Your diet plays an important part in your cholesterol level and your risk for cardiovascular disease. More than 102 million adults in the United States have high cholesterol, according to the Centers for Disease Control and Prevention and 35 million of these Americans have cholesterol and triglyceride levels high enough to put them at significant risk for heart disease. Include fiber in your diet as part of a treatment plan to lower your cholesterol.
Types
Fiber describes plant material that your body is unable to digest. There are two types of fiber -- insoluble and soluble -- and each has a different effect on cholesterol and triglycerides. Insoluble fiber does not dissolve in water. Whole grains, green beans, carrots and cabbage are examples of insoluble fiber.
Soluble Fiber
Soluble fiber helps lower cholesterol levels in the blood by binding to cholesterol in the gut and increasing its elimination from the body. Soluble fiber dissolves into a gel-like substance in water. Oatmeal, bananas, strawberries and peas are types of soluble fiber.
Insoluble Fiber
Insoluble fiber can indirectly lower your cholesterol and triglyceride levels. Foods containing insoluble fiber, such as wheat bread and cauliflower, add volume to food and bulk to stool. Adding volume to food means you will feel more satisfied after a meal and less likely to snack on sugary treats. Insoluble fiber adds bulk to stool, which aides in digestion and allows your intestines to absorb more nutrients from food.
Refined Grains
Choose whole grain over products containing heavily refined grains. The Harvard School of Public Health states that eating whole grains, rather than refined products, substantially reduces LDL, total cholesterol and triglyceride levels along with insulin levels.
Replaces Unhealthy Foods
Fiber will have more impact on your cholesterol level if you use it to replace food high in fat and cholesterol. Sugar has a significant effect on triglycerides. Replace candy bars with fresh fruit. Choose high fiber foods over unhealthy choices; opt for a fresh apple instead of an apple fritter. Apples contain soluble fiber in the pulp and apple skins are an excellent source of insoluble fiber. These high fiber solutions will help you lose weight, which also reduces your cholesterol levels.
Risks
Some foods high in fiber actually raise triglycerides when eaten in excess because they are high in sugar. Eat reduced amounts of yams, peas and potatoes with the skins on to keep your triglycerides at bay while still gaining nutrients and fiber.
Benefits
Eating a high fiber diet has many benefits, including lowering your cholesterol and reducing your chances of suffering cardiovascular disease. Replace unhealthy foods with nutritious selections high in fiber to lose weight, feel more satisfied after meals and improve your health. Every 1 percent drop in your cholesterol reduces your risk for heart disease by 2 percent, according to ClevelandClinic.org.
