Summary:
– The Carb That Lowers Your Bad Cholesterol: Discover the incredible potential of soluble fiber in reducing LDL cholesterol levels.
– Understanding Cholesterol: Delve into the differences between LDL and HDL cholesterol and their roles in cardiovascular health.
– The Mechanism Behind Soluble Fiber: Uncover how soluble fiber interacts with cholesterol metabolism and promotes its excretion.
– Dietary Sources of Soluble Fiber: Explore a wide variety of foods rich in this powerful compound.
– Incorporating Soluble Fiber in Your Diet: Learn practical tips on increasing your soluble fiber intake for improved health.
Did you know that there is a carb out there that can help lower your bad cholesterol levels? Yes, you heard it right! It may seem surprising, but a specific type of carbohydrate known as soluble fiber has been shown to positively impact reducing LDL cholesterol, commonly known as the “bad” Cholesterol. So, let’s delve into the fascinating world of Cholesterol, discover the mechanism behind soluble fiber, explore dietary sources, and learn how to incorporate this magical carb into our diets for better health.
To begin our journey, let’s understand what Cholesterol is and its association with cardiovascular health. Cholesterol is a fatty substance essential for various bodily functions, such as hormone production and cell membrane formation. However, an imbalance in cholesterol levels, specifically elevated LDL cholesterol, can increase the risk of developing cardiovascular diseases. On the other hand, high-density lipoprotein (HDL) cholesterol is often called the “good” Cholesterol as it helps remove LDL cholesterol from the bloodstream.
The big question arises: Can something as simple as soluble fiber influence our cholesterol levels? The answer lies in the interaction between soluble fiber and cholesterol metabolism. As its name suggests, soluble fiber dissolves in water and forms a viscous gel-like substance in the digestive system. It is this unique property that makes it beneficial for reducing LDL cholesterol. When consumed, soluble fiber binds to Cholesterol in the intestines, preventing its absorption into the bloodstream. Instead, the complex is excreted as waste, leading to a decrease in LDL cholesterol levels.
So, where can you find this powerful carb? Thankfully, soluble fiber can be found in various foods, allowing for a diverse and delicious diet. One popular source of soluble fiber is oats, which can be enjoyed as a warm bowl of oatmeal or added to baked goods for a fiber boost. Fruits such as apples, oranges, and berries are rich in soluble fiber and make a nutritious and tasty addition to your daily intake. Legumes like beans, lentils, and chickpeas are a great source of protein and contain a significant amount of soluble fiber. Other options include vegetables like broccoli, Brussels sprouts, carrots and whole grains like barley and quinoa.
Now that we know the importance of soluble fiber and its food sources let’s discuss how we can easily incorporate this carb into our diet. First and foremost, start by gradually increasing the amount of soluble fiber in your meals to prevent digestive discomfort. Aim for at least 25 to 30 grams of fiber daily, including soluble and insoluble fiber, to maintain a healthy digestive system and support cardiovascular health. Start your day with a hearty bowl of oatmeal topped with fresh fruits, add beans or legumes to your salads or soups, snack on raw vegetables, and make whole grains a staple. By making these small adjustments, you can reap the benefits of soluble fiber while enjoying a delicious and balanced diet.
In conclusion, the carb that lowers your bad Cholesterol is none other than soluble fiber. This incredible compound can bind to Cholesterol in the intestines and prevent its absorption into the bloodstream, leading to a decrease in LDL cholesterol levels. By incorporating soluble fiber-rich foods such as oats, fruits, vegetables, legumes, and whole grains into our diets, we can improve our cardiovascular health and enjoy a wide range of tasty and nutritious meals. So, why not try this magical carb and witness the wonders it can do for your body? Your heart will thank you!
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Source Description
Did you know there is one carbohydrate that can help you lower your bad cholesterol naturally? Find out what it is!
DATA:
https://pubmed.ncbi.nlm.nih.gov/9925120/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8330388/
https://academic.oup.com/jn/article/129/5/942/4721922
0:00 Introduction: Is high Cholesterol bad?
0:35 Cholesterol explained
1:54 How to Lower Cholesterol Naturally
4:33 Learn more about LDL cholesterol!
Let’s talk about the best carbohydrate to help you lower your Cholesterol.
Sometimes, it’s not a problem if Cholesterol is slightly higher. This can happen when you first start the keto diet because you’re mobilizing Cholesterol from the fat cells.
But what can you do if you need to lower bad cholesterol naturally? There is one specific food that can help you.
Your body makes Cholesterol. Excess Cholesterol is eliminated through the bile ducts with the help of bile salts. Bile salts have a lot of important roles in the body.
Typically, carbohydrates will increase Cholesterol and triglycerides. There are three types of carbohydrates: sugar, starches, and fiber. Fiber can help reduce your Cholesterol, but it has to be the right type of fiber. We’re talking about the fiber in vegetables.
Vegetables have low amounts of sugar and high amounts of fiber. They’re also rich in nutrients, phytonutrients, vitamins, and minerals.
Fiber helps bind with Cholesterol and modify the absorption of lipids and fats. It also increases the production of bile and eliminates bile connected to Cholesterol.
Fiber has zero effect on blood sugar and insulin, which will help lower your Cholesterol. Feeding your microbes fiber also decreases the production of Cholesterol.
If you have high Cholesterol, consume more vegetables to help increase the release of bile and feed the microbes. At the same time, avoid sugar and starch in your diet.
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor specializing in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan and is the Director of Dr. Berg Nutritionals®. He no longer practices but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana. Still, he no longer practices chiropractic in any state. He does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose nor a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.
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Thanks for watching! Try this tip to lower bad Cholesterol naturally. I’ll see you in the next video.
