CHOLESTEROL AND FIBERS

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.

	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
 

	YES
	NO
	Egg whites
	Cooked shrimp
	Fried shrimp
	winnies
	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
	Burgers
	Mousse
	Patéd
	Croissant
	Vinegar dressings
	Dutch sauce, béchamel or béarnaise
	Croissant
	Fat-free chocolate pudding
	Chocolate mousse
	Poached pears in wine Ssuce
	Fruits in syrup