This Everyday Habit Could Be the Key to Lowering Cholesterol, According to Dietitians”
Fiber binds to cholesterol, promotes gut health, and lowers inflammation to help lower cholesterol. Increase the amount of fiber in your diet by eating more beans and legumes.
focus snacks around fruits and vegetables. In addition to fiber, engaging in exercise, consuming healthy fats, and minimizing added sugars can help decrease cholesterol levels. If you’re eager to enhance your heart health and reduce cholesterol levels, one habit should be at the forefront of your strategy—boosting your fiber intake. Fiber is not only vital for digestive wellness but also crucial for lowering cholesterol, decreasing the likelihood of cardiovascular diseases, and supporting your comprehensive health. However, many of us fall short. In the U.S., only about 5% of males and 9% of females meet their daily fiber requirements.1
In this article, we will delve into the numerous advantages of fiber, how it aids in decreasing cholesterol levels, and practical suggestions for integrating more into your meals. Plus, we consulted dietitians for their expert insights and top tips.
How Increasing Fiber Intake Affects Cholesterol
Fiber can significantly influence cholesterol levels, particularly through its interaction with the digestive system. To boost the quantity of fiber in your diet, eat more beans and legumes.
Binds to Cholesterol and Eliminates It from the Body
As stated by Lindsay Livingston, RD, consuming more soluble fiber from foods like oats, legumes, lentils, and fruits such as bananas and apples can assist in lowering cholesterol. “The soluble fiber attaches to cholesterol in your digestive system, hindering its absorption into your bloodstream,” explains Livingston.
This mechanism aids in lowering LDL cholesterol, commonly known as “bad” cholesterol, which is a leading factor in plaque accumulation in the arteries. Research has shown that increased soluble fiber intake notably decreased overall cholesterol and LDL cholesterol levels in adults, confirming that even slight increases in daily fiber consumption can bolster cardiovascular health.2
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Enhances Gut Health and Assists Cholesterol Management
The metabolism of cholesterol is significantly influenced by the gut microbiome, which is made up of billions of microorganisms. A fiber-rich diet encourages a healthy balance of gut bacteria, which can help balance cholesterol levels.3
Fiber provides prebiotics that nourish beneficial bacteria in your gut. These bacteria then create short-chain fatty acids, which help decrease liver cholesterol production, thereby supporting effective fat digestion and absorption.”3 By nurturing a healthy gut microbiome, fiber promotes overall metabolic health, which is vital for cholesterol management.
Lowers Inflammation and Aids in Preventing Cholesterol Accumulation
Chronic inflammation is among the leading causes of cardiovascular diseases and can lead to heightened cholesterol levels. Consuming fiber-rich foods such as whole grains, vegetables, and fruits can help combat inflammation, lowering the chances of plaque formation in the arteries.24
Studies indicate that the polyphenols present in fiber-dense plant foods demonstrate anti-inflammatory properties that help alleviate inflammation in the body.4 By controlling inflammation, fiber helps stave off cholesterol buildup, lowering the risk of atherosclerosis and heart conditions.
Additional Strategies for Lowering Your Cholesterol
While dietitians favor fiber for cholesterol reduction, there are other dietary and lifestyle modifications that can support heart health:
Include more healthy fats. selecting healthy unsaturated fats from sources like avocados, seeds, nuts, and olive oil, while limiting saturated and trans fats to help enhance cholesterol levels.5
Reduce added sugars. Cutting back on sugar and processed carbs in your diet. Diets high in added sugars and processed carbohydrates can increase triglyceride levels, negatively impacting cholesterol.7
Advice for Establishing the Fiber Habit
It is recommended that men consume 38 grams of fiber daily, while women should consume 25 grams.. Adding more fiber to your diet doesn’t have to be complicated. To minimize digestive discomfort, consider gradually increasing fiber intake, and drink ample water to assist fiber movement through your digestive system.
Here are some effective strategies for incorporating more fiber into your meals:
Commence your day with fiber. Start your mornings with a fiber-rich breakfast such as oatmeal topped with nuts and fruit, or a high-fiber smoothie blended with leafy greens, berries, and flaxseed. HEALTH AND SUPPLEMENTS
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