Recently, fiber has gained attention because of its role in helping to control cholesterol. Soluble fiber binds cholesterol and removes it from the body before it is absorbed into the blood stream. Research has shown eating just 5 to10 grams/ day may decrease LDL cholesterol by 5%. Tips to increase soluble fiber:
- Eat three or more servings of foods rich in soluble fiber daily.
- Increase consumption of whole-grain foods – whole wheat pasta, brown rice, whole-grain breads.
- Eat high-fiber cereal for breakfast. Choose a whole-grain cereal with at least 3 grams of soluble fiber. Kashi Go- Lean Crunch and Kashi Go-Lean Crisp are great choices for soluble fiber.
- Sprinkle ground flax seed or chia seed on oatmeal, yogurt or salads.
- Try new flaxseed flavored blends from Linwoods in cereal, yogurt, salads, smoothies.
- Blend Hy-Vee yogurt fortified with plant sterols, flax or chia seed, Minute Maid Heart Wise orange juice, banana and frozen strawberries for a delicious heart-healthy smoothie.
Foods rich in soluble Fiber:
Aim to eat 3 or more servings each day.
- Oatmeal
- Oat bran
- Barley
- Beans (kidney, black, navy)
- Flax seed
- Chia seed
- Apples
- Pears
- Bananas
- Oranges
- Strawberries
- Blackberries
- Prunes
- Carrots
- Brussels sprouts
- Cabbage
- Broccoli
- Green beans
- Edamame
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