Expert-Approved High-Fiber Foods to Help Lower Cholesterol

Maintaining a healthy cholesterol level is one of the most effective ways to protect your heart and the good news is that a simple nutritional and lifestyle changes can have a significant impact. “When it comes to the management of cholesterol levels, fiber is your best friend, but it is often missing in the typical American diet,” says it Melissa Jaeger, RD, LD. In fact, 95% of the US women and 97% of men do not meet the recommended absorption of 14 grams of fiber per 1,000 calories. “Instead of concentrating on food to reduce your diet to treat your cholesterol level, consider which nutrients you can add,” says Jaeger, who points to fruit, vegetables, legumes and whole grain products as fiber -rich decisions.

Fiber is a kind of carbohydrate contained in plant food, which mainly walates through the intact digestive system. Insoluble fiber support regular intestinal movements, while soluble fiber plays a crucial role in reducing cholesterol. “During the digestion, fiber binds cholesterol particles and moves them out of the body,” says Elizabeth Klodas, MDA preventive cardiologist. Some types of fibers can also support healthy cholesterol by interacting with the intestinal microbioma.

Read on for six of the best more fiber foods to support a healthy cholesterol level that is supported by experts and evidence.

oatmeal

A bowl of oats in the morning can be an effective way to lower your cholesterol level. Not only every cup of cooked oats has 4 grams of fiber, but most of this fiber is soluble fiber, the way that is particularly advantageous for the reduction of cholesterol.

Beta-Glucans in oats have gel-forming properties that help remove cholesterol from the intestine and also influence intestinal bacteria, which supports cholesterol reduction by several mechanisms, including the production of short-chain fatty acids.

avocado

A third of an avocado delivers 3 grams of fiber. And you don’t have to fall back on guacamole to enjoy you. Jaeger recommends mixing avocado in smoothies, serving them with scrambled eggs and adding salads and sandwiches a few slices.

A large study showed that people with an increased waist size that ate an avocado per day for six months, compared to those who ate their usual diet without avocado, recorded a reduction in the entire cholesterol and LDL cholesterol. The researchers believe that this effect in addition to the high amount of fiber could be related to the influence of avocados on intestinal microbiota and their phytosterol content.

Chia -seeds

In every ounce, not only have chia seeds 9.8 grams of fiber fiber, they are also an excellent source for other cholesterol-linked connections such as omega-3 fatty acids and antioxidants. A review showed that the food of chia seeds can be particularly advantageous to lower the entire cholesterol level and the LDL cholesterol level for people with obesity or type -2 diabetes.

“Chia seeds also contain fiber, fat and protein that promote and over -the -minds, which can lead to weight gain and/or loss and increase the” poor “cholesterol level,” says Christina Badaracco, Mph, RDN, LDN. And because Chia seeds are so versatile, it is easy to involve them in their diet. Simply add your smoothie, oatmeal, baked goods to a spoon or make chia pudding for a reward.

Raspberries

Most fruits give your food or snack a fiber thrust, but raspberries take the lead with 8 grams in every cup. An analysis of 11 studies showed that eating raspberries can help reduce the total and LDL cholesterol and increase the HDL cholesterol level in some people. The researchers suggest that the combination of anthocyans, fibers and various polyphenols influenced in raspberries, how Lipid digested, absorbed and synthesized, which leads to optimal values.

Liz McMahon, Mph, RDNShe recommends combining her with oatmeal or chia pudding for a fiber-rich breakfast that fully and supports a healthy heart.

Legumes

“Beans and lenses are both good sources for soluble fiber and affordable, versatile and delicious,” says Lisa Andrews, M.Ed., RD, LD. In a study, the consumption of 1 cup of 1 cup of can beans reduced the total amount for four weeks and the LDL cholesterol level in adults with high cholesterol levels. A further recently carried out study resulted in similar effects from the daily meal of lenses.

Both types of legumes are rich in resistant strength, a kind of fiber that is fermented by bacteria in the large intestine and generates short -chain fatty acids that disturb the lipid metabolism. Add beans and legumes to your meals or use them instead of protier -based proteins to increase the fiber and diversity in your diet.

Edamame

“Soy foods are a good source of protein and fiber based on plant, both of which can help stabilize blood sugar, to lower cholesterol levels and to promote feelings of abundance,” says Jennifer House, M.Sc., RD, A nutritionist for the United Soyabean Board. Only 1 cup of Edamame has 8 grams of fiber, most of which are soluble.

The cholesterol -lowering effects of Edamame are not only thanks to its high fiber content. Soy protein can also help reduce the LDL cholesterol level by up to 3% to 4%. This effect is most likely thanks to a specific protein that can be found in soy and the formation of LDL cholesterol particles in the liver inhibits.

Other strategies to reduce cholesterol levels

• Move more: Research supports that adding an additional aerobic session per week, an additional week of movement or additional time for your current sessions can support a healthier cholesterol level. “The biggest advantage of the movement does not come from the rise from the race from half marathons to full marathons, but from something if they have done nothing,” encourages Klodas.
• Let your numbers check: Klodas recommends checking your cholesterol (along with blood sugar and blood pressure) routinely because you cannot necessarily feel if these numbers are higher than you should be.
• Replace saturated fats with unsaturated fats: While there are some cardiovascular advantages associated with fully fatty dairy products that are often high with saturated fatty acids, the advantages do not outweigh the replacement of saturated fats with unsaturated fat sources when it comes to cholesterol. Avocados, avocado oil, olive oil, nuts and seeds are excellent sources for heart -provided unsaturated fats.
• Listen to smoke (or just don’t start): Compared to non -smokers, the entire cholesterol level of the current smokers is on average 3% higher and triglycerides are up to 15% higher together with an increased risk of heart diseases and strokes.

Our expert

The food of more fiber from entire plant food can have a significant impact on your cholesterol and heart health. Food such as oats, raspberries, beans and chia seeds are easy to include in everyday meals and snacks. Combine these foods with other healthy change of life such as regular movement, the replacement of saturated fats with unsaturated fats, regularly checking your numbers and avoiding cigarettes can support a healthy heart cycle system.