People are advised to increase their fiber so that their LDL cholesterol could be removed. LDL cholesterol is known as the bad cholesterol. It is the one responsible for causing stroke and cardiovascular diseases. Daily intake of fiber can help people reduce their LDL cholesterol levels.
An Overview about Fiber
Fiber is generally found in fruits, vegetables, nuts, and seeds. It is also abundant in legumes. Fiber is the portion of the plants that the body could not break down. Fiber can either be soluble or insoluble, and most foods contain a combination of both types. Both soluble and insoluble fibers are healthy. Nevertheless, it is the soluble type that reduces cholesterol.
Soluble fiber: What does it mean?
Soluble fiber is that type of fiber that easily dissolves in water. It forms bonds with other foods in the intestine to form a jell-like paste. This capability of bonding with other foods is very important since it results to the reduction of bad cholesterol in the bloodstream. Soluble fiber not only lowers bad cholesterol levels. It can also raise the good cholesterol levels which are good for the heart. It is tre that insoluble fiber does not have any direct effect on cholesterol. Nevertheless, it is still beneficial because it serves as a laxative. Since it promotes regular bowel movement, toxic waste and other radicals are regularly eliminated from the body.
How Does Cholesterol-Fiber Connected?
The liver has the capability to produce a substance known as bile. It is necessary to break down the fat that is ingested in food. The liver takes cholesterol from the blood and converts it to bile. The substance is sent to the gallbladder and is stored there until it is needed. If food contains a lot of soluble fiber, the fiber bonds with the bile and takes it out from the body through bowel movement. Once bile has been eliminated, the liver will get more cholesterol from the blood which results in cholesterol reduction. The fermentation of fiber in the colon produces certain compounds that prevent cholesterol formation in the bloodstream.
What is homocysteine and why it is consider a risk for heart attack?
Homocysteine is a substance that is used by the body to produce certain compounds. These compounds are vital because they help the body organs function properly. Homocystein is produced by using adequate amounts of vitamin B6, B12, and folic acid. If the body could not find these vitamins, it will not be able to produce Homocystein. This results to a lack of compounds that are vital for the organs.
One the other hand, if too much Homocystein builds up in the body, it becomes toxic. This increases the risk of heart diseases. High levels of this substance can cause fatal occurrences such as heart attack or even stroke. These things could happen even among those who have normal cholesterol levels. Homocysteine can be very fatal through various ways. First, it could damage the inner lining of the arteries. Second, it could promote blood clot which usually results to stroke. It can also oxidize LDL cholesterol. People can prevent this substance from accumulating in their blood by consuming foods rich in folate. They might also want to increase their intake of vitamins B6 and B12.
Legumes and Other Fiber Foods: How could they help and How Much to take to Lower LDL?
As mentioned earlier, fiber is present in various types of foods. People are advised to eat a lot of fruits and vegetables for lunch, breakfast, and dinner. This is good news for those who really love various types of salads. The daily recommended intake for fiber is about twenty-five to thirty grams.
One of the best sources of fiber is the legume. The University of Michigan conducted several studies regarding the effects of legumes. They eventually found out that consuming legumes four times a week can lower the risk of heart diseases by 22 percent. This makes legumes more effective than oats, fruits, and other types of vegetables. However, it is really not necessary to consume legumes everyday. Nutrition experts from Michigan State University state that two to four cups of cooked dry beans in a week can be enough against heart diseases. There are different types of legumes that people can add to their daily diet. Varieties of legumes include dry beans, garbanzo beans, lima beans, and lentils. Those who consume beans at a regular rate are less prone to cardiovascular diseases and other complications.