Get Heart Healthy with Soluble Fiber

Get Heart Healthy with Soluble Fiber

October 25, 2019 11 By William Morgan


(bright music)
– [Voiceover] For good health,
your body needs fiber,
which you can get by eating
a variety of foods like these.
Fiber is generally
classified into two types:
insoluble, and soluble.
Within each of these types of fiber,
you’ll find specific fibers
that have different health benefits.
Today, we’re going to
focus on soluble fiber.
Soluble fiber is a type of fiber
that can help you lower your
blood cholesterol level.
You can find soluble fiber in many fruits,
vegetables, and grains.
Among foods that are a
source of soluble fiber,
whole grain oats contain
a particular form,
known as Beta Glucan.
Scientists are still
unraveling the details,
but here’s how we think Beta Glucan works
to help lower cholesterol.
Once whole grain oats are digested,
the soluble fiber known as Beta Glucan
works its way through
your digestive system
along with cholesterol and nutrients
from other foods that you eat.
Beta Glucan from whole grain oats
(bell rings) mixes with
water to form a gel.
This gel works in two ways.
It helps naturally remove (chimes ring)
some cholesterol from the body,
and also helps block
cholesterol absorption.
These are only two of the many ways that
soluble fiber is thought
to help lower cholesterol.
Getting more soluble fiber
in your diet is easy.
Here are a few tasty ways.
Make whole grain cereals
that contain soluble fiber
part of your breakfast routine.
Slice fresh fruit over
your cereal at breakfast,
and eat fruit for snacks!
Switch out a slice of white bread
to whole grain bread
made with rye or oats.
Add veggies to sandwiches, pizza, pasta,
and other entrees, salads,
and spaghetti sauce.
Make soup, chili, and
enchiladas with beans.
To find packaged foods
that contain soluble fiber,
look on the Nutrition Facts panel.
Some will list the amount
of soluble fiber here
in the section under Total
Carbohydrate and Fiber.
So go ahead, get your
fill of soluble fiber!
We’ve talked about soluble fiber,
but remember to get both types of fiber
from a variety of foods to
reap all their health benefits.
For more information on fiber
and eating a heart-healthy diet,
check out the booklet,
“Destination Heart Healthy Eating,”
available from your dietitian
or healthcare professional.
Here’s to a happy and healthy heart!