Fibre—particularly soluble fibre can help reduce high cholesterol levels. Soluble fibre works in a few key ways to improve cholesterol levels and support heart health.
How Fiber Helps Reduce High Cholesterol:
1. Binding to Cholesterol: Soluble fibre binds to cholesterol and bile acids in the digestive system, preventing their absorption. This helps lower LDL ("bad") cholesterol levels. When you eat fibre, it absorbs cholesterol from the blood and helps expel it through the digestive system.
2. Lowering LDL Cholesterol: Soluble fibre has been shown to reduce LDL cholesterol, which is a primary contributor to heart disease when levels are elevated.
3. Reducing Triglycerides: Soluble fibre can also help lower triglycerides (another type of fat in the blood), which is often associated with high cholesterol and increased cardiovascular risk.
4. Improving Blood Sugar: High fibre intake can also help improve blood sugar control, which is important because high blood sugar can worsen cholesterol levels. Managing both cholesterol and blood sugar is key for heart health.
Types of Fiber that Help Lower Cholesterol:
1. Soluble Fibre: Soluble fibre dissolves in water to form a gel-like substance in the gut. This type of fiber is particularly beneficial for cholesterol reduction. Foods high in soluble fiber include:
Oats and oat bran
Beans think kidney beans, black beans, lentils)
Fruits think apples, pears, citrus fruits, and berries
Vegetables such as carrots, Brussels sprouts, and sweet potatoes
Chia seeds
2. Insoluble Fibre: While not as directly linked to cholesterol reduction, insoluble fiber supports digestive health by helping food pass through the digestive system. Foods high in insoluble fibre include:
- Whole grains (wheat bran, brown rice)
- Nuts and seeds
- Vegetables like cauliflower, zucchini, and tomatoes
Recommended Fiber Intake:
- The American Heart Association recommends aiming for **25 to 30 grams of fiber per day** from food sources (not supplements).
The World Health Organization (WHO)For Adults:
At least 25–30 grams per day of dietary fiber, with a focus on non-refined foods like vegetables, fruits, whole grains, legumes, and nuts.
- To specifically lower cholesterol, focus on increasing **soluble fiber** in your diet. Aim for about **5-10 grams of soluble fiber** daily, which can make a significant difference in lowering LDL cholesterol.
Foods Rich in Soluble Fiber for Cholesterol Reduction:
1. Oats and Oat Bran: A great source of beta-glucan, a soluble fibre known for its cholesterol-lowering benefits.
2. Beans and Legumes: Black beans, chickpeas, lentils, kidney beans, and other legumes are rich in soluble fiber and also provide plant-based protein.
3. Fruits: Apples, citrus fruits (oranges, grapefruits), berries, pears, and bananas are high in soluble fiber.
4. Vegetables: Brussels sprouts, sweet potatoes, carrots, and broccoli contain good amounts of soluble fiber.
5. Chia seeds
Promote satiety (feeling of fullness): Fiber helps slow down the digestion of food, keeping you fuller for longer and potentially reducing your overall calorie intake.
Regulate blood sugar levels: This helps to prevent spikes and crashes in blood sugar, which can lead to cravings and overeating.
Just 2 tablespoons of chia seeds (around 28 grams) provide about 10 grams of fiber, or roughly 30-40% of your daily fiber needs.
Additional Tips for Managing Cholesterol with Fiber:
1. **Start Slowly**: If you're not used to eating a high-fiber diet, increase your fiber intake gradually to avoid digestive discomfort like bloating or gas. Drink plenty of water to help fiber move through your digestive system.
2. Combine Fibre with Other Heart-Healthy Foods: Pair fibre-rich foods with healthy fats (like those from olive oil, avocado, and fatty fish), lean protein, and plenty of fruits and vegetables
3. Prioritise fibre from whole foods over supplements : While fibre supplements can be helpful, it's always best to get your fibre from whole foods, which provide additional nutrients like vitamins, minerals, and antioxidants.
Increasing your fibre intake, particularly soluble fibre, can be an effective and natural way to help lower LDL cholesterol and reduce the risk of heart disease. Along with a healthy diet, regular physical activity, and managing other risk factors, fiber plays a significant role in maintaining healthy cholesterol levels.
If you're concerned about your cholesterol levels or need guidance on how to make dietary changes, why not book a consultation today so you can have personalised advice on managing your cholesterol.