NEED TO REDUCE YOUR CHOLESTEROL? CHECK OUT THESE GOOD-FOR-YOU-FIBERS!

Fiber is not a food that is digested and used as energy for the body, however it is still crucial for a healthy diet. Fiber is essential for normal digestion and it is helpful in controlling things like blood glucose, blood pressure, and cholesterol levels. It also helps protect against heart disease and cancer. Fiber is found mainly in fruits, vegetables and grains and there are two types of fiber.

Insoluble fiber: Found in wheat bran, whole grains, fruits, vegetables, and nuts. Helps increase stool softness and weight and decreases the transit time of food in the intestines.

Soluble fiber: Found in oat bran, flax seeds, pectin (from apples), and phsyllium seeds. Soluble fiber helps lower the absorption of cholesterol, regulates blood sugar, and absorbs and removes toxic materials and carcinogens from the body. (Leddy 2006)

The average American only eats about 10-20 grams of fiber a day – no wonder we have such a staggering amount of people who have high cholesterol and heart disease (not to mention our obsession with processed/fast foods)! We should be eating between 30-50 grams a day of fiber. If you find that your daily intake is low and you are looking to increase your fiber, do it gradually so as not to have digestive issues (such as gas and bloating).

Foods that are high in fiber are:

Avocados – these fruits have both soluble and insoluble fiber. 1/2 of an avocado will give you about 7 grams of fiber.

Black Beans – have 5.4 grams of soluble fiber in 3/4 cup of cooked beans

Brussel Sprouts – have 4 grams of soluble fiber per cup.

Broccoli – has 3 grams of soluble fiber per cup.

Carrots – have 2.4 grams of soluble fiber per cup

Flax Seeds – have 2 grams of soluble fiber per 1 tablespoon. Make sure to use ground Flax Seed since the body has a hard time digesting the tiny seeds.

Chia Seeds – have 5.5 grams of soluble fiber per 1 tablespoon.

The foods listed here are not the only foods high in fiber, but are a great representation of how important it is to have a diversity in your food groups in order to provide proper nutrition . As you can see, eating a variety of different types of whole foods can give you not only the nutrition your body needs but also the fiber you need in order to lower cholesterol levels and protect against heart disease.

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