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Cholesterol is a waxy substance that is produced naturally in the liver or intestines. It forms an important component of the body cells. Your body requires a certain amount of cholesterol to function properly and it produces it from the fats in your diet. However you may experience health problems if you consume too much fat or if your body starts producing too much cholesterol. The excess cholesterol is deposited in the arteries and this can lead to arterial blockages. A heart attack may also take place in case there is a blockage in the artery that transports blood to the heart. In case there is an obstruction in the artery that takes blood to the brain, there is a risk of suffering a paralytic stroke. Low density lipoprotein (LDL) and high density lipoprotein (HDL) are the two different types of cholesterol. LDL cholesterol is the "bad" cholesterol which accumulates in the blood stream due to its low density. LDL cholesterol leads to blockages in the blood vessels.

The two sources of blood cholesterol are the liver and your diet. The liver is able to produce only the required amount of cholesterol. However, some people may produce an excess amount of cholesterol due to genetic factors. It is possible to control the production of cholesterol by regulating your diet. An effective way to reduce blood cholesterol levels is to increase your consumption of dietary fiber. There are two types of fiber, insoluble and soluble. Insoluble fiber is present in a number of nutritious foods, but it is not helpful in reducing cholesterol.

Soluble fiber binds to the particles of cholesterol in the small intestine and does not allow it to pass into the bloodstream and move to other areas of the body. Since it cannot go anywhere, it is eliminated from the body through the feces. Soluble fiber is known to help only in lowering LDL cholesterol levels. This means that it is not very effective in increasing HDL cholesterol levels or reducing triglyceride levels. Another important point to remember is that soluble fiber alone cannot solve your cholesterol problem. Studies show that soluble fiber is capable of lowering LDL or "bad" cholesterol by 18 percent. It is advisable to consume 10 to 25 grams of soluble fiber per day. You can obtain soluble fiber from various foods such as whole grains, vegetables and fruits. You can even obtain the recommended quantity of soluble fiber by consuming a balanced diet composed of five servings of vegetables and fruits and about six servings of whole grains daily. Make it a habit to read the food labels on packaged products to check the amount of soluble fiber they contain.

You can meet your soluble fiber requirements also through intake of supplements. However, certain studies have indicated that supplements meant to lower cholesterol are only helpful with a low-fat diet. In addition, such control through supplementation will not provide you with the vitamins and nutrients that you would get from foods such as whole grains, vegetables and fruits.

Soluble Fiber Sources

There are many foods that are rich in soluble fiber. Including these in your daily diet will help in lowering your "bad" cholesterol levels. Different foods contain different quantities of soluble fiber. Some examples of foods that are quite high in soluble fiber include fruits such as oranges, grapefruits, oranges, limes, plums, pears and lemons. Psyllium seeds, oatmeal, lentils, carrots, broccoli, brussel sprouts, chickpeas and beans are also fiber-rich foods. These foods will supply your body with a good amount of soluble fiber as well as other nutrients such as vitamins and minerals. Vegetables and fruits also contain phytosterols that aid in reducing cholesterol. There are a number of ways to add soluble fiber to your daily diet. Here are a few helpful dietary tips;

• Ensure that your daily diet incorporates lots of fruits and vegetables. You can eat them plain or add them to various dishes. Fruits and vegetables contain substantial amounts of both soluble and insoluble fiber which helps in reducing cholesterol, enhancing the health of the digestive system and supplying your body with vital nutrients.
• Avoid snacking on cookies and chips and opt for nuts, dried fruits or vegetables instead.
• Eliminate white bread from your diet and switch to whole grain bread. This increases your consumption of fiber and also reduces your intake of sugar.
• Eat your fruits and vegetables along with their peels since there is a high amount of fiber contained in them.
• Include a bowl of oatmeal in your daily breakfast. You can also add fruits to your oatmeal or cereal. Bran muffins or whole grain toast are also healthy breakfast foods that are rich in soluble fiber.
• Eat brown rice instead of white rice as it contains fiber along with essential nutrients such as iron and vitamins B1 and B3.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.