February is American Heart Month and we know that heart disease is the leading cause of death in the United States. One risk factor for heart disease is high cholesterol, particularly LDL cholesterol. A nutrient that has shown to be beneficial in lowering LDL cholesterol is soluble fiber.
Soluble fiber may help lower LDL cholesterol by playing a role in the production of short-chain fatty acids (SCFAs). SCFAs have been linked to low blood cholesterol levels. This works because soluble fibers are prebiotic, which means they serve as food for the beneficial bacteria in the human gut. This type of fiber is fermented by bacteria in the colon, which in turn produces gases and SCFAs.
In order to reap the benefits offered by soluble fiber, you need to consume 3 grams per day. Combine this with other dietary fibers and a diet low in saturated fat and cholesterol, and you’ve made your diet cardio-protective.
The best dietary sources of soluble fiber include the following:
- Beans: One cup of black beans has 4.8 g of soluble fiber, while Navy beans have 4.4 g and light-red kidney beans have 4 g. All beans are good choices.
- Oats: A bowl of oatmeal made from 3/4 cup of dry oats contains 3 g of soluble fiber.
- Vegetables: Brussels sprouts contain 2 g per 1/2 cup. Sweet potatoes have 1.8 g. Asparagus has 1.7 g.
- Fruit: Oranges contain 1.8 g of soluble fiber. Apples provide 5.5 g and pears provide 6 g.
- Nuts/Seeds: Flaxseeds have 1.1 g per tablespoon, while chia seeds have 2 g per tablespoon. One tablespoon of peanut butter offers 0.3 g of soluble fiber
Types of Soluble Fiber
Beta-glucan - Grains (oats, rye, barley)
Pectin (sugar acids) - Fruits, vegetables, legumes, sugar beets
Natural gums - Seeds (guar, locust), trees (gum acacia), seaweed (carrageenan), microbes (xanthum gum)
Inulin - Chicory, onions, wheat, Jerusalem artichokes
By: Denise Hernandez, MS, RD, LD