Is your cholesterol got you down? Try to lowering it with food. Here are five foods high in soluble fiber. The kind that absorbs cholesterol in the small intestine before it gets into your bloodstream. It’s found inside plant cells wall, dissolves and thickens in water to forms a sticky gel like substance. It gives oatmeal its gummy texture and cooked beans their mushy centers.
Consuming 35 grams of soluble fiber daily can decrease your LDL cholesterol.
Oats: starting your day with oatmeal or a carb based cereal can provide up to 5 grams of fiber. What about raw overnight oats and chia seeds https://adventureinwellbeing.com/2021/07/benefits-of-overnight-oats-vs-cooked-oats/ with bananas, berries or papaya?
Beans: very versatile foods that are packed with soluble fiber and are slow to digest. You feel full longer. What about sprouted beans? https://adventureinwellbeing.com/2018/09/8-amazing-benefits-of-sprouts-or-microgreens/. Navy, black, and red kidneys beans are fiber rich.
Vegetables: eggplants and okra are two low calorie veggies you can add to increase your fiber consumption. Sweet potatoes, butternut squash, artichokes, broccoli and swiss chard are also excellent fiber rich, delicious foods.
Berries: eat a rainbow of color foods like blueberries, strawberries, blackberries, raspberries all provide soluble fiber. One cup of berries equal 8 grams of fiber per day.
Seeds: like chia and flax that become mucilagenous when added to liquids.
Tree nuts: like almonds, walnuts, pecans, pistachios, pine nuts ….. Soak them over night for better digestion, eat only a hand full and chew them well.
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