5 Best High Fiber Foods for Lowering Cholesterol
I’m sure many of you have heard about the importance of getting fiber. There’s many benefits to it including improving gut health, keeping you “regular”, helping you feel full, helps regulate blood sugars, and also helps lower cholesterol.
What is fiber exactly? It is a type of carbohydrate from plant foods that is unable to be digested in our bodies. There are two types of fiber- soluble (viscous) and insoluble, and we need BOTH types in our diet to get all of the health benefits fiber has to offer.
I always tell patients that the insoluble fiber is like a scrub brush for your intestines and helps with regularity, and that soluble fiber is the kind that forms a gel and helps lower your bad cholesterol. Soluble fiber works so that it binds to bile acids to help excrete cholesterol in your body. Aim for 5-10g of soluble fiber every day if you’re trying to lower your cholesterol naturally. Doing so can lower your cholesterol at LEAST 5-11 mg/dL or more! Here are my top 5 favorite foods I recommend to implement in your diet now to lower your cholesterol:
1. Beans
I’m sure you’ve heard the term, “Beans, beans, they’re good for your heart” but do you know why? A half cup of beans (any kind) has 3g of soluble fiber, and 6g of total fiber. This fiber packed product is a great meat substitute if you’re looking to cut back on your meat intake and make heart healthy choices for meals.
2. Oatmeal
There is a reason that oatmeal is one of the top healthiest breakfasts. This fiber packed hot cereal packs in 4g of total fiber in a half cup (dry) and provides 2g of soluble fiber. Aim for whole oats and ones without added sugar for best health benefits, and I always recommend adding a healthy fat or protein such as nuts or a hard boiled egg to make you satisfied for hours.
3. Apples
I’m sure you’ve also heard the term, “An apple a day keeps the doctor away” and part of it is because this is a nutrient packed food and a good source of soluble fiber. You can get 4g of total fiber and 1g of soluble fiber from one medium apple. I always tell people that fruit is like nature’s fast food and grabbing an apple as a snack is one easy and healthy way to get your fiber in take in.
4. Pears
I’m adding another fruit on this list. Pears are a great summer fruit and pack in 5g of total fiber, 3g of which is soluble fiber. Again, this is a great snack to have on the go or you can add it to fruit salads. This can also be added to smoothies as well!
5. Peas
Last, but not least, I think peas should be on your list of high fiber foods for lowering cholesterol. Even though this is considered a starchy vegetable, once you add in the total fiber (which is 4g in a half cup serving), you only get a net of 8g of carbohydrates. Another plus is that you get 1g of soluble fiber too. The next time you have a meal, consider having peas as a side dish, or add peas as a topping on a salad or add it to your soup.
I hope you have some good ideas on ways to add soluble fiber to your diet. Comment below some of your favorite high fiber foods and dishes!
Manhattan Nutrition Clinic Blog
Nutrition Specialist
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