Many individuals can significantly lower their cholesterol by eating lots of high fiber foods. As a result, after talking with their doctor, they can then reduce their cholesterol medications or stop taking them altogether.
A study published in the New England Journal of Medicine found that blood sugar levels were reduced by 8.9 percent on a high fiber diet. It also lowered cholesterol and triglycerides.
Fiber comes from the cell walls of plants. Additionally, fiber and water work together to keep the bowels regular.
Below are lists of low-carb foods that are also high in fiber, along with the approximate number of grams of fiber they contain.
The fiber content shown is for a quantity of 1/2 cup.
Low-Carb Fruits:
Blackberries, 4.9 grams
Avocado, 3.8 grams
Medium-sized Apple, 3.6 grams
Raspberries, 2.6 grams
Blueberries, 2.1 grams
Cherries, 1.5 grams
Strawberries, 1.4 grams
Low-Carb Vegetables:
Brussels Sprouts, 3.1 grams
Broccoli, 2.7 grams
Greens, cooked, 2-4 grams (beet greens, collards, kale, spinach, and turnip greens)
Mushrooms, canned, 2.0 grams
Green Beans, 1.4 – 2 grams (broad beans, pole beans, and snap beans)
Asparagus, 1.8 grams
Okra, 1.6 grams
Zucchini, 1.3 grams
Yellow Summer Squash, 1.3 grams
Cauliflower, 1.4 grams
Onions, 1.3 grams
Celery, 1.1 grams
Peppers, 1.1 grams
Including more of the above foods in your diet will help in lowering cholesterol levels.
You should make changes to your diet to include more high fiber foods, and do it gradually. Just add a few grams at a time so that your digestive system can adjust.
It’s best to adjust the amount of fiber in your diet over several weeks. This prevents problems with stomach-aches, bloating, gas, and diarrhea.
The message is, up the amount of fiber in your diet!
