Diets high in fiber lower cholesterol levels and reduce the risk of heart disease. Fiber is classified as either insoluble fiber or soluble fiber depending on whether it dissolves in water. Soluble fiber is particularly important for lowering cholesterol since it binds with the cholesterol, enabling it to leave the body without getting reabsorbed back into the blood. Insoluble fiber acts like a broom to move food out of the intestines quickly, but does not seem to help lower blood cholesterol. The American Heart Association Eating Plan suggests that you eat foods high in both types of fiber.
Food sources high in heart-healthy soluble fiber include the following:
* Oatmeal / oat bran * legumes (chickpeas, northern beans, pinto beans, black, kidney, lima, navy) * grapefruit, orange, blackberries, pear, figs, apple * artichokes, brussel sprouts, winter squash, parsnips, carrots * flax seeds * psyllium husk
The average American only consumes around 15 grams of dietary fiber per day, falling short of the recommended daily intake of 38 grams for men and 25 grams for women under the age of 50. Recommendations are lower for people over age 50 (30 grams for men, 21 grams for women), but still a good deal higher than the national average consumption. When increasing fiber intake, do it gradually, a little more each day – eating too much fiber too quickly can cause gas, bloating and cramping. Try starting by adding a piece of fruit to meals, and using whole grain breads. Some people may need a fiber supplement if dietary changes aren’t sufficient, or if they have certain medical conditions. Check with your doctor if you need to take fiber supplements.