While Americans may know they need fiber, they aren't
getting enough fiber in their diets is an essential element
of a healthy diet. The 2005 Dietary Guidelines report
identified fiber as a shortfall nutrient for all age
groups. The American Dietetic Association recommends
Americans increase their total fiber intake to enjoy the
health benefits associated with a diet that's high in total
fiber, low in fat and rich in fruits, vegetables and whole
grains. With more and more research showing that a
high-fiber diet may help prevent cancer, heart disease, and
other serious ailments, roughage has started to get some
respect. The mighty trilogy of nutrients — protein,
carbohydrates, and fat — garners most of the diet
industry's attention, but it's becoming much more clear
that fiber needs to be the fourth leg of the dietary table.
Health experts recommend a minimum of 20 to 30 grams of
fiber a day for most people. The typical American eats only
about 11 grams of fiber a day, according to the American
Dietetic Association. One claim states that dietary soluble
fiber, when part of a diet low in saturated fat and
cholesterol, may reduce the risk of coronary heart disease.
In a 1996 survey, however, when 1,009 Americans were asked
which of five foods--lettuce, asparagus, navy beans, brown
rice, and oatmeal--provided the best source of
cholesterol-fighting soluble fiber, many missed the mark.
Some fibers are soluble in water and others are insoluble.
As it passes through the gastrointestinal tract, soluble
fiber binds to dietary cholesterol, helping the body to
eliminate it. Antioxidants help prevent cholesterol from
being moved out of the blood and into the lining of the
blood vessels. There also is some evidence that soluble
fiber can slow the liver's manufacture of cholesterol, as
well as alter low-density lipoprotein (LDL) particles to
make them larger and less dense. Fatty acids that are
absorbed into the bloodstream and appear to play a role in
lowering cholesterol levels are formed when soluble fiber
breaks down in the digestive tract. A certain type of
dietary fiber, called soluble fiber, may help lower
cholesterol levels by sweeping cholesterol out of the body
before it gets into the bloodstream. High fiber diets can
help in decreasing the risk of getting several different
illnesses. Flax seed is the best high fiber food, providing
the greatest level of high quality dietary fiber of any
food. Another source is instant-cocoa mixes that have as
much as 3 g of fiber per cup.
The fiber diet is regaining popularity as an alternative
for weight loss. Diets low in saturated fat and cholesterol
and rich in fruits, vegetables, and grain products that
contain fiber, particularly soluble fiber, may reduce the
risk of coronary heart disease. The following is a
guideline for your cholesterol levels. 180-199-then your
blood cholesterol level is acceptable.
200-219-then your blood cholesterol level is borderline
high. 220 or higher-then your blood cholesterol level is
too high. If your total blood cholesterol level is
greater than 200 (and especially if it is over 220), you
should have another test to see what type of cholesterol is
high. Fresh fruits, vegetables and unprocessed
grain products such as whole-grain breads and cereals are
naturally low in fat, cholesterol-free, but
rich in starches and dietary fiber. Including more starches
and fiber in your diet can help you lower your
cholesterol level as well as reduce your risk for obesity,
cancer, high blood pressure and other maladies.
This information will guide you towards a fiber rich liquid
vitamin with a minimum of 4 grams of fiber per ounce. Do
not ignore this, as it is the basis for good health and
well being! Supplementation of liquid vitamin nutrition is
the secret to protecting you and your family against
disease, staying healthy and looking and feeling youthful.
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Chuck Arnone is concerned with our health and fitness and
strives for quality information.
http://www.provitaminliquid.com
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