Soluble fibre aid you to lower your cholesterol level.
The Academy of Nutrition and Dietetics recommends an intake of 25 g to 30 g of fibre per day with an emphasis on soluble fibre (7 g to 13 g).
Here are examples of foods that are high in soluble fibre:
TAKE HOME MESSAGE
Well-known publicity Oats :)
One cup of cooked oats contains as much as 2.3 g of soluble fibre.
Oatmeal is an excellent replacement for typical Malaysian breakfast.
You even can add mixed nuts, fruits and low-fat milk for extra benefits.
Boiled oatmeal improve cholesterol metabolism
better than brewed oatmeal due to its higher soluble B-glucan content and
apparent viscosity. (Yandong Ban, 2015)
Apart from B-glucan, phytosterols, phenolic compounds, tools and saponins that might have a direct or indirect impact on cholesterol. (Gangopadhyay N., 2015)
Tocotrienols seem to reduce serum total chol and LDL chol levels. (Vasanthi H. R., 2012)
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