The benefits of a high-fiber diet on your digestive system are well documented, but did you know that a diet full of fiber and bran-rich food can also help lower your cholesterol?
Dr. James Anderson, Chief of Medical Service at the Veterans Administration Medical Center, is one of the authorities on the health benefits of fiber. His research had repeatedly shown that fiber is useful in treating not only cholesterol, but diabetes, blood pressure, and obesity. Dr. Anderson's research has found that water-soluable fiber is most effective in lowering cholesterol, but insoluble fiber is also necessary for normal bowel function.
The American Heart Association suggests 20 to 35 grams of fiber per day. According to the American Diabetic Association, most American adults only get about 12 to 15 grams a day.
If the idea of adding more fiber to your diet makes you think, "Bland, bland, bland," consider the following foods and recipe tips to get your daily dose.
- Oatmeal. Instead of filling up your breakfast bowl with a sugary dry cereal, try some oatmeal with some strawberries (another fiber-rich food).
- Citrus fruit. It might be a little difficult to eat a whole lemon, so stick to oranges to get a sweet and tangy treat that's packed with fiber.
- Barley. This is one versatile grain. Barley can be round off a savory chicken dish, or it can be mixed with some honey and raisins for a sweet dessert.
- Plain high-fiber or bran cereal. Fiber and bran cereals can be a staple of a cholesterol lowering diet, but you can get creative with it, too. Use a food processor to blend the cereal to crumbs. Use it as a base for pie crusts by mixing in some sugar and melted margarine. Or mix it with some Italian seasoning and use it like bread crumbs. Give your chicken an egg wash, dip it in the fiber crumbs, and bake it for a faux-fried dish.
By changing a few food habits, you can be well on your way to lower cholesterol.
