Using Dietary Fibre To Lower Cholesterol


Dietary fibre is an essential component of a healthy diet, and it plays a crucial role in reducing cholesterol levels in the body. I wanted take a closer look at the science behind the link between dietary fibre and cholesterol, and explore some of the best sources of fibre for a healthy diet. You are always hearing that fibre can benefit people with high cholesterol. Here's why. 

What is Dietary Fibre?

Dietary fibre is a type of carbohydrate that the body cannot digest or absorb. Instead, it passes through the digestive system largely intact, providing bulk and helping to regulate bowel movements. There are two types of dietary fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract, while insoluble fibre passes through the body largely unchanged.

How Does Dietary Fibre Affect Cholesterol?

Cholesterol is a type of fat that is naturally produced by the liver and is essential for the normal functioning of the body. It is a vital substance that absolutely is essential for life. Your steroidal hormones such as testosterone and oestrogen are made from cholesterol, as is vitamin D. We need it. The prevailing theory is that in excess it has the capacity to increase the likelihood of plaque formation within our blood vessels.  This can of course increase the risk of heart disease and stroke. So there are many people who want to bring their cholesterol down, and as naturally as possible. 

Research has shown that dietary fibre can help to reduce cholesterol levels in the body by binding to cholesterol in the digestive tract and preventing its absorption into the bloodstream. Soluble fibre, in particular, has been found to be effective at reducing LDL or "bad" cholesterol levels, which can contribute to atherosclerosis.

Foods High in Dietary Fibre If you want to increase your intake of dietary fibre, there are plenty of delicious and nutritious foods to choose from. Some of the best sources of dietary fibre include:

  1. Fruits and Vegetables: Fruits and vegetables are high in both soluble and insoluble fibre, making them an excellent choice for a healthy diet. Apples, bananas, berries, citrus fruits, broccoli, Brussels sprouts, carrots, and sweet potatoes are all great sources of fibre.

  2. Whole Grains: Whole grains are an excellent source of insoluble fibre, which can help to keep the digestive system healthy. Some examples of whole grains include whole wheat, brown rice, quinoa, and oats.

  3. Legumes: Legumes such as beans, lentils, and chickpeas are high in both soluble and insoluble fibre, as well as protein and other important nutrients.

  4. Nuts and Seeds: Nuts and seeds are not only a great source of fibre, but they also contain healthy fats, protein, and other essential nutrients. Almonds, chia seeds, flaxseeds, and pumpkin seeds are all excellent choices.

Dietary fibre is an important component of a healthy diet, and it plays a crucial role in reducing cholesterol levels in the body. By increasing your intake of fibre-rich foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, you can help to lower your cholesterol levels and potentially reduce your risk of heart disease and stroke.

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