How effective is fiber in reducing cholesterol?
Both soluble and insoluble fiber can help lower cholesterol. Soluble fiber is found in oat products, oatmeal, breads, and cereals, plus in some foods like kidney beans. It’s the sticky, soft part of food. If you mix warm water with oatmeal, the stickiness is soluble fiber. Insoluble fiber doesn’t break down at all. Fiber helps carry cholesterol out of the body, so it’s an excellent way to lower blood cholesterol. 25 to 35 grams of fiber a day is recommended. Use whole grains in place of refined grains – some examples are whole-grain cereal, pasta, and bread. Each serving of fruit and vegetables has fiber. If you get five fruits and vegetables a day, you’re probably in that range. You don’t need fiber supplements unless your physician has recommended them.
