Choleserol and Fiber

A Nutritionist's 10 Favorite Foods to Fight Cholesterol Naturally

 Congratulations to me!  It only took one doctoral thesis and nearly 30 years in the pharmaceutical industry before I realized that a balanced diet that is high in fiber and low in sugar and processed carbohydrates can be very effective for lowering cholesterol.  Kudos to Michael Brown and Joseph Goldstein who won a Nobel Prize for proving a correlation between cholesterol levels and atherosclerosis, a primary culprit of cardiovascular disease.  This finding ushered in a whole new era of Statin drugs used to lower cholesterol.  However, based on the research described in my thesis, these drugs were initially meant for those who are genetically predisposed to very high cholesterol levels (>300 mg/dL).  For active people who do not suffer from high blood pressure there is a more holistic approach to achieve levels that are considered healthy (<180 mg/dL)*. Following a balanced diet that is high in fiber and low in processed foods and sugar will go a long way towards achieving this goal (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454936/).  Why is fiber so important?  Simply put, it binds to cholesterol to facilitate its excretion from the body (http://health.howstuffworks.com/diseases-conditions/cardiovascular/cholesterol/foods-that-lower-cholesterol2.htm).  The daily recommended intake (DRI) for fiber is 20-30 g per day so here are my ten suggestions for getting more fiber in your diet.  

1.                   Legumes – Peas, lentils and black beans are not only rich in fiber but also rich in protein.  One cup of peas packs a whopping 17 g of fiber and 18 g of protein, while a comparable amount of cooked lentils provides 15g of fiber and 17g of protein.  Black beans deliver 12 g of fiber and 10g of protein.  These little beauties, dense in both nutrients and energy, can serve as a main meal in soups and are a wonderful way to supplement salads with protein and added fiber.

2.                   Artichokes - I recently made a hummus substituting artichoke hearts for tahini.  Artichokes contain more fiber than any other vegetable, boasting 10 g per 1 medium globe.  Like many other fiber-containing green vegetables, artichokes are the perfect food for the healthy bacteria that live in your gut (these foods are also known as “prebiotics”).  When you take care of the bacteria in your gut they will take care of you. You will also make your taste buds happy when serving stuffed artichokes basted with olive oil and garlic.

 3.                   Broccoli - Without a doubt my all-time favorite green vegetable is broccoli.  Granted, it is not the highest fiber-containing vegetable, with just 5g per cup, but certainly versatile and tasty.  Whether roasted with garlic, stir fried with beef or chicken or served on a crudité platter there never seems to be enough of this colorful, cruciferous veggie.

 4.                   Brussel Sprouts - Who knew Brussel sprouts, with 6g of fiber per cup, could taste so good? A friend of mine served them to me roasted with walnuts and grapes proving that these fibrous wonders can easily liven up a meal.

5.                   Avocados - Avocados are an all-time superfood. One avocado provides 9 g of fiber and complements so many foods.  I love them in salads, salsas and on sandwiches.  Have you ever tried chocolate avocado pudding? Forget those multi-ingredient guacamole recipes.  Simply mashed with some fresh lime juice and sea salt and you will have the perfect dip to pair with your favorite whole grain tortilla chips.

6.                   Pears – Fruit is the perfect sweet treat. The fiber found in fruit delays the absorption of sugar which reduces the subsequent spike in insulin levels.  One raw pear delivers 9g of fiber.  Try them grilled or browned in a skillet for breakfast, lunch or dinner. Yum!

7.                   Oatmeal-Start your morning with 5 g of fiber in a half cup of cooked oatmeal (from rolled oats). While some of you may want to up the flavor by adding some fresh fruit, cinnamon and non-dairy milk, you might like to try a savory version made with olive oil, sea salt and walnuts.

 8.                   Chia Seeds-I have no idea who figured out that chia seeds could be so good. Not only will you find 5 g of fiber per tablespoon, but also 2.5 g of Omega-3 fatty acids for an added benefit to your heart.  Add them to smoothies, your morning cereal or make a pudding prepared with almond milk and you’ll really make your arteries happy.

9.                   Brown rice-This post would not be complete without including brown rice as a whole grain option.  One cup of cooked brown rice contains 4 g of fiber which is slightly more than that found in wild rice. Serve it as a side dish or add it to a tabbouleh to give this Mediterranean dish a chewy bite.

 10.               Kale-Kale is NOT so yesterday.  One cup of raw, chopped kale delivers 1.3 g of fiber, which is roughly twice the amount found in spinach. Make your own kale chips by rubbing with olive oil and seasoning lightly with salt, curry or cumin then bake at 425°F until lightly browned (about 10 min).  You may also add a handful of kale to smoothies. Green drinks are a great way to detoxify the body first thing in the morning.

*If you are taking a prescription medicine for high cholesterol be sure to see your doctor before making any changes to your treatment schedule.