Contents:
- Medical Video: Nutritional Health : How to Lower LDL Cholesterol With Diet
- There are two types of fiber
- How can fiber reduce cholesterol?
- What fiber needs per day do you need to fulfill?
Medical Video: Nutritional Health : How to Lower LDL Cholesterol With Diet
Are your fiber needs met properly? Many people don't like to eat vegetables and fruit, maybe including you. Even though these two food groups are good sources of fiber for the body. In fact, fiber needs that are met properly can help you reduce cholesterol. Of course this is very beneficial for those of you who have high cholesterol, where high cholesterol can increase your risk of heart disease. Then, how can fiber reduce cholesterol?
There are two types of fiber
Fiber is an ingredient in plant foods that cannot be digested or absorbed by the body. This content is different from other foods, such as carbohydrates, proteins, and fats that can be absorbed by the body. Fiber only passes on your body, but it turns out the benefits are very much for health.
You probably already know that vegetables and fruits are a source of fiber for the body. But, do you know that there are two different types of fibers. Anything?
- Water soluble fiber. This type of fiber dissolves in water so that later it will form like a gel. This fiber can help you reduce cholesterol in the blood. You can find this type of water soluble fiber in apples, pears, citrus fruits (like oranges), carrots, oats, and nuts.
- Fiber is not water soluble. In contrast, this type of fiber is not water soluble. So that, it can help you improve digestion. Examples of foods containing this type of fiber are whole wheat flour, potatoes, peas, peanuts, and other legumes.
Most plant foods, such as nuts, contain water soluble fiber and also water-insoluble fiber. However, the content of each type of fiber may be different in different plant foods.
How can fiber reduce cholesterol?
Water soluble fiber is proven to reduce cholesterol levels in the blood. So, if you have high cholesterol levels, you are advised to consume lots of water soluble fiber.
According to a study published in Nutrition Journal, people who eat oat cereal containing 3-4 grams of fiber for four weeks can reduce bad cholesterol (low-density lipoprotein /LDL) in the blood by 4-6%.
Foods with high water soluble fiber can affect short chain fatty acids in the bloodstream. According to Linda V. Van Horn, PhD, RD, professor from Northwestern University's Feinberg School of Medicine, water soluble fiber has a good effect on fat metabolism, reported from Everyday Health.
Water soluble fiber can inhibit the absorption of saturated fats or other types of bad fats that are harmful to the body. When in the small intestine, fiber can attach to cholesterol particles so that it prevents cholesterol from entering the bloodstream. Then, cholesterol with this fiber will come out of the body through feces.
This can then increase the overall fat profile, leading to a healthier cholesterol level increase and lower blood triglyceride levels. This is how fiber lowers cholesterol.
In addition, foods containing water soluble fiber also tend to contain lower fat than foods that do not contain fiber. That way, you don't add additional fat to the body.
What fiber needs per day do you need to fulfill?
Recommended fiber requirements for adults is 25-35 grams. You can fulfill these fiber needs from the consumption of vegetables and fruits, at least as many as 5 servings per day. A study shows that consuming 30 grams of water soluble fiber per day can reduce bad cholesterol by 18 percent.
If you still consume less fiber all this time, you should slowly increase your fiber consumption. Dramatically increasing fiber consumption can make you experience stomach cramps and stomach cramps.
