Fiber: how is it related to cholesterol levels and heart health?

Few people know that regular consumption of sufficient plant fiber directly affects the state of the cardiovascular system. Soluble types of fiber, which are found in large quantities in oats, legumes, apples, citrus fruits, and flaxseeds, have a particularly strong impact on this indicator.

Upon entering the gastrointestinal tract, soluble fiber turns into a gel-like substance. This gel is capable of binding molecules of bile acids, which the body synthesizes from cholesterol to digest fats. The acids bound by the fibers are excreted naturally rather than being reabsorbed into the bloodstream.

To make up for the deficit of excreted bile acids, the liver is forced to take additional cholesterol from the blood. As a result of this natural process, the total cholesterol level, and especially low-density lipoprotein fractions, gradually decreases. This is a powerful prevention of atherosclerosis, the formation of plaques in blood vessels, heart attacks, and strokes.

An additional bonus for the heart is fiber's ability to reduce systemic inflammation in the body and help control blood pressure. The consumption of whole grains and vegetables improves the elasticity of vascular walls and reduces the overall load on the circulatory system, which is confirmed by numerous medical studies.