According to the United StatesCenters for Disease Control and PreventionAccording to (CDC) data, more than 100 million American adults have high cholesterol levels, increasing the risk ofheart diseaserisk, and heart disease is the leading cause of death worldwide. Medications can help lower cholesterol, but the food you choose can also have a significant impact; The health-eating website EatingWell recommends that the number one nutrient for lowering cholesterol is soluble fiber.
There are two general types of dietary fiber: water soluble and water insoluble. Soluble fiber absorbs water and turns into a gel, which slows down digestion and works wonders on cholesterol. Nutritionist Danielle Venhuizen says that basically, soluble fiber acts like a sponge, soaking up excess cholesterol from the digestive tract and flushing it out of the body. Common food sources of soluble fiber include oats, beans, berries,.vegetableand seeds; Sources of insoluble fiber include whole grains and a variety of fruits and vegetables, such as peeled apples, carrots and potatoes.
Dietitian Kiran Campbell says water-soluble fiber is particularly helpful in reducing cholesterol because water-soluble fiber called viscous fiber (including pectin, gum, mucilage and some hemicelluloses) helps lower cholesterol with low density. Can reduce. levels of lipoprotein (LDL), non-high-density lipoprotein (non-HDL), and apolipoprotein B (apoB); Viscous fibers that form gels in the gastrointestinal tract and prevent bad cholesterol from being absorbed, such as beta-glucan sugar, a viscous fiber, found in foods such as oatmeal and barley.
Nutritionist Kelsey Costa explains that water-soluble fiber is different from other types of fiber because it is not easily digested in the small intestine, but is fermented into short-chain fatty acids (SCFAs) by bacteria in the large intestine. This procedure will alter the intestinal tract. Intestinal microbiota promote the cholesterol-lowering effects of water-soluble fiber; Absorbing these SCFAs, especially propionic acid, can inhibit cholesterol synthesis in the liver and further reduce blood cholesterol levels.
Insoluble fiber passes through the digestive tract quickly, increasing stool volume and helping prevent constipation. Costa said that although insoluble fiber may not directly reduce cholesterol levels like soluble fiber, it may indirectly play an important role in maintaining heart health by promoting regular intestinal peristalsis and enhancing intestinal health. Plays. Helps in controlling cholesterol.