How soluble fiber affects your cholesterol - KATV - Breaking News, Weather and Razorback Sports

If you have high cholesterol, your doctor has likely told you to follow a heart-healthy diet. Aside from cutting back on dietary cholesterol, unhealthy fats and salt, you were probably also told to increase your fiber intake.

But how much fiber? And what type of fiber is best for helping to get your cholesterol under control?

Soluble fiber to the rescue

There are two main types of fiber: insoluble and soluble. Both have health benefits, but only soluble fiber lowers the risk of heart disease. Soluble fiber dissolves into a gel-like substance in the intestines. This helps to block cholesterol (specifically, "bad" LDL) from being absorbed. Soluble fiber can also help to regulate blood sugar for people with diabetes.

Research has shown that people who raise their soluble fiber intake by 5 grams to 10 grams a day have about a 5 percent drop in their LDL cholesterol. And eating as much as 10 g to 25 g a day can lower your LDL even more.

Most foods have a combination of both types of fiber. Because food sources vary greatly, choose soluble fiber foods carefully to get the highest amount possible.

Fiber grams in foods

Not sure how much fiber you're getting from food? The following list can help you plan how to fill your daily quota, and offers soluble fiber amounts along with the total fiber.

Remember, your goal is to aim for at least 5 g to 10 g of soluble, and a total of at least 25 g to 30 g (or more) of total fiber per day.

Getting your daily dose

As always, the trick is to find ways to work these delicious foods into your everyday meal plan. Here are some tips to get you started.

• Have a bowl of oatmeal or oat bran for breakfast or a mid-afternoon snack. Add walnuts for crunch, plus a dash of cinnamon and a teaspoon of maple syrup for flavor.
• Mix psyllium seeds into oatmeal, a smoothie or yogurt.
• Make a split pea or lentil soup on the weekend and serve for lunch or dinner.
• Rinse off canned kidney beans and add a half cup to your salad.
• Toast cooked garbanzo beans and eat as a snack.
• Mix black, Lima or pinto beans into rice for a tasty side dish.
• Add barley to soups instead of pasta.
• Snack on high soluble fiber fruits such as oranges, grapefruits, pears and apples.
• Add banana to your morning cereal.
• Mix prunes into oatmeal for breakfast or simply snack on them with a handful of walnuts.
• Saute Brussels sprouts in a pinch of olive oil and garlic and add a dash of salt, pepper and Parmesan cheese to taste.

Finally, remember that many commercial oat bran products (muffins, chips, waffles) actually contain very little fiber. They may also be high in sodium, total fat, saturated and trans fat. Make sure to read the labels on all packaged foods before you make your selection.