Cholesterol and Fibers

Fiber in the foods tend to reduce cholesterol absorption by the intestines and thus the blood cholesterol levels.

Fibers can be soluble and insoluble. Fibers can found mainly in foods derived from plants and their principal composition is cellulose.

A fiber-rich diet, in addition to helping prevent cardiovascular diseases, it also helps prevent large intestine cancer. Here are some tips to increase your fiber intake:


Eat whole foods, such bread, rice, fruits and greens.Avoid chips, crackers, white bread, cakes and sweets.
Try to eat more raw vegetables and fruits including, where adequate, the skin. Cooking reduces the fiber content.
Eat high-fiber foods at each meal. Cereals are recommended already at breakfast. Include whole beans, seed and grains.
Adapt yourself gradually to a high-fiber diet and increase your daily water intake.

Foods rich in:

Soluble fibers: Oat, oatmeal, beans, peas, citrus fruits, apples, strawberries,raspberries.
Soluble fibers: whole breads, cereals, carrots, cabbages, cauliflowers, apple skin

Some expressions used in industrialized foods:

Free: means it contains the lowest amount of the indicated ingredient, sugar or fats, for example.
Very low/low: contains a little more
Reduced/less: contains around 25% less.

Check the labels:

Tips of substitutes for high-cholesterol foods or cholesterol-forming fats

Egg whites
Cooked shrimp
Fried shrimp
Cooked seafood
Fried seafood
Cooked rice
Fried rice
Green soups
Creamy soups
Skinless grilled chicken
Fried chicken
Cooked potato
Fried potato
Sandwiches with lettuce, grilled chicken and salad
Vinegar dressings
Dutch sauce, béchamel or béarnaise
Fat-free chocolate pudding
Chocolate mousse
Poached pears in wine Ssuce
Fruits in syrup