High blood cholesterol levels increase your risk for developing heart disease. Fortunately, there are ways to help lower cholesterol with lifestyle changes, such as altering your diet. Consuming dietary fiber has many health benefits; however many Americans don't consume the amount of dietary fiber necessary to be beneficial.
Background
Dietary fiber is found in plant foods including fruits, vegetables, whole grains, legumes, nuts and seeds. According to the National Institutes of Health, because fiber is not digested by our bodies it can help control body weight, help you feel full more quickly, aid with digestion and help prevent constipation. The two types of fiber are soluble and insoluble fiber.
Types of Fiber
Although both types of fiber provide health benefits, they act differently in our bodies. Soluble fiber slows digestion by attracting water and turning to a gel-like substance, according to the National Institutes of Health. This can help cause you to feel full longer, which can help control body weight. Insoluble fiber adds bulk to stool and can increase the pace of digestion, which can help decrease constipation.
Sources
Sources of soluble fiber include nuts, seeds, legumes, oat bran, barley, peas and some fruits, such as apples, pears, prunes and citrus fruits.
Effects on Cholesterol
Soluble fiber has been shown to affect cholesterol by lowering levels of LDL cholesterol, which is the harmful type of cholesterol which has been associated with an increased risk for heart disease. According to the U.S. Department of Health and Human Services, the gel-like substance formed by soluble fiber has been shown to help block cholesterol absorption. Increasing soluble fiber intake by 5 to 10 grams per day can help reduce LDL cholesterol levels by about five percent.
Recommendations
The U.S. Department of Health and Human Services TLC program for lowering cholesterol recommends consuming at least 5 to 10 grams of soluble fiber per day--and preferably 10 to 25 grams per day--to help lower LDL cholesterol levels. To lower levels even further, the TLC program encourages consuming at least 2 grams of plant sterols or stanols per day, losing weight if you're overweight, engaging in at least 30 minutes of physical activity most days of the week and limiting dietary saturated fat, trans fat and cholesterol.
Cautions
Increasing dietary fiber too much at one time can cause bloating or abdominal cramping, according to the U.S. Department of Health and Human Services. Therefore a gradual increase in dietary soluble fiber is recommended to help lower LDL cholesterol levels.
