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The fiber can reduce cholesterol as effectively as medication!

The fiber can reduce cholesterol as effectively as medication! High fiber foods help keep cholesterol under control. Scientists are trying to find out exactly how the fiber does. It is important for you to know which foods and how much they cover the daily need for fiber.

There are two types of fiber - soluble and insoluble. Cholesterol lowering is mainly soluble fiber. It is found in a variety of foods such as:
Pears, apples,
Beans, beans and other legumes,
Oats, barley and other cereals.
The second important type of fiber, insoluble fiber, is an indestructible part of the diet. Helps digestion, cleanses intestines and removes constipation problems.


Confirmed by research

Research shows that foods that contain enough soluble fiber have a beneficial effect on blood lipid levels. Soluble fiber has a similar benefit to cholesterol lowering drugs (statins) that block the action of saturated or other harmful fats. Soluble fiber further:

It helps reduce insulin resistance, ie tissue insensitivity to pancreatic hormone insulin. This protects us against diabetes. Insulin resistance also appears to affect cholesterol in the wrong direction.
It has a beneficial effect on the absorption and metabolism of lipids (fats) and glucose (sugar). The result may be a decrease in both cholesterol and triglycerides (another type of fat in the blood).

Research shows that a small change in daily meals also benefits. The inclusion of foods containing fiber results in a few weeks.

According to a study of more than 300 adults, those who ate only 3-4 grams of cereal-containing cereals for 4 weeks reduced LDL or "bad" cholesterol by 4 to 6%.
According to another study in 160 women who ate two dried apples (crossed) each day, cholesterol decreased by 16% in three months.


How to get the fiber into the diet?

Your goal should be to receive 25 to 30 grams of fiber per day. Do not you know how to get enough fiber from your diet every day? Here are some tips:
Oat bran: 1 cup contains 14.5 grams of fiber.
Rice bran: 1 cup contains 24.8 grams of fiber.
Celery: 1 cup of grated celery contains on average 1.6 grams of fiber.
Carrot: 1 cup of grated carrot contains 3.6 grams of fiber.
Beans: half a cup contains 6 to 10 grams of fiber.
Peas: Half a cup contains 5 to 8 grams of fiber.
Pears: 1 Medium Pear contains about 5.5 grams of fiber.
Orange: 1 medium-sized orange contains 3.1 grams of fiber.


Source: U lékaře.cz



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