What is cholesterol : Cholesterol is any of a class certain
organic molecules. It is a sterol (or modified steroid), a type of lipid.
Cholesterol is biosynthesized by all animal cells and is an essential structural
component of animal cell membranes. When chemically isolated, it is a yellowish
crystalline solid.Our body needs cholesterol to build healthy cells and to make
vitamin D and hormones like cortisol, estrogen and testosterone, but high levels
of cholesterol can increase risk of heart disease.As cholesterol doesn’t travel
well through our blood, because fat and water don’t mix. So liver produces
substances called lipoproteins to transport cholesterol and triglycerides (a
type of fat in bloodstream), low-density lipoprotein (LDL) and high-density
lipoprotein (HDL).
LDL, also known as “bad” cholesterol, acts as a major transporter of
cholesterol. Inflammation can oxidize LDL particles. These particles then become
unstable and harmful, especially if there are a lot of them in your bloodstream.
High levels of LDL can harden arteries, lead to blockages, and increase the risk
of heart disease. According to the Centers for Disease Control and Prevention
(CDC), LDL levels should be less than 100 mg/dL. HDL is known as “good
cholesterol” because it transports excess cholesterol from your blood back to
your liver to be eliminated. According to the CDC, HDL levels should be above 60
mg/dL
The total amount of cholesterol in our blood is referred to as our total
cholesterol andis determined by your HDL, LDL, and triglycerides. Total
cholesterol should be less than 200 mg/dL
Fiber rich foods lower cholesterol level: There are two types of fiber: soluble
fiber and insoluble fiber.Soluble fiber easily dissolves in water and is broken
down into a gel-like substance in the part of the gut known as the colon.
Insoluble fiber does not dissolve in water and is left intact as food moves
through the gastrointestinal tract helping prevent gastrointestinal blockage and
constipation or reduced bowel movements.
While both types of fiber are important to include in our diet, but in terms of
lowering cholesterol level only soluble fiber has been shown beneficial. Eating
fiber especially soluble fiber lowers cholesterol by lowering the amount of LDL
cholesterol that is absorbed into our bloodstream. Soluble fiber forms a
gel-like substance in our intestines, slowing down digestion. It also traps
cholesterol and prevents our body from reabsorbing it into your bloodstream. The
trapped cholesterol is then excreted from your body in stool. Beside this,
bacteria living in our large intestine ferment, or feed on, soluble fiber. This
process of fermentation not only helps create a healthy gut that promotes the
excretion of cholesterol but also produces short-chain fatty acids (SCFAs).
Absorption of SCFAs decreases cholesterol synthesis in your liver, which also
lowers blood cholesterol,
Regular consumption of soluble fiber is associated with a significant reduction
in total cholesterol and LDL cholesterol levels. Besides lowering cholesterol
level, soluble fiber may also be useful in treating diabetes and insulin
resistance (prediabetes). It can slow the absorption of carbohydrates, helping
to improve blood sugar levels.
Dietary sources of insoluble fiber: Some good sources of soluble fiber include:
• Oatmeal and oat bran
• Apples, citrus fruits, and strawberries
• Avocados
• Pears
• Figs
• Apricots
• Carrots
• Guavas
• Flaxseeds
• Chia seeds
• Sunflower seeds
• Nuts like hazelnuts, almonds, walnuts, peanuts, pistachio,
• Beans, peas, chickpeas and lentils
• Millet
• Barley
• Rice bran
• Buck wheat
• Sweet Potatoes
• Broccoli
• Brussels Sprouts
• Turnips
• Cabbage