Dietary Fiber: 4 Tips to Lower Cholesterol with Fiber

Lisa Nelson, RD, LN Health Pro July 06, 2008
  • Do you have high cholesterol? Increase your fiber!

    Do you have high blood pressure?  Increase your fiber!

    Are you overweight? Increase your fiber!

     

    What is it with fiber (also known as roughage)?  It seems to play a role in just about all our health problems. 

     

    Well, as far as blood pressure and cholesterol go, dietary fiber binds to cholesterol in circulation and helps remove it from the body.  Research has shown that for every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%. 

     

    On the weight control side of things, fiber increases satiety (how full you feel), aiding efforts to lose weight and/or maintain a healthy weight. 

     

    Four Things You Need to Know to Make Dietary Fiber Work for You:

     

    1. There are two types of fiber.

     

    Insoluble Fiber

     

    Insoluble fiber 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.

     

    Soluble Fiber

     

    Soluble fiber is the type of fiber responsible for lowering total cholesterol and LDL (bad) cholesterol levels. 

     

    2. Sources of insoluble fiber

    • Fruit skins and root vegetable skins
    • Vegetables (green beans, celery, cauliflower, zucchini, beets, turnips, potato skins, and dark green leafy vegetables)
    • Wheat and whole-wheat products
    • Wheat oat
    • Corn bran
    • Seeds and nuts

    3. Sources of soluble fiber 

    • Oat and oat bran
    • Legumes (dried beans and peas)
    • Nuts
    • Barley, rye
    • Flaxseed
    • Fruits (i.e. oranges, apples, prunes, plums, berries)
    • Vegetables (i.e. carrots, broccoli, potatoes, sweet potatoes, onions)
    • Psyllium husk

    4. How much do you need?

     

    Shoot for 25-35 grams of dietary fiber everyday.  Of this, soluble fiber should make up 15 grams.  The average US dietary fiber intake is 12-18 grams/day. 

    If your current diet is very low in dietary fiber, don't increase to 35 grams overnight.  A sudden increase will result in gastrointestinal (stomach) distress and unpleasant side effects (flatulence and diarrhea).  You want to increase your fiber intake gradually.

     

    Bottom Line:

     

    Select high fiber foods, especially foods that contain soluble fiber.  I once heard a gastroenterologist say he would be out of a job if everyone just ate more beans!

     

    Also, be sure to read:

    Quiz: What Do You Know About Dietary Fiber?

    Triglycerides: Why They Matter and How to Lower Them

    Top 5 Omega-3 Sources to Lower Cholesterol

    Lipoprotein Testing: Why it's So Important and Where You Can Get it Done

    Get a Grip on Fatty Acids

     

    Now, don't forget to sign up for the free e-course How to Lower Cholesterol in 8 Simple Steps by dietitian Lisa Nelson.