pinterest Save

lower your cholesterol the easy way. eat more fiber.

Lisa Nelson, RD, LN, writes on HealthCentral.com, "Do you have high cholesterol? Increase your fiber! Do you have high blood pressure? Increase your fiber! Are you overweight? Increase your fiber!" She's right. Dietary fiber binds to cholesterol in circulation and helps remove it from the body. Research has shown that for every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.

Two Types of Fiber

1. Insoluble fiber remains relatively intact as it passes through the digestive system. The primary function of insoluble fiber is to move waste through the intestines and maintain intestinal acid balance. Sources include: Fruit skins and root vegetable skins Vegetables (green beans, celery, cauliflower, zucchini, beets, turnips, potato skins, and dark green leafy vegetables) Wheat and whole-wheat products Wheat oat Corn bran Seeds and nuts.

2. Soluble fiber, by contrast, is the type of fiber responsible for lowering total cholesterol and LDL (bad) cholesterol levels. Sources include: Oat and oat bran Legumes (dried beans and peas) Nuts Barley, rye Flaxseed Fruits (i.e. oranges, apples, prunes, plums, berries) Vegetables (i.e. carrots, broccoli, potatoes, sweet potatoes, onions) Psyllium husk

How Much Fiber Do You Need?

Shoot for 25-35 grams of dietary fiber everyday. Of this, soluble fiber should make up 15 grams. The average US dietary fiber intake is 12-18 grams/day. If your current diet is very low in dietary fiber, don't increase to 35 grams overnight. A sudden increase will result in gastrointestinal (stomach) distress and unpleasant side effects (flatulence and diarrhea). You want to increase your fiber intake gradually.

Of course, at Veestro all our meals are 100% plant-based and high in fiber. Check out how easy it can be to add fiber to your diet, with Veestro delivered to your door!

Related Blog Posts

your sugar detox guide

here’s what happens to your body on a juice cleanse

bad diets are responsible for more deaths than smoking

10 facts you didn't know about climate change

5 ways you save the world by eating vegan for lent

what happens to your body when you go vegan?

what difference can one person make by going vegan?

how easily can the pope go vegan?

supercharge your sex life

is it possible to prevent and reverse disease?

detox your body

eating your way through diabetes

eating healthy doesn’t have to be scary - 5 simple tips

5 kid-approved lunches

breaking up with caffeine

memorial day barbecuing - veggies worthy of the grill

spotlight on: activated charcoal

plant-based aphrodisiacs that work

probiotics - your best friend around the holidays

5 winter superfoods for more energy

5 easy ways to detox after overindulging

5 summer foods to keep you hydrated

men's health month: five plant-based benefits for men

5 tips for a plant-based memorial day bbq

halloween inspired veggies to help you live longer

food facts: watermelon

eat your greens

5 easy greens to add to your diet

how to manage your allergies

6 foods that help reduce inflammation

cha-cha-chia

5 ways to eat less and feel full

pass around the pumpkin pie

8 crazy nights-lighten up chanukah treats

how to have a healthy holiday

grains to protect your immune system this winter

5 vegetables that should be on your thanksgiving table

plant-based thanksgiving

movember, prostate cancer, and your diet

turmeric and it's powerful benefits

growing edamame & health benefits of soy

pumped for peppers!

zucchini love

what's sugar doing to us?

plant-based nutrition and obesity in children

benefits of raw foods

junk food day?

lower your cholesterol the easy way. eat more fiber.

red, white, & blue can be healthy for you!

nih guide: how to lower blood pressure with a dash eating plan

happy father's day - how's that prostate?