Naturally Lower Cholesterol Absorption with Dietary Soluble Fiber and Phytosterols
Soluble fiber and phytosterols help block your body’s absorption of cholesterol during food digestion. This blockade helps lower LDL (bad), without affecting absorption of HDL (good) or triglycerides.
Saturated fat, trans fat, and cholesterol increase your blood cholesterol which cause plaque buildup that can clog your blood vessels. The main dietary sources of cholesterol are foods from animals, such as:
- egg yolks
- dairy products
- meat & poultry
- liver, other organ meats
There are two main types of fiber, insoluble and soluble. Both have health benefits, but only soluble fiber reduces the risk of heart disease through cholesterol blocking.
The difference between the two types of fiber is the form they are in when they go through your digestive tract. Soluble fiber dissolves into a gel-like substance in your intestines. This substance helps block cholesterol and fats from being absorbed through the wall of the intestines into your blood stream.
Stand out sources of soluble fiber are:
- pears
- lima beans
- navy beans
- pinto beans
- black beans
- kidney beans
- psyllium seeds
- northern beans
- brussels sprouts
- citrus ~ orange, grapefruit
Other sources include:
- pear
- plum
- peach
- lentils
- apples
- prunes
- carrots
- oatbran
- banana
- broccoli
- legumes
- oatmeal
- nectarine
- dried peas
- blueberries
- blackberries
- strawberries
- nuts & seeds
Phytosterols (plant stanols and sterols) also help block the absorption of cholesterol in your digestive tract, similiarly to soluble fiber. Phytosterols are compounds found in many:
- nuts
- fruits
- seeds
- cereals
- legumes
- vegetables
- vegetable oils
- other plant sources
Studies have shown you can reduce your LDL by 5-15% with a daily intake of about 2 grams of phytosterols, often within weeks.
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- What is Bad Cholesterol and Why You Should Care About Lowering It
- How Bad Low Density Lipoprotein Cholesterol Leads to Plaque Buildup and Heart Disease or Attack