With heart disease representing the No. 1 cause of death for both men and women in the United States, health care providers are taking a close look at cholesterol management. When you have too much cholesterol in your blood, the excess LDL, or "bad cholesterol," accumulates on the inside of the arteries that nourish your heart. Fruits, vegetables and grains high in soluble fiber can help to lower your blood cholesterol.
Soluble Fiber Basics
After you swallow a bite of fruit or vegetable, the partially digested food travels through your stomach and into your small intestine. The sugar, water, minerals and vitamins from these plant foods move through the intestinal walls and into your bloodstream. Soluble fiber, on the other hand, stays inside your digestive tract and combines with bile acids from your liver to form a gel that's eventually passed in your stool. Your liver takes some of the cholesterol it has stored to make more bile acids, and then pulls cholesterol from your blood to replace its lost supply. The level of both LDL and total cholesterol in your blood drops, lowering your risk of developing heart disease.
Fruits
Tropical and citrus fruits, including oranges, grapefruits, mangos and bananas, contain significant amounts of soluble fiber that lowers cholesterol. Strawberries, blueberries and other berries with edible seeds are good choices. Apples, pears and plums provide soluble fiber, especially when you eat the skin as part of the fruit. Eat plenty of figs, dates, apricots and other dried fruits to boost your intake of cholesterol-lowering soluble fiber.
Vegetables
While vegetables typically contain more insoluble fiber than soluble fiber, they do deliver enough soluble fiber to help you fight high cholesterol. Choose cruciferous, or gas-producing, vegetables, including cabbage, Brussels sprouts, broccoli and cauliflower. Dark green leafy vegetables, including kale, Swiss chard, dandelions, spinach, collards and turnip greens contribute heart-healthy soluble fiber to your daily diet. Enjoy the edible skins, seeds or peels of vegetables to get the most fiber.
Considerations
Nuts, particularly peanuts, walnuts, almonds and Brazil nuts, are high-fiber foods. Edible seeds, such as sunflower or soy nuts, are rich in the soluble fiber that lowers blood cholesterol. Legumes, such as dried beans, peas and lentils, are also high in soluble fiber. These foods also deliver heart-healthy polyunsaturated and monounsaturated fats that further reduce your blood cholesterol level. The American Heart Association recommends eating at least four servings of nuts, seeds and legumes every week to improve your cholesterol management.
References
- Centers for Disease Control and Prevention: Heart Disease Fact Sheet
- National Heart, Lung and Blood Institute: Coronary Heart Disease Explained
- MayoClinic.com: Dietary Fiber: Essential for a Heart-Healthy Diet
- GlobalRPh.com: Soluble Fiber Calculator
- American Heart Association: Frequently Asked Questions About Some Common Foods
