Nurse practitioner at the Heart and Vascular Clinic at the University of Alabama Birmingham Jody Gilchrist said, a diet high in fiber from fruits, vegetables, whole grains, and beans have been studied may help to lower cholesterol levels. "Almost all nutritionists say that one needs at least 25 grams of fiber each day as part of a balanced diet," he said.
American Heart Association (AHA) recommends for every 1,000 calories eaten should contain at least 14 grams of fiber consisting of 10 grams of soluble fiber. Soluble fiber that can make you full faster so that it can help control serapa much food you can eat. Research shows that soluble fiber can also help lower bad cholesterol or LDL cholesterol by preventing the body absorbs from food.
Gilchrist said, foods with high soluble fiber include oatmeal, nuts, grains, rice, wheat, oranges, strawberries, apples and meat.
While insoluble fiber play a greater role in helping to prevent constipation and keep the digestive tract healthy. Foods with a high insoluble fiber include whole wheat bread, whole grains, cabbage, beets, carrots, turnips, cauliflower and apple skin.
Today many processed foods high in fiber are found, but Gilchrist suggested that more careful in choosing the longer these products. "You must be careful to read the labels of these products, as many products are said to contain oats or wheat, wheat actually contain very little, while the sugar content, sodium, and high in fat, such as muffins and waffles," said Gilchrist.
Another way to increase your fiber intake is to add fiber supplements to beverages, cereal, yogurt, soups, and other foods. "However, please be sure to increase your fiber intake slowly and drink plenty of water," he said.
