Lowering Your Cholesterol

Eating fiber has been shown to reduce the risk of heart disease. Fiber refers to complex carbohydrates that cannot be digested. The average American adult consumes between 12-17 grams of fiber daily. The American Dietetic Association recommends eating 20-35 grams of fiber (both soluble and insoluble) daily. It’s easy to consume more fiber if you are not eating enough.

 

 

For example: three-quarters of a cup of dried oat meal has 6 grams of fiber. A medium-sized apple has 3 grams. A half cup of kidney beans has 6 grams. And:

 

● Eat whole fruits instead of drinking fruit juices.

 

●  Replace white rice, bread, and pasta with brown rice and whole-grain products.

 

●  Snack on raw vegetables instead of chips, crackers, or chocolate bars.

 

●  Substitute legumes for meat two to three times per week in chili and soups.

 

·         Eat five servings daily from the fruit and vegetable group

·         Choose whole-grain cereals for breakfast

 

·         Include 3 servings of whole grain products daily

 

·         Eat more fresh fruit and vegetables for snacks

 

·         Eat fresh or dried fruit on breakfast cereal

 

·         Pack fruit and vegetables for lunch

 

·         Eat sandwiches topped with fresh tomatoes, cucumbers, lettuce, sprouts, green peppers, and onions or make salads with these ingredients

 

·         Make homemade soups with legumes, beans, and vegetables

·         Buy whole grain cereals, breads, and crackers with at least 3 grams of fiber per serving

 

·         Try popcorn for snacks

 

·         Drink plenty of fluids to help the fiber do its work

·         Don’t remove skins from fruits and vegetables.