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An Egg a Day is OK
Your Source for Cholesterol Advice
Eat More Fibre
Dietitians recommend that healthy men consume about 38 grams of fibre a day and healthy women consume about 25 grams a day.11
Most people eat less than half of their recommended amount of fibre. A number of studies have shown that the soluble fibre in whole grain foods such as oatmeal, can help reduce blood cholesterol levels, particularly in people with high cholesterol.12,13 Soluble fibre decreases the absorption of saturated and trans fats and dietary cholesterol by your body.
Adding more fibre to your diet will help keep your cholesterol levels in check and protect your heart health. Increase your fibre levels gradually by substituting high-fibre foods for low-fibre foods. As you add more fibre to your diet, remember to drink plenty of water to keep your bowels functioning normally.
Click here for a list of high-fibre foods.
High-fibre diets reduce heart disease risk12
In a Harvard study of over 40,000 male health professionals, researchers found that people who ate a high-fibre diet had a 40% lower risk of coronary heart disease than people who ate a low-fibre diet.
Tips for adding more fibre to your diet:
- Eat whole fruit instead of drinking fruit juice.
- Switch from white rice to brown rice.
- Eat whole grain bread instead of white bread.
- Snack on raw vegetables instead of chips, crackers, or chocolate bars.
- Substitute legumes (dried peas, beans, lentils) for meat two to three times a week.
- Mix bran into yogurt for a quick and tasty high-fibre snack.
What are Plant Sterols?
Plant sterols occur naturally in a variety of plant foods, including vegetable oils, nuts, grain products, vegetables and fruits. Research has shown that plant sterols can help lower LDL cholesterolIs considered “bad” because it carries cholesterol from the liver to the body’s tissues. The cholesterol carried by LDL can be deposited on artery walls, forming fatty deposits called plaques. As plaque builds up, it can block the flow of blood to your heart, increasing your risk of heart attack and stroke. by decreasing the amount of dietary cholesterol your body absorbs. Health Canada approves the addition of plant sterols to certain foods such spreads, mayonnaise, margarine, calorie-reduced margarine, salad dressing, yogurt and yogurt drinks, and fruit and vegetable juices.
How do plant sterols lower cholesterol?
Studies have shown that plant sterols mimic cholesterol amd partly block cholesterol absorption in the small intestine. Eating a variety of foods containing plant sterols regularly results in the lowering of LDL cholesterol levels, while having little effect on HDL-cholesterol levels.
How much do I need?
The daily amount of plant sterols shown to help lower cholesterol levels is 2 grams. Talk to your doctor about consuming foods enriched with plant sterols if you are on cholesterol lowering medication, as the dosage of your medication may need to be adjusted.