The amazing cardiovascular panel I use in my practice from Boston Heart Diagnostics, goes into detail about cholesterol levels and the underlying reasons why they might be elevated. One of the reasons reflected in the testing is about what happens once cholesterol reaches the gut. After the liver processes unused cholesterol from the body, it is released into the intestines. Here, it should bind with fiber from the food we eat and be excreted in the stool. When we don’t eat enough fiber, especially soluble fiber, the cholesterol can actually be recycled back into the blood stream, causing elevated levels. When soluble fiber mixes with liquids, it forms a gel that moves through the digestive tract undigested, absorbing cholesterol and clearing the intestines.

Soluble fiber helps reduce heart disease by decreasing LDL and total cholesterol, among other benefits. Sources of soluble fiber cause the stomach to empty at a slower pace, which keeps blood sugar levels from spiking, thus reducing the risk of diabetes. This also gives us a feeling of fullness in the stomach, causing us to eat less, and possibly lose weight. Soluble fiber decreases constipation and diarrhea, reducing hemorrhoids and possibly colon cancer.

All one has to do to reap these benefits is add more soluble fiber to your diet. Here are some of the foods highest in soluble fiber:

• oats and oat bran
• psyllium husk
• flax seeds
• nuts
• beans, especially black, navy, kidney, and soy
• vegetables, especially avocado, brussels sprouts, sweet potatoes, asparagus, and turnips
• fruits, especially figs, oranges, pears, apricots, nectarines, grapefruit, and mangoes

All sources of fiber help with this process, but the above foods will help to keep things moving in the digestive tract, hopefully lowering your risk of heart disease, type II diabetes, and colon issues.

Please add your comments and questions below and be sure to share this post with your family and friends who will benefit!