Additional Coverage:
- A nutritionist who lowered his cholesterol through diet shared 4 simple tips for eating more fiber (businessinsider.com)
Local Nutritionist’s Secret Weapon Against High Cholesterol: The “Fiber Cupboard”
[City, State] – When UK-based registered nutritionist Rob Hobson received some “really high” cholesterol results last June, he didn’t reach for a prescription right away. Instead, he embarked on a dietary mission, zeroing in on one often-overlooked hero: fiber. Six months later, his levels had improved, and he’s now sharing his four simple, yet effective, tricks to seamlessly boost fiber intake.
Cholesterol, a vital fatty substance for numerous bodily functions, can become a silent threat when levels of LDL, or “bad” cholesterol, are too high. This excess can lead to plaque buildup in arteries, significantly increasing the risk of cardiovascular disease. The American Heart Association emphasizes a multi-pronged approach to cholesterol management, including regular exercise, avoiding smoking and vaping, maintaining a healthy weight, and adopting a heart-healthy diet rich in fiber and low in saturated fats.
Hobson, author of “Unprocess Your Life” and “The Low Appetite Cookbook,” already maintained an active lifestyle and a diet low in ultra-processed foods. His focus, therefore, narrowed to fiber, particularly soluble fiber, which the National Lipid Association states can help lower total and LDL cholesterol with just 5 to 10 grams daily. Think quinoa, oats, avocado, sweet potatoes, carrots, and chia or flax seeds.
Here are Hobson’s surprisingly easy ways to weave more fiber into your daily meals:
1. Embrace Breakfast: According to Hobson, breakfast is a fiber-lover’s paradise.
“It’s really easy to get plenty of fiber in at that time of day,” he explained. His go-to meals include a Greek yogurt bowl brimming with berries, oats, and chia seeds, or overnight oats made with milk, protein powder, berries, honey, nuts, and seeds.
2. The “Fiber Cupboard” Advantage: This might be Hobson’s most ingenious tip.
He’s designated a special “fiber cupboard” in his kitchen, overflowing with fibrous goodies like lentils, beans, pulses, whole-grain pasta, brown rice, and even healthy snacks like fruit and nut bars, and rye crackers. His challenge?
To include something from this cupboard in every meal. “Then at least you know that you are making the effort to do it,” he said, noting the convenience of having everything in one easy-to-access spot.
3. Batch-Prep Pulses and Legumes: Need a quick fiber boost?
Hobson recommends adding half a can of beans or pulses to your meal. A single cup of black beans, for instance, packs a whopping 15 grams of fiber.
They’re incredibly versatile, easily mixed into soups, sauces, curries, or sprinkled on salads. And if you don’t use the whole can?
Simply transfer the remainder to a Tupperware container and store it in the fridge for easy access and to prevent waste.
4. Keep Healthy Choices Visible: “Out of sight, out of mind” applies to healthy eating too.
Hobson advises keeping nuts and seeds, and other high-fiber snacks, readily visible. This simple act can significantly impact your food choices.
A 2015 study from Cornell University even found a correlation between visible fresh fruit on countertops and lower body weight, compared to those with unhealthy snacks in plain sight. As the study’s lead author, Brian Wansink, aptly put it, “It’s your basic See-Food Diet – you eat what you see.”
Ultimately, Hobson’s core message is simple: “Make sure that you’ve got a bit of fiber on your plate every day with every meal.” It’s a small change that can lead to big benefits for your heart health.