Cholesterol Fiber : Reduce Risk Of Heart Disease and many other health problems.
You often hear people say that fiber is good for you? But you seldom ask yourself or find out why it is so? Well, let`s find out together in this page!
There are actually, two types of fiber. Soluble fiber and insoluble fiber and both are good for your cholesterol and health.
Cholesterol - Soluble Fiber and Insoluble Fiber
What is soluble fibre?
Yes, what actually is soluble fiber and why is it good for you? Fiber is that part of a plant food that your body cannot digest. It simply means that your body cannot break it down in the stomach. So, it travels intact through your stomach, intestines and colon, until it is excreted or passed out from your body.
Soluble fiber, as the name implies, dissolves in water, forming a gel-like substance. In addition to oats, soluble fiber can be found in beans, barley, flaxseed and certain vegetables and fruits.
The cholesterol Fiber Connection
Please, do yourself a favor and view this video on fiber. You`ll be glad you did!
What is Fiber, Truth about Fiber, Nutrition by Natalie
Insoluble fiber, which does not dissolve in water, adds bulk to the material moving through your digestive system. It is good at relieving constipation. It's found in whole wheat, nuts and many vegetables. They are both good for your health and you better include them in your diets if you want to reduce your chances of developing high cholesterol and heart disease. They are available everywhere and is cheap to buy and prepare. Just add them to the food you eat and you will notice a big different in your health.
"Oatmeal is good for you heart." You often hear that a lot, and not just from oatmeal companies but from your friends and family members who have experienced theit goodness and benefits.
In fact, many cardiologists and other health professionals recommend starting the day with a bowl of oats. There's a good reason for it. Oatmeal is one of many foods that contains soluble fiber, a substance that can help your heart by reducing the amount of LDL cholesterol (also known as "bad" cholesterol) in your blood. Research has proven that a moderate increase in the amount of soluble fiber in a person's diet is likely to lower his or her risk of developing heart disease. It can also slow the progression of heart disease once it has begun.
That's not all: Soluble fiber can help lower the risk of developing diabetes. And the benefits of a diet rich in soluble fiber apply to children as well as adults. A 2009 study showed that soluble fiber helps reduce a child's risk for future chronic diseases including cancer, heart disease and diabetes by helping to maintain normal blood sugar and blood pressure levels.
Fiber Is Like A Sponge For Cholesterol
Scientists aren't sure exactly how soluble fiber reduces the LDL or "bad" cholesterol in your blood. But they suspect that Soluble fiber acts like a cholesterol "sponge" by soaking up cholesterol-laden bile salts in the small intestine and eliminating these salts along with waste. This alone, not only removes harmful cholesterol from your body, it also keeps bile acids from being "recycled" back to the liver. As a result, the liver must produce new bile acids. In order to do that, it pulls LDL cholesterol out of the bloodstream. This action reduces "bad" cholesterol levels even further, which is good news for your heart. The reason being, if there's less bad cholesterol floating around in your bloodstream, it means there's less that can be collected on the walls of the arteries, thus reducing the risk of heart attack and stroke.
Other Health Benefits About Fiber
The benefit of soluble fiber doesn't stop with cholesterol reduction. Soluble fiber can also lower triglycerides, and fats in the blood that is a contributing factor in heart disease. According to a 2010 study, it may also help reduce blood pressure and that's good for your heart health. Soluble fiber can also benefit people at risk for diabetes by regulating their blood sugar. It slows down the body's absorption of sugar, reducing the risk of developing Type 2 diabetes and helping to control existing cases of diabetes. If that's not impressive enough, emerging research shows that certain forms of soluble fiber may enhance the body's immune function.
Are Food Makers Lying? Fake Fiber, Nutrition by Natalie
The Centers for Disease Control and Prevention (CDC) in its guidelines for a heart-healthy diet advices that you take:
At least 5 to 10 grams of your total daily fiber intake should consist of soluble fiber if you want to reap its cholesterol-lowering benefits. That means about 1 ½ cups of cooked oatmeal (6 g of soluble fiber) plus a serving of fruit, such as apples or bananas (4 grams of soluble fiber).
If you're not a fan of oatmeal, there are lots of other tasty ways to get soluble fiber into your diet. Pears, citrus fruits and legumes such as kidney beans, peas, carrots, barley and psyllium (seed husks) are all good sources.
Well, I hope you enjoy this article on the Cholesterol Fber connection.
Try to avoid processed foods like pulp-free juice and canned fruits and vegetables and substitute fresh high-fiber ones instead. While packaged fiber supplements are an option, it's best to get your fiber fix from food sources, since you get the additional benefits of vitamins, minerals and other nutrients. Whether you get your soluble fiber by starting the day with oat-based cereal, or munching on apples, beans or barley as the day progresses, your body will benefit and you will have good health and free from the worries of high cholesterol!
If you are not sure what fiber is come back and read this Cholesterol Fiber connection again.