Soluble fiber has been shown to help lower blood cholesterol when regularly eaten as part of a diet low in saturated fat, trans fat and cholesterol. Good sources of soluble fiber include:



•Oat bran

•Oatmeal

•Beans

•Peas

•Rice bran

•Barley

•Citrus fruits

•Strawberries

•Apple pulp

Insoluble fiber does not seem to help lower blood cholesterol. Insoluble fiber is an important aid in normal bowel function. Good sources of insoluble fiber include:

•Whole-wheat breads

•Wheat cereals

•Wheat bran

•Cabbage

•Beets

•Carrots

•Brussels sprouts

•Turnips

•Cauliflower

•Apple skin

The American Heart Association recommends eating foods high in both types of fiber.

A lot of the commercial oat bran and wheat bran products like muffins, chips, and waffles contain very little bran; they may also be in high in sodium, total fat, saturated fat and trans fat. You should always read food labels on packaged foods.

Fat

There are four major kinds of fats in foods we eat; they include:

•Saturated

•Polyunsaturated

•Monounsaturated

•Trans fatty acids

Saturated fats and trans fats raise blood cholesterol. A high level of cholesterol in the blood is a major risk factor for coronary heart disease and also increases the risk of stroke.

The American Heart Association recommends to limit foods high in saturated fat, trans fat and/or cholesterol such as whole milk dairy products, fatty meats, tropical oils, partially hydrogenated vegetable oils and egg yolks. Review the following tips for choices of foods low in saturated fat, trans fat and cholesterol:

•Eat a variety of fruits and vegetables

•Eat a variety of grain products and include whole grains

•Eat fish at least twice a week (particularly fatty fish)

•Include fat-free and low-fat milk products, legumes (beans), skinless poultry and lean meats

•Choose fats and oils with 2 grams or less saturated fat per tablespoon, such as liquid and tub margarines, canola, corn, safflower soy bean and olive oils.

Fat Substitutes

Fat substitutes currently on the market are considered safe by the U.S. Food and Drug Administration. However, their long-term benefits and safety are not known. The fat-modified products introduced into the food supply recently only affect a few foods. The American Heart Association feels that within the context of a healthy diet that meets dietary recommendations; fat substitutes used appropriately can provide flexibility with diet planning.

Source: American Heart Association

Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine.

This article is FREE to publish with the resource box. Article written 4-2007.