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CHOLESTEROL QUIZ |
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ANSWERS |
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The Correct Answer: E) Soluble fiber Fiber includes all parts of plant foods that your body can't digest or absorb. Some of the most familiar high-fiber foods, such as wheat bran and lentils, contain mainly insoluble fiber. This type of fiber passes through the digestive tract more or less intact, and it helps keep digestion running smoothly. To lower your blood cholesterol, look for foods that are also high in the other main type of dietary fiber — soluble fiber, which dissolves in water to form a gel-like material. Most foods with lots of fiber contain both the soluble and insoluble forms. Vegetables, in general, have more insoluble fiber, while fruits have more soluble fiber. Foods with the most soluble fiber include oatmeal, peas, kidney beans, brussels sprouts, apples, pears and psyllium. Recommended fiber intakeSexAgeRecommended fiber daily intake (grams)FemaleUnder 5025MaleUnder 5038Female50 and over21Male50 and over30(Table Source: Mark Glenn, Executive Nutrition class)The average American diet contains about half the recommended intake of fiber, and only a quarter of that consists of soluble fiber. Every gram of soluble fiber, as part of a low-saturated-fat diet that emphasizes a variety of fruits, vegetables and whole grains, reduces LDL (“bad”) cholesterol by an estimated 2 milligrams per deciliter. Where to find soluble fiber FoodServing sizeSoluble fiber (grams) per servingKidney beans½ cup3.0Brussels sprouts½ cup3.0Apple with skin1 medium2.3Pear with skin1 medium2.0Broccoli½ cup 1.3Carrot1 large1.3Brown rice½ cup 1.3Oatmeal, cooked¾ cup1.3Orange1 medium1.3Grapefruit1.3Zucchini, cooked½ cup1.1Barley½ cup1.0Potato, baked with skin1 medium1.0Strawberries¾ cup0.9Banana1 medium0.6Psyllium1 tablespoon2.4 to 6.0 .
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