What Is Cholesterol?
Cholesterol is a substance that is necessary for your cells to function, yet too much cholesterol in the blood can cause serious health problems like stroke and heart attack. It's a fat-like, waxy material that the liver produces and that we also consume in our diets--eating animal-based foods like dairy products, meats and eggs. When cholesterol gets too high, it's important to lower levels to prevent cholesterol buildup--and a great way to naturally lower cholesterol is with plenty of dietary fiber.
Getting Rid of Cholesterol
Not all kinds of fiber are beneficial when it comes to lowering cholesterol--soluble fiber is the best option for cholesterol control. Soluble fibers are found in oats and oatmeal, barley, kidney beans and fruits like prunes, pears and apples, says the Mayo Clinic. Soluble fiber is known to lower the level of low-density lipoproteins, or LDL, commonly called "bad" cholesterol, in a couple of ways. One, it keeps the intestines from absorbing so much of the cholesterol that you eat--so more gets excreted and less gets into your bloodstream. Soluble fiber also collects cholesterol--along with bile and fatty acids, packs the choleserol together and allows it to be excreted easily by the body. Fiber also adds bulk to stools and promotes regular bowel movements, making sure cholesterol has a way to get out of your body.
Reducing Cholesterol Production
Soluble fiber also has an impact on the cholesterol your body makes--keeping the liver from making as much and reducing how much is circulating in your body. Soluble fiber, instead of being broken down and digested by the body, stays inside the large intestine, where bacteria begin to ferment it. Fatty acids, released as a by-product of the fermentation process, reach the liver and slow cholesterol production.
Getting Enough Fiber
It's important to make sure you're getting enough fiber each day to lower your cholesterol levels--an extra piece of fruit here or there won't get the job done. The Mayo Clinic suggests at least 10 grams each day of soluble fiber for the best results. An easy way to get your 10 grams? According to Mayo, 1½ cups of cooked oatmeal, topped with a banana or other fruit, will give you about 10 grams of soluble fiber just in that meal.
