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And it does more than just lower cholesterol. Soluble fiber has also been shown to promote digestive health and support weight loss. So, there are lots of good reasons to eat more of it ...
Research shows that eating a high-fiber diet may lower LDL and total cholesterol. How does it work? “Fiber binds to cholesterol and helps flush it out of the body as waste,” says Salma Alsibai ...
Chickpeas. Considered a legume, chickpeas are full of fiber which can help lower total cholesterol levels.. Lentils. Another high-fiber food that can help lower cholesterol, according to the ...
They are high in heart-healthy fiber and omega-3 fatty acids, as well as lignans, which were associated with a lower risk of cardiovascular disease in a meta-analysis of 12 studies.
And, as we now know, high-fiber diets can help lower cholesterol and relieve chronic inflammation, both of which are common factors in heart disease risk. 10. Fiber is linked to a longer life.
[1] [2] The diet emphasizes using a portfolio of foods or food components that have been found to associate with cholesterol lowering to enhance this effect. Soluble fiber, soy protein, plant sterols, and nuts are the four essential components of Portfolio diet. [3] The diet is low in saturated fat, high in fibre.
Oats have a unique fiber called beta-glucan, which has been shown to lower cholesterol levels. The fiber in oats forms a gel that clings to cholesterol in the body and is removed with the stool.
Regular intake of soluble fibers such as beta-glucans from oats or barley has been established to lower blood levels of LDL cholesterol. [2] [4] [12] Soluble fiber supplements also significantly lower LDL cholesterol. [13] [14] [15] Insoluble fiber – which does not dissolve in water – is inert to digestive enzymes in the upper ...
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