Lowering Cholesterol
 the Soluble Fiber Way

In addition to cutting back on fat - and cholesterol - containing foods, add foods with soluble fiber to your diet to help lower your cholesterol levels. No food is magic, but when these foods are added to a low saturated fat, low cholesterol diet, you get the greatest dietary effect possible in lowering your cholesterol. The National Cholesterol Education Program recommends 10 to 25 grams of soluble fiber a day from fruits, vegetables, beans, oats and psyllium (total fiber intake should be 20 to 35 grams a day).

· Fruits and vegetables - rich in soluble fiber, notably pectin, which lowers LDL cholesterol. Eat five servings a day such as apples, citrus, berries, bananas, carrots, potatoes, green beans. Example: ½ cup broccoli contains 1 gram soluble fiber, ½ cup carrots contains 1 gram soluble fiber, 1 medium apple contains 1 gram soluble fiber, 1 medium orange contains 2 grams soluble fiber, 1 medium pear contains 2 grams soluble fiber.

· Beans - excellent source of soluble fiber, namely arabinose, helps lower cholesterol. Eat ½ cup a day of beans such as soy, lima, kidney, black and pinto to add between 2 to 3.5 grams of soluble fiber to your diet.

· Oats - contain a type of soluble fiber called beta-glucan, which lowers LDL cholesterol. American Dietetic Association recommends 3 grams daily of soluble fiber from oats to have a significant effect on cholesterol levels. You can either choose ¾ cup dry oatmeal (about 1.5 cups cooked) or ¼ cup dry oat bran (cooked) or ½ cup dry oatmeal mixed with 1/8 cup dry oat bran (cooked). 

· Psyllium - a soluble fiber supplement which lowers LDL cholesterol. One packet of Metamucil (1 Tablespoon) contains 2.4 grams of soluble fiber and 2 Metamucil wafers contain 3 grams of soluble fiber. The amount needed to lower LDL cholesterol based on American Dietetic Association recommendations is 7 grams daily of soluble fiber from psyllium. If you take psyllium, you will need to drink 1 to 2 extra cups of fluid above the 8 cups of daily fluid intake recommended.

To meet your daily soluble fiber needs start with 1½ cups oatmeal for breakfast for 3 grams soluble fiber. Have a whole-wheat turkey sandwich at lunch with a medium apple for 2 grams soluble fiber. Eat an orange in the afternoon as a snack for 2 grams soluble fiber. Add a cup of cooked vegetables at dinner for 2 grams soluble fiber plus an occasional ½ cup serving of beans or medium potato with the skin for 2 grams soluble fiber. As an additional option, take a psyllium fiber supplement. For example, mix a packet of sugar-free Metamucil with water at bedtime for 2.4 grams soluble fiber. Your total soluble fiber for the day would be around 13 grams. 

Think positive. Find ways to add soluble fiber foods to your diet daily to receive all the potential health benefits they offer.

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Contact the nutrition department via e-mail or by phone 
at 972-560-2655 to schedule your appointment.