High cholesterol? Why choose foods that contain fiber. Today everyone knows that it is very important to keep cholesterol levels in the blood to lower cardiovascular risks. The foods that contain fiber are to be preferred in case of hypercholesterolemia. The fibers, in fact, play a metabolic function for their ability to reduce levels of triglycerides and cholesterol in the blood. So we try to understand how they act and in what foods we can find them.
By dietary fiber is meant that set of compounds of plant origin which, although being edible to humans, are not to be considered nutritious as they are indigestible.
To be specified that the dietary fibers are found in plant foods and are divided into Soluble in water: (pectins, gums, and mucilage) able to form a gel together with water, which increases the viscosity of the stool. Insoluble, able to absorb water (cellulose and lignin contained in cereals and legumes).The foods that contain fibers lead to a reduction of absorption of cholesterol, and therefore our interest in this seat, are soluble fibers that pass through the digestive tract, they can reach the colon where:
They form a gelatinous amalgam in which both the lipids. And some complex carbohydrates are harnessed, thus reducing their absorption. This explains the reason why diets with high concentrations of soluble fibers tend to reduce triglycerides. And cholesterol levels in the blood.
By fermentation by the intestinal bacterial flora, they produce propionic acid which is responsible for the inhibition of enzymes responsible for the synthesis of cholesterol by the liver. It can, therefore, be said that soluble fibers help to control blood sugar and cholesterolemia.
Since cholesterol is one of the factors predisposing to cardiovascular risk, the importance of daily intake of foods containing fibers is evident. To guarantee the correct daily intake of fiber, it is necessary to consume fruit, vegetables, whole grains, and legumes, varying the type so that a very varied diet can provide just the right amount of fiber.
The foods that contain fiber are in particular those of plant origin:
– pure bran
– legumes (beans, chickpeas, lentils, and peas),
– cereals – especially if wholemeal – and their derivatives (such as pasta, bread, rusks and breakfast cereals, barley),
– vegetables and vegetables (eg artichokes, cabbage, chicory, carrots, aubergines, beets, mushrooms, spaghetti and fennel),
– fresh fruit (pears, apples, figs, bananas, kiwis, raspberries, prickly pears, and currants),
– dried fruit in a shell (such as walnuts, hazelnuts, and almonds)
– dried fruit (dried apricots, dried figs, dried apples, raisins, prunes, and chestnuts).
– also, the fruit oligosaccharides present in many plant foods (such as chicory and artichoke) are soluble fibers
Here is an example of a diet rich in fiber:
Breakfast: you can choose between whole biscuits or wholemeal biscuits, a glass of milk with the addition of bran, or opt for fruit and eat some almonds.
Lunch: you can take pasta or brown rice, accompanied by artichokes or fennel in a pan.
Dinner: opt for a salad of millet or quinoa salad adding olives, dried tomatoes, corn and vegetables that we prefer. Legumes can also be a valid alternative.
Snacks: for snacks, it is excellent dry fruit such as almonds and prunes.
We can state that the fibers become an important component of the diet. And we suggest a constant and daily consumption that could also be supported by the use of specific supplements for hypercholesterolemia containing:
The fermented red rice, vegetable statin able to inhibit the synthesis of cholesterol. And live lactic ferments with probiotic action, in particular, Bifidobacterium Longum BB536 has been shown to reduce intestinal reabsorption of cholesterol thus lowering its value in the blood.
Moreover, for a complete action, the integration of Vitamin PP. Or B 3 is necessary to decrease the plasma levels of LDL cholesterol (which is harmful). And raise those of HDL cholesterol (which has a beneficial action). It is also important to integrate coenzyme Q10 with excellent physiological antioxidant with a possible role in controlling cholesterol levels.