High blood cholesterol levels can put your health at risk, increasing your chances of developing heart diseases and other complications.

Fortunately, researchers have found that incorporating three grams of certain fibers in your diet could help lower your cholesterol levels significantly. This article explores what these fibers are, how they work, and the benefits they offer.

What are three grams a day fibers?

Three grams a day fibers are soluble fibers found in certain foods, including oats, barley, psyllium husk, and pulses.

These fibers dissolve in water to form a thick gel-like substance in your gut, which helps reduce the absorption of cholesterol and other substances in the body.

How do three grams a day fibers work?

Three grams a day fibers work in several ways to lower blood cholesterol levels, including:.

Reducing the body’s reabsorption of cholesterol from bile
Reducing the absorption of cholesterol from the gut
Inhibiting the production of cholesterol in the liver

Benefits of three grams a day fibers

Incorporating three grams a day fibers in your diet can offer numerous health benefits, including:.

Lowering LDL (bad) cholesterol levels
Reducing the risk of heart diseases and stroke
Reducing blood pressure levels
Improving gut health and digestion
Reducing the risk of type 2 diabetes
Reducing the risk of some cancers

How much is three grams a day?

Three grams a day of soluble fibers can be obtained from:.

One and a half cups of cooked oatmeal
One and a half cups of cooked oat bran
Two-thirds of a cup of cooked barley
Three-quarters of a cup of cooked quinoa
One and a half cups of cooked kidney beans
Seven small apples
Three pieces of fruit (such as mango, banana, or kiwi)
One and a half cup of cooked lentils

How to incorporate three grams a day fibers in your diet?

Incorporating three grams a day fibers in your diet doesn’t have to be hard or complicated. Here are some tips to get you started:.

Start your day with a bowl of oatmeal or oat bran
Snack on fresh fruits throughout the day
Add beans to soups, stews, or salads
Sprinkle ground flaxseeds on your yogurt or smoothie
Use psyllium husk as a thickener in soups or casseroles
Use whole-grain bread instead of white bread

Conclusion

Lowering your blood cholesterol levels doesn’t have to involve expensive medications or complicated procedures.

Incorporating three grams a day of certain fibers in your diet, such as oats, barley, and lentils, can help reduce your cholesterol levels significantly and offer numerous health benefits. Consult with your doctor or a dietitian to determine the best way to incorporate these fibers in your diet and optimize their benefits.