“Unfortunately, about 97 percent of Americans eat fiber-deficient diets. It is naturally concentrated in only one place: whole plant foods. Processed foods have less, and animal-derived foods have none at all. Animals have bones to hold them up, but plants—and only plants—have fiber.” Dr. Michael Greger
Fiber is one of the most important nutrients our body can consume. It is helpful for so many functions!
For cholesterol, fiber works wonders. Its chemical structure allows it to bind to cholesterol and physically carry it out of the body through feces. This process helps reduce LDL cholesterol significantly, as well as reduce risk factors for several health complications that result from high cholesterol.
Fiber gives our stomach a sensation of feeling full. This sense of fullness helps reduce the amount of cholesterol that the body naturally produces by slowing the digestion process. In addition to lowering cholesterol production, the fullness from fiber also helps with weight loss. Fiber is found in low-calorie, plant-based foods, so eating more nutrient-dense plants filled with fiber will naturally lower your caloric intake.
Diets emphasizing whole, plant-based foods are naturally high in fiber. Beans, legumes, whole grain bread, oats, fortified cereals, apples, popcorn, and chia seeds are a bunch of excellent sources of fiber that will help to lower your total cholesterol. It is recommended to aim for 25 grams of fiber a day, but many people do not reach this due to the lack of fiber in today’s American diet.
Regular consumption of fiber can help to reduce and maintain optimal cholesterol levels. Fiber can also significantly reduce your risk of several diseases like cancer, heart disease, stroke, and type 2 diabetes.
Fiber is your friend! Get plenty today…