Doctors always recommend diets rich in fresh fruits,vegetables and grains, as well as some lean meats. All these products are greatfor the human body, filling it with important nutrients, vitamins and mineralsand also preventing many diseases. Heightened cholesterol is associated withmany health problems and especially with heart issues.
Cholesterol is a sterol and human body needs certain amountof this substance to maintain cell walls and for production of steroid hormonesin the body. However, as we said before, too much cholesterol in the blood isconsidered responsible for heart diseases and may also lead to stroke. There aretwo types of cholesterol in the blood, the good and the bad one. “Good” cholesterolis HDL (high density cholesterol) and the “bad” is low density cholesterol orLDL. Particles of the LDL cholesterol tend to cluster and they may block bloodvessels leading to mentioned health problems.
Cholesterol our body uses may come from the food we eat orfrom the liver where it is synthesized. There is no way to affect the productionof cholesterol in the liver and that’s why people with heightened bloodcholesterol must pay more attention to their diet. One of the ways to lower thecholesterol is to increase the amount of fibers we consume.
Food That Can Lower Cholesterol
There are two types of fibers: soluble and insoluble,depending on the dissolution in water. Soluble fiber can trap cholesterol takenby the food and remove it from the body. Human organism can’t absorb thesefibers and it gets passed through the stool. At the same time, these fibersaffect and slow down production of cholesterol in the liver. Insoluble fibersare also good, since they can help in removing the waste from the body fasterthan usual.
Fruits and vegetables are generally low in calories andbecause of that they are great help for lowering the level of cholesterol inthe blood. Besides the effect on cholesterol, vegetables are proven to lowerthe risk of heart disease, hypertension (high blood pressure) or even some formof cancers. Grains can also help you to lower cholesterol level and reduce theweight, if necessary. Lean meats such as lean red meat, chicken, turkey but alsovarious types of fish will also lower the level of blood cholesterol.
According to the studies, the amount of 10 to 25g of solublefibers for women is enough to lower LDL cholesterol. Men need up to 38g ofsoluble fibers.