People of this age are experiencing many health issues due to their changing food habits. Very few people consume dietary foods and suffer from many diseases. Fruits, beans, vegetables, grains, seeds and nuts are rich in dietary fiber. Dietary fiber particularly soluble fiber saves you heart and blood vessels from being damaged from cholesterol plaques.
Sources of soluble fiber
Oatmeal, carrots, beans, Brussels sprouts contains very high in soluble fiber. When you digest them soluble fiber rich foods turn into gel like substance. This substance protects absorption of cholesterol and bad fatty substance. If your cholesterol level increases badly then you risk of heart attack and stroke.
Every day you must eat 25-30 grams of fiber intake in which the amount of soluble has to be 6-8 grams. If you eat half cup of oatmeal you will get 1 gram of soluble fiber. An orange supplies 2 grams and half cup of cooked Brussels sprouts provides 3 grams of soluble fiber.
If you do not comfortable with soluble fiber foods,supplement can be a good alternative for you. Psyllium husk is almost as same as oatmeal. It provides more soluble fiber than that of other foods. Every tablespoon of psyllium contains near about 5 grams of soluble fiber and you can find it at any retail chain shop.
Benefits of soluble fiber
Along with the digestive system it protects the health of heart. Soluble fiber helps to get the cholesterol out of the body. Thus it helps to reduce the chance of heart diseases. As I already said that soluble fiber is not absorbed properly so it does not raises blood sugar level so you go beyond the risk of diabetes.
The most important thing is that soluble fiber improves your bowel movement. Soluble fiber absorbs water when it goes through the digestive system. So stool becomes bulky and prevents constipation.
You may experience gas or stomach cramping with excess consumption of soluble fiber. Solublefiber soaks water so it is recommended that you take soluble intake from fruits vegetables, beans, whole grains and drink lots of fluids. Otherwise it may cause dehydration.
There is no doubt that fiber foods are essential for your healthy digestive system like other nutrients. But fiber is mostly misunderstood issue among the people. So be informed about the degree you can eat every day in your meal. If you eat more than your needs then it will bring some health problem on the other side if it is less then it will also create health problem. So try to balance in your meal plan.
How much Soluble Fiber does it take to Lower Cholesterol?
High cholesterol level is associated with various health problems. What food you consume is linked with cholesterol level in your blood stream. Given food’s role, healthy diet is important in controlling cholesterol level. Healthy diet and healthy cholesterol level may help prevent cardiovascular diseases and heart attack. High level of soluble fiber is one of the things that makes diet healthy and helps lower cholesterol level.
Soluble Fiber and Health Benefits
Soluble fiber is good for digestion. Fiber in food helps prevent constipation and keep your intestines healthy. Fiber is not just good for digestion. It is also beneficial for heart health. Regular consumption of high-fiber foods can help protect your heart. Soluble fiber, in particular, lessens cholesterol levels, risks of stroke and type 2 diabetes. It also enhances weight loss.
Soluble fiber lowers both bad cholesterol or LDL and overall cholesterol level. The fiber binds it with blood cholesterol and disposes cholesterol before cholesterol gets absorbed by the body or cause build ups on the artery walls. Healthy arteries and major blood vessels are important to ensure adequate supply of oxygen-rich blood throughout the body. Fiber can keep you free from thickened arteries resulted from the waxy substance build ups, which enhance the risk of heart attack. Adequate consumption of soluble fiber also helps keep blood pressure under control, which lowers the risk of stroke.
Soluble Fiber Intake and Lowering Cholesterol
Daily soluble fiber intake of 1 to 2 grams results in reduction in LDL (bad) cholesterol by 1%. Dietary fiber consumption should range between 25 to 35 grams depending on gender and other factors. Soluble fiber intake should be no less than 15 grams. Adequate consumption of dietary fiber or soluble fiber is highly helpful in regulating both blood pressure and cholesterol level. The average American fiber intake amounts to 12 to 18 grams a day, which makes both total fiber intake and soluble fiber intake inadequate.
In case your dietary fiber consumption is inadequate, it is good not to take it to optimum level overnight. A sudden increase can cause gastrointestinal distress and other side effects like flatulence and diarrhea. It is good to enhance your fiber intake gradually.
Sources of Soluble Fiber
Beans of all kinds, peas and lentils are the top sources of soluble fiber. One cup of any bean, peas or lentils provides about 13 grams of soluble fiber. Whole grains and wheat contain high amount of fiber as lentils and beans do. It is good to prefer brown rice over white rice as brown rice provides more fiber than white rice does. A cup of whole grains or wheat provides 8 to 10 grams of fiber, which in combination with other fiber sources is adequate for your daily intake.
Vegetables like asparagus, pumpkins, carrots, okra, cauliflowers, broccolis and green peas provide significant amount of fiber. A cup of these vegetables contains approximately 6 to 8 grams of soluble fiber.
Fruits like apples, blueberries, mangoes, bananas, strawberries and oranges are high in soluble fiber.
There is actually more to do in addition to consumption of soluble fiber, in order to lower cholesterol level. It is useful to avoid refined grains like white rice, white pasta, white bread and white flour, as these foods have high glycemic index (GI) value. These foods with high GI value get processed and cause blood sugar to rise rapidly, which causes cholesterol level to rise. Therefore, it is better to choose whole grains or unprocessed foods like brown rice and wheat, which have low glycemic index value.
How we process foods also matters. It is good to boil or steam beans and vegetables rather than frying or baking. It is better to replace vegetable oil with healthier options like olive or coconut oil.
In order to optimize benefits of fruits, it is important to eat them in empty stomach. The antioxidant properties and enzymes in the fruits work very well to do detoxification in the body. This helps dispose excess cholesterol before too much of it gets absorbed in the digestive system, which keeps cholesterol level under control. Foods that are packed with soluble fiber also provide vitamins and minerals, which are good for the body functions and lowering cholesterol levels.
Last update: November 11, 2017 06:17:35 pm