Why fiber is so much important?
Fiber is mostly linked with the efficient bowl movement to cure constipation. But it is much more important for the body as it is scientifically proves that the high fiber diet can help to lower the cholesterol level, risk of stroke, hypertension, cardiovascular disease and many skin problems as they are linked with the constipation. If you want to lose weight then you also have to use a high fiber diet to improve the colon cleaning process. High fiber foods give you the feeling of fullness; hence control the appetite with comparatively less calorie intake. More than that the unfortunate reality is only three percent Americans are consuming the recommended intake of fiber in their diet, which is currently the all-time low percentage.
How fiber helps in lowering cholesterol and their recommended intake?
If we study more about fiber then it would be interesting to know that the fiber never digests. It remains the same after coming in and going out of the body. But still they are very important. Fibers are of two varieties, soluble and insoluble. Mostly plant based foods carry the mixture of soluble and insoluble fibers.
A soluble fiber turns to gel form in stomach after consumption. This gel slows down the digestion process and helps lowering the cholesterol and blood sugar. While insoluble fiber remains the same throughout the way to the colon. In spite of the difference of both fibers they never absorbed in the body.
According to the institute of medicine all adult men before 50 require about 38 grams of fiber each day and women need to take 25 grams. After 50 years of age fiber requirement lowers down due to lower food consumption. It is 30 grams of fiber per day for male and for females it is 21 grams per day.
15 best high-fiber foods to lower Cholesterol
There is a common conception about fiber is, it is present in the whole grains. No doubt, it is true but the fact is in plant based food sources the mixture of soluble and insoluble fiber is present. Soluble fiber is of key importance to lower the cholesterol level in the body. Here we have the list of 15 best high fiber foods to lower cholesterol.
At one time black berry was the leading brand in the cell phone company. Though it has no link with the fiber but any ways from now you take black berries on regular basis for the healthy fiber intake. Black berries may provide you 7.6 grams fiber per cup in raw form. They are tasty, healthy and good for your heart. You can eat them raw, in salads and smoothies. It’s a good natural way to lower down the cholesterol level in the body by adding black berries in your diet.
Raspberries are one of my favorites as they are the best to beat your cravings for something sweet. These are nature’s candy. A single cup of raw raspberries carries 8 grams fiber in it. Frozen raspberries tastes best and I just love them. They make the healthiest desserts to enjoy.