Focus on Fiber to Lower Cholesterol

by Tracey Shaffer, RDN, LD
 

​     Fiber has gained attention because of its role in helping to control cholesterol.  Soluble fiber binds cholesterol and removes it from the body before it is absorbed into the blood stream. Health professionals recommend 10 to 25 grams of soluble fiber daily, though research has shown eating just 5 to 10 grams/day may decrease LDL cholesterol by 5%.
     Tips to increase soluble fiber:
     Eat three or more servings of foods rich in soluble fiber daily: oatmeal, oat bran, barley, beans (kidney, black, navy), flax seed, chia seed, apples, pears, bananas, oranges, strawberries, blackberries, prunes, carrots, Brussels sprouts, cabbage, broccoli, green beans and edamame.
     Increase consumption of whole-grain foods – whole wheat pasta, brown rice, whole-grain breads.
     Eat high-fiber cereal for breakfast. Choose a whole-grain cereal with at least 3 to 5 grams of soluble fiber.
     Sprinkle ground flax seed or chia seed on oatmeal, yogurt or salads.
     Try new flaxseed flavored blends in cereal, yogurt, salads, smoothies.  Flavors include flaxseed, cocoa, strawberries and blueberries; flaxseed, almonds, Brazil nuts, walnuts and Q10; flaxseed and goji berries; and flaxseed, pumpkin, sunflower, sesame seed and goji berries.
     Blend yogurt fortified with plant sterols, chia seed, orange juice, banana and frozen strawberries for a delicious heart-healthy smoothie.
     Eat soluble fiber-filled foods at breakfast or before bed, to help remove the cholesterol your body produces while you sleep.
     Use psyllium, found in some fiber supplements such as Metamucil, as an easy way to boost the soluble fiber in your diet.
 
     Try this delicious, heart-healthy smoothie for breakfast or snack using the new flavored flaxseed blends from Linwood.
    Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at [email protected]. The information is not intended as medical advice.
     Please consult a medical professional for individual advice.