Fiber plays a big role in a heart-healthy diet. The American Heart Association recommends fiber-rich foods for those who are trying to lower their blood cholesterol. However, though your diet should include a variety of fiber sources, focusing on items that contain soluble fiber is especially important for those with high cholesterol levels.
Types
There are two types of fiber: soluble fiber and insoluble fiber. They have different properties, and therefore offer different benefits to the body. The American Heart Association recommends that you work both types of fiber into your diet.
Soluble Fiber
Soluble fiber is a type of fiber that can be broken down by the body. Experts at the Mayo Clinic say that it's been shown to lower both your total blood cholesterol and your LDL, or bad, cholesterol levels. This is because soluble fiber can block your body's absorption of cholesterol through your intestines. Foods that are high in soluble fiber include oatmeal, strawberries, pears, apples, beans, prunes, lentils, barley and peas.
Insoluble Fiber
Insoluble fiber provides your body with the roughage it needs for proper bowel function. Foods with this type of fiber include wheat bran, whole-wheat bread, cabbage and carrots. Though this type of fiber does not reduce blood cholesterol, it can ease symptoms of constipation and hemorrhoids.
Guidelines
The Mayo Clinic says that you should consume at least 5 to 10 g of soluble fiber per day to lower your cholesterol levels. To make sure your levels remain lowered, be consistent with your intake.
Considerations
Though eating foods with soluble fiber can lower your cholesterol, diet alone will not bring your cholesterol down to manageable levels, particularly if your cholesterol is quite high. Exercise regularly and cut out fatty, high-cholesterol foods from your diet. Smoking and drinking excessively can also increase your cholesterol. Make sure you have your doctor monitor your cholesterol levels. He may opt to supplement your efforts with medication.
