Are You Eating Enough Fiber to Lower Cholesterol?

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While doing research for my exciting new project—a low-cholesterol cookbook that will debut in January, 2018 (more on that in subsequent posts!)—I was reminded just how important fiber is to a diet that helps naturally lower cholesterol.

Which of course made me realize I’m probably not getting enough fiber. On the plus side, I am definitely back in the habit of a daily dose of Metamucil.

On the downside, that only delivers 3 grams of total dietary fiber, and 2 grams of soluble fiber, which is known to decrease LDL (bad) cholesterol.

How does that compare with the amount of fiber a person needs to consume daily to help lower cholesterol?

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Non-Sweetened Metamucil with Grapefruit and Orange Juice

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With my cholesterol, triglycerides and blood pressure higher last month, I needed to try to salvage things before my doctor(s) advise statins and/or blood pressure medication. Step one: a lo-co lifestyle exercise and diet review (and correction):

  • Exercise. I’d let my exercise habit lapse in the past six months, so have recently re-started exercising daily. Of course today I pulled my hamstring. Sigh. But I am determined to at least walk daily, because ‘Study Proves Exercise Staves Off Bad Cholesterol.’
  • Diet – General. While I don’t eat a lot of red meat, I do eat a lot of carbs (pasta and bread) and sugar (M&Ms and wine).

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Eileen’s Going Lo-Co Inspired Grapefruit-Metamucil Smoothie

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In honor of Thanksgiving week, I’d like to thank (see what I did there?) Going Lo-Co reader Eileen S. for sharing both her experience and the cholesterol-lowering recipe she invented. Inspired in part by my post, Grapefruit Pros and Cons (which will forevermore be dubbed, ‘the post that keeps on giving’ as I wrote about grapefruit way back in 2013 and Eileen ran across it two years later!), Going Lo-Co blog reader Eileen S recently invented a new cholesterol-lowering recipe.

As you may recall, Grapefruit Pros and Cons is about the amazing fact that grapefruit – plain old grapefruit –

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Grapefruit Pros and Cons

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In all the ‘bazillion ways to lower cholesterol’ lists I’ve read, not once did I see grapefruit listed. Well, it may have been listed (I don’t like grapefruit so it’s entirely possible likely I, um, skipped by it) but grapefruit is certainly not prominent on any list of foods that can help lower cholesterol.

And yet, apparently, it should be.

At least according to a 2006 (small) Israeli study posted online in the Journal of Agricultural and Food Chemistry. While the study is a few years old and included just  57 people, these were a pretty motivated group IMHO: they’d been unsuccessful lowering cholesterol with Rx statins,

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I love me some nutrition graphs

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My last post was about how MyFitnessPal actually improved my eating habits. And I’m happy to report that by using this app, I managed to (relatively easily) lose the extra 4 pounds that somehow materialized over the holidays.  Seems my last post was aptly titled, “I heart My Fitness Pal.”

So I’ve been using – and loving – this easy-to-use app for a few months, but hadn’t realized until today that it also boasts some very cool reporting tools! (Many will feel that ‘cool’ and ‘reporting tools’ are oxymoronic, but I am proudly nerdly.)

You may recall that one of the things I loved about MFP (I just really can’t keep typing the word ‘pal’

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