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How Many Grams of Soluble Fiber Do I Need to Lower LDL?

Cholesterol can be your worst nightmare, but it can also be your saving grace. It harms your health, but it can keep you healthy, too. According to the American Heart Association, cholesterol comes in two forms: LDL and HDL. LDL stands for low-density lipoprotein and can be thought of as your bad cholesterol because it helps build plaque in your body. According to the Mayo Clinic, soluble fiber helps by blocking the absorption of cholesterol in your intestines, and they recommend consuming 10 grams of soluble fiber each day to help lower your LDL.

  1. Oatmeal

    • Oatmeal is a good source of soluble fiber, and according to the American Heart Association, oats are the best choice for soluble fiber when compared with any other grain. Starting your morning with a bowl of oatmeal will put you well on your way to receiving the 10 grams of soluble fiber you need each day.

    Beans

    • According to the American Heart Association, beans are also a good source of soluble fiber. The Mayo Clinic recommends kidney beans specifically as a good source of soluble fiber. You can use them in a pot of chili to get a good healthy dose, plus you will get a good serving of iron. Hamburger meat, beans, diced tomatoes, tomato paste and even some chili-seasoning packets are all significant sources of iron and are also the main ingredients in many chili recipes.

    Apples

    • According to the Mayo Clinic, apples are another good source of soluble fiber. The American Heart Association recommends apple pulp specifically. Apples can be used in a variety of ways, including drinking apple juice with your breakfast, but the best way to eat them is whole. According to an interview on the Prevention website, apples can also help your teeth become cleaner and brighter. This is because of the rough edges and acid they contain.

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