When starting the ketogenic diet, you might notice a spike in your cholesterol levels. This is because the body mobilizes cholesterol from fat cells. However, if you have high levels of cholesterol, especially the small dense lipoprotein that is pathogenic, you might want to lower it naturally. Luckily, there's one specific food that can help you with that - fiber.
Understanding Cholesterol and Bile Salts
Before we dive into the benefits of fiber, let's understand the role of cholesterol and bile salts in the body. Your body makes way more cholesterol than the cholesterol you consume. Excess cholesterol is eliminated through bile ducts with the help of bile salts. Bile salts break down fats and lubricate the colon. If you don't have enough bile, you can get constipated, and this can back up the flow of excess cholesterol. Your liver makes bile, and it's stored in the gallbladder. Bile helps bind to cholesterol and move it out of the body. There are two types of bile - primary and secondary. Primary bile is made by your liver, while secondary bile is made by the friendly bacteria in your large intestine.
The Role of Fiber in Lowering Cholesterol
Now that we understand the role of cholesterol and bile salts let's talk about the role of fiber. Fiber is a carbohydrate that can help reduce your cholesterol. While sugars and starches can increase your cholesterol, fiber has the opposite effect. Fiber in vegetables has the lowest amount of sugar and the highest amount of fiber, phytonutrients, vitamins, and minerals. Fiber helps bind with cholesterol and modify the absorption of lipids and fats. It also increases the production of bile, which helps get rid of the bile connected to cholesterol through the bowels.
Zero Effect on Blood Sugar and Insulin
Fiber is the food for your microbes. When you feed the microbes fiber, it lowers the production of cholesterol, insulin, and can help lower your blood sugar levels. Fiber has zero effects on blood sugars and insulin, making it an excellent carbohydrate for individuals with high cholesterol. To reduce cholesterol levels naturally, you should consume more vegetables to increase the release of bile and feed the microbes.
The Benefits of Consuming More Vegetables
Consuming more vegetables has several benefits beyond reducing cholesterol levels. Vegetables are low in calories and high in fiber and nutrients. They can help you feel full and satisfied, leading to lower calorie intake and weight loss. Vegetables are also rich in antioxidants and anti-inflammatory compounds that can reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.
How to Incorporate More Vegetables in Your Diet
Incorporating more vegetables into your diet might sound challenging, but it's achievable with a little planning. You can start by adding vegetables to your meals gradually. For example, you could add spinach, peppers, or onions to your omelet or sautéed kale or Brussels sprouts as a side dish. You could also swap high-carb foods such as rice or pasta with low-carb vegetables such as cauliflower rice or zucchini noodles.
The Importance of Choosing the Right Vegetables
Not all vegetables are created equal. Some vegetables, such as potatoes, corn, and peas, are high in starch and can increase your blood sugar levels. Others, such as carrots and beets, are high in natural sugars. While these vegetables are still nutritious, they should be consumed in moderation. The best vegetables for individuals with high cholesterol are those that are low in sugar and high in fiber, such as leafy greens, broccoli, cauliflower, zucchini, asparagus, and cucumbers.
How Much Fiber Should You Consume?
The recommended daily intake of fiber is 25-30 grams per day for adults. However, most individuals consume less than that. To increase your fiber intake, you should aim to consume at least seven to ten cups of vegetables per day. This might sound like a lot, but it's achievable by having one salad for lunch and one at dinner. You could also snack on raw vegetables such as carrots or celery sticks.
Additional Tips to Lower Cholesterol Levels
In addition to consuming more vegetables, there are other lifestyle changes you can make to lower your cholesterol levels naturally. These include:
- Exercise regularly
- Quit smoking
- Limit alcohol consumption
- Reduce stress levels
- Consume healthy fats such as olive oil, nuts, and avocados
- Avoid trans fats and saturated fats found in processed foods, fried foods, and fatty meats.
Conclusion
Fiber is the best carbohydrate that can help you lower your bad cholesterol levels. It binds with cholesterol, increases the production of bile, feeds your microbes, and has zero effects on blood sugars and insulin. To reduce your cholesterol levels naturally, you should consume more vegetables that are low in sugar and high in fiber. You should also make other lifestyle changes such as exercising regularly, quitting smoking, limiting alcohol consumption, reducing stress levels, and consuming healthy fats while avoiding trans fats and saturated fats. By making these changes, you can lower your cholesterol levels and reduce the risk of chronic diseases.