As we proved in our last blog, there’s no doubt you should eat more fiber to help reduce bad, or LDL, cholesterol the natural way. We’re not suggesting you eat 12 pounds of plants a day like your hunter-gatherer ancestors did! But you can increase your fiber intake, just by being smart about what you eat.
Try these simple methods for increasing fiber in your diet, suggested by Dr. Mark Hyman, director of Cleveland Clinic’s Center for Functional Medicine:
- Fabulous flax. Grind 1/2 cup of flax at a time and keep in a tightly sealed glass jar in the fridge or freezer. Two tablespoons of ground flax seeds a day is the optimum intake: sprinkle it on salads, grains or vegetable dishes, or mix it into a little unsweetened applesauce.
- Legumes lead. Beans are excellent sources of fiber!
- Bring on the vegetables.Excellent fiber sources with low levels of calories and high levels of antioxidants and protective phytochemicals, these should be heaped on your plate daily.
- Go with the grain. Fiber-rich whole grains such as brown rice or quinoa are great, too.
- Eat more fruit.At the risk of sounding like your mother, we urge you to include a few servings of low-sugar fruits to your diet every day (berries are the highest in fiber and other protective phytochemicals).
- Aw, nuts.A few handfuls of almonds, walnuts, pecans, or hazelnuts should be a part of your diet every day.
- Start slowly.Switching abruptly to a high-fiber diet can cause gas and bloating, so go slow: increase your fiber intake gradually until you get up to 50 grams a day.
A good fiber supplement can help. If you’re have trouble getting your fill of fiber, choose a supplement that contains fiber. You know that Cholesterade® is our choice, and you know why: its delivery technology under the trade name Go-Somes has the ability to deliver nutritional compounds efficiently and is activated as soon as the Cholesterade® powder is mixed in water.
See? Fiber has a lot to offer, from encouraging weight loss to helping to prevent chronic disease. What’s not to love?