Fiber rich foods: Better than cholesterol lowering drugs

Fiber rich foods, along with phytosterols, can be very effective, when it comes to lowering cholesterol. Fiber is indigestible part of the plant which has many benefits for the human body.

There are two types of fiber, soluble and insoluble. However, soluble fiber is responsible for lowering blood cholesterol levels while insoluble fiber promotes healthy bowel movements thereby helping expel excess cholesterol, among other digestive materials, through stool.

When it comes to fiber and heart disease, it can also decrease the risk of coronary heart disease and heart attack. List of fiber benefits don't stop there since it helps your body in so many ways.


Besides fiber and cholesterol connection, it can also:

  • Reduce appetite and speed up weight loss
  • Regulate blood sugar levels and decrease the risk of diabetes
  • Promote healthy intestines and digestive system
  • Decrease the risk of ulcers, diverticulitis, constipation, hemorrhoids and several cancers
  • Improve immune system by feeding and increasing the number of good bacterias in the intestines
  • While all these beneficial effects are great by themselves for your body, they also indirectly reflect positively on the condition of your cardiovascular system. For example, stabilizing blood sugar levels prevents your body from receiving unnecessary damage caused by unbalanced hormones and glucose levels.

    Also, if your immune system is strong then it is less likely that you will suffer from any kind of viral disease which can damage the heart. On the other hand, healthy digestive system will efficiently assimilate all the vitamins, minerals and nutrients from fiber rich foods, that your body and heart, require.


    All plants contain soluble fiber but some have it more than others. It is mostly found in the insides of fruits, vegetables, grains and legumes which are all very rich sources of soluble fiber.

  • Peas and Beans
  • Apples and Pears
  • Bananas and Oranges
  • Berries, Pruns and Plums
  • Broccoli, Artichokes, Carrots and Sweet Potatoes
  • Psyllium seed husk, Oats and Barley

    Same as with soluble fiber, fiber rich foods, also contain insoluble fiber but some have it more than others. It is mostly found in the outer layer, in the skin of fruits and vegetables as well as in grains, nuts and seeds.

  • Whole-wheat, whole-grain foods
  • Nuts and Seeds
  • Most vegetables (Cauliflower, Celery, Cabbage, Beets, Tomatoes, Potato skins)
  • Avocados, Plums, Apples, Peaches (the skin of the fruits)

    Eat your greens as well as fruits, nuts, seeds and grains since they contain both types of dietary fibers, just in different proportions. Fiber rich diet will have many benefits on your overall and cardiovascular health, besides your cholesterol values.

    There are plenty of fiber rich foods to pick from, so there is no excuses to include, at least some of them, into your daily schedule.

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