Cholesterol in Our Diet
Many people are surprised to learn that not all cholesterol in our bodies is bad. In fact, we need a certain amount to make and maintain cell structure, regulate fluids and manufacture hormones. However, after the body has made all that it needs, the surplus cholesterol circulates through our blood stream, where it can ultimately deposit on the inside of the walls of the coronary and carotid arteries where it can cause heart attacks or strokes. The good news is that through a combination of diet, exercise and when necessary, medications, cholesterol levels in our blood can be reduced. One of the most effective dietary means of reducing cholesterol is by eating oatmeal.
Soluble vs. Insoluble Fiber
Many types of foods we eat, including fresh fruits, vegetables and whole grains contain fiber. The American Heart Association recommends that all adults eat between 25 to 30 grams of fiber per day. And for good reason. Fiber in our diet helps to prevent constipation, diverticulosis, reduces the chances of contracting certain types of cancer and can help reduce low density lipoproteins (LDL), or the bad type of cholesterol. It does this through a specific mechanism.
The food we eat contains soluble and insoluble fiber. Insoluble fiber is eaten and leaves the body only partially digested. On the other hand, soluble fiber forms a gel and mixes with the food in our intestines.
What Insoluble Fiber Does
Insoluble fiber is found in many different fruits and vegetables and adds bulk to the food in our intestines. It controls the acidity of the digestive tract, prevents constipation, promotes regular bowel movements and removes toxic wastes from our intestines before microbes develop and produce pre-cancerous substances. Good sources of insoluble fiber include green beans, dark, leafy vegetables, fruit skins, whole wheat products, corn bran, seeds and nuts.
What Soluble Fiber Does
Soluble fiber binds with fatty acids in the intestine, prolongs the emptying time of the stomach and ensures that sugar is released more slowly into the bloodstream. This is one reason why diabetics are encouraged to eat more foods with soluble fiber. Oatmeal contains high amounts of soluble fiber and binds to LDL cholesterol before the cholesterol has a chance to adhere to the inside of the arterial linings, reducing your risk for heart attacks and strokes. It also regulates blood sugar levels in diabetics. Besides oatmeal, good sources of soluble fiber are dried beans and peas, nuts, barley, flax seed and psyllium husk.
