Dietary Fibre And Cholesterol

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Dietary fibre and cholesterol. Strong epidemiologic and experimental data suggest that increasing dietary fiber may help to lower low density lipoprotein cholesterol ldl c and decrease the risk of coronary heart disease. Overall several investigators reported that adding about 6 grams of water soluble viscous fiber such as oat bran or psyllium to children s diets could lower serum ldl cholesterol by 6 more than a low saturated fat low cholesterol diet alone. Soluble fiber can reduce the absorption of cholesterol into your bloodstream.

Dietary fiber found mainly in fruits vegetables whole grains and legumes is probably best known for its ability to prevent or relieve constipation. Recent studies have highlighted the role of dietary fiber particularly water soluble varieties in decreasing the risk of cardiovascular disease. Increasing dietary fiber has been recommended as a safe and practical approach for cholesterol reduction.

In this paper we have reviewed recent studies on the hypocholesterolemic effects of dietary soluble fibers as well as fiber rich foods. A consumption of water soluble viscous forming fibers can reduce total and low density lipoprotein cholesterol levels by about 5 10. 120 122 similarly in a longitudinal study of 2 5 year old preschool children williams et.

This meta analysis of 67 controlled trials was performed to quantify the cholesterol lowering effect of major dietary fibers. The effects of dietary soluble fibers on blood cholesterol are uncertain. Five to 10 grams or more of soluble fiber a day decreases your ldl cholesterol.

Increasing dietary fiber engaging in regular physical activity and quitting unhealthy habits like smoking are proven ways to decrease cholesterol levels. Findings include the following. Dietary fibers can be classified in 2 major groups depending on their solubility in water.

One serving of a breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber. If you add fruit such as a banana or berries you ll get even more fiber. But foods containing fiber can provide other health benefits as well such as helping to maintain a healthy weight and lowering your risk of diabetes heart disease and some types of cancer.