Healthy Hunter - Cholesterol, Fiber & Oat Bran

Fiber is classified as either soluble or insoluble. When regularly eaten as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol, thus reducing the risk of coronary heart disease. A high-fiber diet may also helpreduce the risk of diabetes and colon and rectal cancer. The American Heart Association Eating Plan recommends foods high in both soluble and insoluble fiber. Fruits, vegetables, whole-grain foods, beans and legumes are all good sources of dietary fiber.

• High in soluble fiber — oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp
• High in insoluble fiber — whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin

The American Heart Association recommends that you read the labels on all packaged foods, especially commercial oat bran and wheat bran products. Many of these (muffins, chips, waffles) actually contain very little bran. They may also be high in sodium, total fat and saturated fat.

Adding fiber to your diet may be easier than you think. Here are some tips that can help you get started:

• Eat high fiber foods — substitute high-fiber foods (whole-grain bread, brown rice, fruits and vegetables) for low-fiber foods (white bread, white rice, candy and chips).
• Eat raw vegetables and fruit — try to eat more raw vegetables and fresh fruit, including the skins when appropriate. Cooking vegetables can reduce their fiber content, and skins are a good source of fiber.
• Eat high fiber food at every meal — eat high-fiber foods at every meal. Bran cereal for breakfast is a good start, but try to include some fruits, vegetables, whole-grains and beans in your diet as well.
• When to take a fiber supplement — when food isn't enough, take a dietary fiber supplement.
• Increase fiber intake gradually — be sure to increase your fiber intake gradually, giving your body time to adjust, and drink at least six to eight 8-oz. glasses of fluids a day.

Cholesterol Related Links

• American Heart Association — this cholesterol site will test your knowledge about cholesterol and provide information on how to manage your cholesterol and eat healthy
• Cholesterol Management Health Center (Web MD)
• Medline Plus information on Cholesterol

Fiber Related Links

• Dietary fiber: an essential part of a healthy diet (Mayo Clinic)
• American Heart Association fiber information site