Soluble fiber. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
Soluble fibers, such as those in psyllium husk (which contains both soluble and insoluble fiber), guar gum, flaxseed, and oat bran, can help lower cholesterol when added to a low saturated fat, low cholesterol diet.
Soluble fiber is a type of fiber found in plant foods. Because it is not absorbed in the intestine, soluble fiber can bind cholesterol in the intestine and remove it from the body.
Soluble Water-soluble fibers absorb water during digestion. They increase stool bulk and may decrease blood cholesterol levels. Soluble fiber can be found in fruits (such as apples, oranges and grapefruit), vegetables, legumes (such as dry beans, lentils and peas), barley, oats and oat bran.
Soluble fibre also helps to reduce levels of LDL cholesterol, the so-called bad cholesterol Research has found that soluble fibre in the diet results in bile being excreted from the body. Bile is produced from cholesterol and bile acids.
Oatmeal, oat bran and high-fiber foods
Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
There are two types of fiber: soluble and insoluble.
While both are important for your health, soluble fiber is the one that helps to lower blood cholesterol levels.
Soluble fibers, such as those in psyllium husk, guar gum, flax seed, and oat bran, can help lower cholesterol when added to a low-fat, low-cholesterol diet. Studies have shown psyllium can lower total, as well as LDL (bad) cholesterol levels, which may help reduce the risk of heart disease.
The psyllium fiber in Metamucil helps lower cholesterol to promote heart health† by trapping some cholesterol in the digestive system to be removed with waste.
There is no evidence that fish oil is good for lowering high cholesterol levels. In fact, some studies show that fish oil can elevate low-density lipoprotein (LDL) or “bad” cholesterol. This finding comes from a review in Pharmacy and Therapeutics . The relationship between diet, cholesterol, and disease is complex.
Other herbal products: The results of several studies suggest fenugreek seeds and leaves, artichoke leaf extract, yarrow, and holy basil all may help lower cholesterol.
Rice bran, wheat germ, oat bran, bran, whole wheat, brown rice, legumes, dried peas, dried beans, lentils, peanuts, almonds, walnuts, pecans, sunflower, pumpkin and sesame seeds. Broccoli, cauliflower, Brussels sprouts, dill, apples, avocados, tomato, vegetable oil, blueberries.
One University of Toronto study found that people eating a plant-based diet rich in special cholesterol-lowering foods lowered their LDL cholesterol by nearly 30 percent in just four weeks. These foods include: Oats, beans, barley, and other foods high in soluble fiber. Soy protein.
As for apple cider vinegar helping with cholesterol – drinking apple cider vinegar before a meal lowers cholesterol. Basically, studies have shown that apple cider vinegar reduces LDL (bad cholesterol) and increases HDL (good cholesterol) due to its natural antioxidants.
Both in vitro and animal experiments have shown that green tea catechins can significantly reduce the levels of plasma triglycerides, total cholesterol (TC), and low-density lipoprotein (LDL) cholesterol [11, 12].
Apple cider vinegar also contains many polyphenols, or plant-based compounds. These antioxidant compounds have been shown to decrease blood pressure in laboratory animals, improve the ability to metabolize sugar, and have beneficial effects on cholesterol.
Laxatives may be habit-forming if they are used too often or for too long. Psyllium can swell in your throat and cause choking if you don't take it with enough liquid. Drink plenty of fluids each day to help improve bowel regularity. Take psyllium with a full glass (at least 8 ounces) of water or other liquid.
Taking fiber supplements every day seems to be safe. Popular fiber supplements include inulin, psyllium (Metamucil, Konsyl, others) and methylcellulose (Citrucel). Fiber is good for the body. It helps the bowel work well and prevents constipation.
Eat 3-10 grams psyllium (either 6-18 capsules or 1-2 tablespoons powder) per day. Work up to 3 grams in the morning and 3 grams at night. Eat one cup of oatmeal or barley with added oat bran per day (3 grams of beta-glucan).
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
The liver processes the excess cholesterol for elimination via bile. Transport of cholesterol to the liver for biliary elimination is essential for maintaining cholesterol balance and is sometimes referred to as reverse cholesterol transport.