Soluble Fiber
Foods That Lower Cholesterol â Could Soluble Fiber Foods Be The Answer?
Food supplies not only the energy we need to function but also the nutrients that are required to build all tissues (bone, muscle, fat, and blood) and to provide chemical processes that occur in our bodies numerous times a day. So in our search for foods that lower cholesterol we must be careful not to deprive our bodies of essential nutrients for the sake reducing cholesterol levels. But what might surprise you is that some of the foods that lower cholesterol are packed with nutrients and are versatile in the ways they can be presented.
One category of foods that lower cholesterol are those high in dietary fiber. Experts recommend that everyone over 50 consume at least 30 grams of dietary fiber from food sources (not supplements) each day. Fiber is found only in plant foods, which contain varying amounts of insoluble and soluble fiber. Soluble fiber is one of the most important component in many foods that lower cholesterol. Soluble fiber can be acquired from oats, oat bran, legumes, barley, citrus fruits, prunes, and apples.
An interesting study comparing apple consumption and cholesterol levels conducted in France produced some encouraging findings. The study group was hamsters that were specially bred to develop high cholesterol levels. When fed a diet high in apples their LDL levels (bad cholesterol) went down and their HDL (good cholesterol) went up. We all would likely agree that just because a bunch of genetically modified hamsters benefitted, it doesn’t necessarily mean you will, but all research must begin somewhere.
Nevertheless, the theory is that soluble pectins form a gel in your stomach soaks up fats like a sponge and escorts them out of your body through solid waste. Additionally, pectins are considered one of the best home remedies for diarrhea, with many over the counter anti-diarrhea medications listing purified pectin as one of their active ingredients.
Another one of our foods to lower cholesterol, containing large amounts of soluble fiber is oat bran. While some would argue that oat bran is not quite as tasty as a fresh apple, research suggests they it may be even more effective in reducing high cholesterol levels.
A well run research study from the University of Kentucky found that people who add one half cup of dry oat bran (not oatmeal) to their regular diets may be able to lower their levels of bad cholesterol (LDL) by as much as 25 percent. It is important to point out that later studies using oat meal instead of oat bran showed only a 9.3 percent improvement. So, if oatmeal is going to be included in your list of foods that lower cholesterol make sure you buy the old fashioned variety with the brown outer covering to achieve the maximum benefit.
In summary, foods that lower cholesterol are not difficult to find or expensive to implement. The hard part is changing old eating habits, containing those high cholesterol favorites packed with saturated fat. Additionally, many people have found that by combining foods that lower cholesterol with natural supplementation they have been able to improve their results. Natural cholesterol supplements are considered to be very safe, affordable, and are a natural treatment option worth considering.
