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The human body needs 25 to 30 grams of fiber per day. Fiber, or roughage, is essential for balanced digestion. It helps prevent constipation, and colon cancer. Here’s how to get the most you can.

Step 1: The Produce Section
Fiber is found in any plant-like food. But some plants are better than others. Instead of potato chips which hold only 1 gram of fiber, chomp an apple, sink your teeth into a pear or pop some raisins. You’ll need about 10 apples to get the daily fiber requirement, so mix it up. Fruits are particularly high in fiber, but any fruit will do.

Step 2: Veg-Out
Your mother always said eat your vegetables… she really does know everything. Veggies are a great source of fiber. Raw or cooked, you can never have enough. Peas, carrots and broccoli are some of the heavy weights. Raw veggies are best, but you can steam them to taste.

Step 3: Pills And Powder
Fiber can be hard to come by in your day to day activities. Taking fiber in pill form will give you your daily dose. Don’t like pills? Buy fiber in powder form and add it to your meals or drinks. There are many powders to choose from and all will dissolve in your food or beverage.

Step 4: Aww Nuts
We all like to snack throughout the day, so make it count. A handful of almonds or peanuts will give you a fiber boost. Just don’t go “nuts” with nuts. They’re high in calories and fat so don’t get carried away or you’ll be gaining more than just fiber in your diet.

Step 5: Read The Fine Print
With a little research you can find the fiber. Read the nutrition labels and choose foods that are high in fiber or have added fiber. Avoid the white bread and choose the dark side- whole wheat.

Study the labels carefully to make sure you are getting all that you deserve.

Top 10 Foods
to Lower Your Cholesterol

High cholesterol can be caused by several factors, some you can change, and some you can’t. Heredity can play a big part. Some people can have a perfect heart-healthy lifestyle, and still have elevated cholesterol because their bodies naturally make too much of it.

But for most of us, changes to our eating habits can significantly improve cholesterol levels. In fact, studies show you can slash your bad cholesterol by as much as 10% to 20% by making changes to your diet.

You should start by including foods in your diet that are rich in healthy fats like vegetable oils and fish. And avoid foods high in saturated fats and trans fats.

How Do You Know Which Foods to Include in Your Diet?

Here is a list of the top 10:
Oatmeal and Whole Grain Cereals

Oatmeal and whole grain cereals contain soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Soluble fiber appears to reduce the absorption of cholesterol in your intestines. Ten grams or more of soluble fiber can help decrease your cholesterol.

Walnuts and Almonds

Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Almonds are also a good option. But remember, all nuts are high in calories, so a small handful will do.

Salmon and Fish Oil

Research has supported the cholesterol-lowering benefits of eating fatty fish because of its high levels of omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots. Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are found in mackerel, lake trout, herring, sardines, albacore tuna and salmon.

Olive Oil

Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched.
The Food and Drug Administration recommends using about 2 tablespoons (23 grams) of olive oil a day to get its heart-healthy benefits.

Avocados

The National Cholesterol Education Program states that consuming 2 grams of plant sterols a day, in conjunction with a saturated fat diet may reduce LDL cholesterol by as much as 5 to 15 percent. Good natural sources of plant sterols are avocados and sunflower seeds.

Blueberries

Blueberries contain an antioxidant called pterostilbene (similar to resveratrol, found in grapes and red wine), which is known to have effectively lowered cholesterol levels in animals. These berries also contain many other powerful nutrients and are rich in fiber.

Broccoli

Broccoli, Cauliflower and Cabbage not only have a lot of fiber and vitamins; they are loaded with indoles, compounds useful in fighting high cholesterol.

Raw Garlic

This fragrant spice that adds flavor to all our foods is clinically proven to lower the LDL cholesterol significantly. Eating raw crushed garlic is extremely beneficial to your heart.

Yogurt

Several studies have shown the probiotic Lactobacillus Acidophilus and Lactobacillus Reiteri found in yogurt actually help lower cholesterol by preventing the reabsorption of cholesterol back in to the blood stream.

Tomatoes

Tomatoes contain lycopene which is great at stopping the oxidation of LDL cholesterol. Studies have shown that large consumption of lycopene can reduce cholesterol levels.

When it comes to managing your cholesterol, following a proper diet and regular exercise program are essential. If you are looking for a natural way to help maintain safe cholesterol levels, you may also want to consider Healthy Choice Naturals Cholesterol Care. Our #1 selling product has helped thousands of people manage their cholesterol safely, and effectively, without drugs.

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