Lower Your Cholesterol With High Fiber Foods

 

Source: USDA National Nutrient Database

for Standard Reference, 2012

A diet consisting of high fiber foods will go a

long way toward dropping your Bad

Cholesterol numbers.

 

Here’s an explanation of the kinds of fiber you should be making a daily part of your diet.

Insoluble fiber doesn’t dissolve in water so it helps move material through the colon by increasing the bulk of the stool. This can be very helpful to people who suffer from constipation or irregularity. Diets high in insoluble fiber may also decrease the risk of diabetes. Insoluble fiber is found in whole grains, nuts, wheat bran and vegetables.

 Soluble fiber absorbs water, so it helps to soften stools as well as add bulk. Some types of soluble fiber also help to lower cholesterol levels. Soluble fibers are found in oats, citrus fruits, apples, barley, psyllium, flax seeds and legumes.

 

Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Banana 1 medium 3.1
Orange 1 medium 3.1
Strawberries (halves) 1 cup 3.0
Figs, dried 2 medium 1.6
Raisins 1 ounce (60 raisins) 1.0
Grains, cereal & pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.3
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.3
Oat bran muffin 1 medium 5.2
Oatmeal, instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.5
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat or multigrain 1 slice 1.9

 

Legumes, nuts and seeds Serving size Total fiber (grams)*
Split peas, cooked 1 cup 16.3
Lentils, cooked 1 cup 15.6
Black beans, cooked 1 cup 15.0
Lima beans, cooked 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Sunflower seed kernels 1/4 cup 3.9
Almonds 1 ounce (23 nuts) 3.5
Pistachio nuts 1 ounce (49 nuts) 2.9
Pecans 1 ounce (19 halves) 2.7
Vegetables Serving size Total fiber (grams)*
Artichoke, cooked 1 medium 10.3
Green peas, cooked 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Brussels sprouts, cooked 1 cup 4.1
Sweet corn, cooked 1 cup 4.0
Potato, with skin, baked 1 small 3.0
Tomato paste 1/4 cup 2.7
Carrot, raw 1 medium 1.7

*Fiber content can vary between brands.

 

 Posted by at 10:20 am