Coronary artery disease, or CAD, is a serious heart condition that increases your risk of having a heart attack and subsequent heart damage. The most common type of heart disease, CAD is caused by dangerous build-up of cholesterol plaques inside the arteries that carry blood to the muscle of the heart. A diet rich in soluble fiber may reduce your risk of CAD.
Sources
Soluble fiber comes from plants and dissolves in water to form a gel. Important sources of soluble fiber include beans, barley, carrots, oatmeal, apples and citrus fruits. Fiber supplements made from psyllium also provide soluble fiber.
Low-Density Lipoproteins
Low-density lipoprotein, or LDL, is an unhealthy type of blood cholesterol responsible for blocking arteries that supply the heart muscle with blood. Your doctor can order a blood test to check your LDL. An ideal LDL level is less than 100 mg/dL. If your LDL level is between 130 and 159 mg/dL, it is borderline high, and a number greater than 160 mg/dL is elevated.
Mechanism
High-fat foods in your diet, like fatty meats, butter and cream, are a source of cholesterol. When you eat soluble fiber, the fiber binds with dietary cholesterol in your intestines and reduces your body's ability to absorb LDL. This binding mechanism reduces the amount of LDL circulating in your bloodstream.
Recommended Daily Amounts
You should eat 5 to 10 grams of soluble fiber each day to reduce your levels of LDL. If you eat 1 1/2 cups of oatmeal with fruit for breakfast, you will consume approximately 10 grams of soluble fiber. One tablespoon of ground psyllium seeds provides 5 grams of soluble fiber, while a half-cup of kidney beans or Brussels sprouts provides 3 grams.
References
- National Heart, Lung and Blood Institute; What is Coronary Artery Disease; Februrary 2009
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 19, 2009
- National Cholesterol Education Program; High Blood Cholesterol: What You Need to Know; June 2005
- MayoClinic.com; Cholesterol: Top Five Foods to Lower Your Numbers; May 7, 2010
- National Institutes of Health: Food Sources of Soluble Fiber
