eat whole grains to increase the fiber content in the body. Always see to that you go grain products that have whole as the first ingredient. Whole grain foods include whole wheat bread, whole wheat pasta, oatmeal and barley.
  • Take breakfast cereal that has high fiber content. You should choose the cereal with at least 3 – 5 grams of fiber in it. Start taking cereal with 5 grams fiber content and gradually increase the amount of fiber intake in cereal in the following two weeks. Take about 1/3 of fiber intake everyday through breakfast only.
  • Legumes and peas such as chickpeas, lentils, pinto beans and black beans help in lowering the cholesterol. A one cup of them everyday is helpful.
  • Soluble fiber is also good for lowering high cholesterol levels. It binds to the excess cholesterol and eliminates it from the body. Foods rich in soluble fiber are oats, oatmeal, barley, legumes, citrus fruits like oranges and grapefruits should be taken.

Leave a reply

Your email address will not be published. Required fields are marked *