Friday, July 20, 2018

Nutrition Facts: Cholesterol, Fiber, Oat Bran, Fat And Fat Substitutes

There are two types of fiber, soluble and insoluble. Fruits,
vegetables, some whole-grain foods, beans and legumes are good
sources of dietary fiber.



Soluble fiber has been shown to help lower blood cholesterol
when regularly eaten as part of a diet low in saturated fat,
trans fat and cholesterol. Good sources of soluble fiber
include:

•Oat bran
•Oatmeal
•Beans
•Peas
•Rice bran
•Barley
•Citrus fruits
•Strawberries
•Apple pulp

Insoluble fiber does not seem to help lower blood cholesterol.
Insoluble fiber is an important aid in normal bowel function.
Good sources of insoluble fiber include:

•Whole-wheat breads
•Wheat cereals
•Wheat bran
•Cabbage
•Beets
•Carrots
•Brussels sprouts
•Turnips
•Cauliflower
•Apple skin

The American Heart Association recommends eating foods high in
both types of fiber.

A lot of the commercial oat bran and wheat bran products like
muffins, chips, and waffles contain very little bran; they may
also be in high in sodium, total fat, saturated fat and trans
fat. You should always read food labels on packaged foods.

Fat

There are four major kinds of fats in foods we eat; they
include:

•Saturated
•Polyunsaturated
•Monounsaturated
•Trans fatty acids

Saturated fats and trans fats raise blood cholesterol. A high
level of cholesterol in the blood is a major risk factor for
coronary heart disease and also increases the risk of stroke.

The American Heart Association recommends to limit foods high in
saturated fat, trans fat and/or cholesterol such as whole milk
dairy products, fatty meats, tropical oils, partially
hydrogenated vegetable oils and egg yolks. Review the following
tips for choices of foods low in saturated fat, trans fat and
cholesterol:

•Eat a variety of fruits and vegetables
•Eat a variety of grain products and include whole grains
•Eat fish at least twice a week (particularly fatty fish)
•Include fat-free and low-fat milk products, legumes (beans),
skinless poultry and lean meats
•Choose fats and oils with 2 grams or less saturated fat per
tablespoon, such as liquid and tub margarines, canola, corn,
safflower soy bean and olive oils.

Fat Substitutes

Fat substitutes currently on the market are considered safe by
the U.S. Food and Drug Administration. However, their long-term
benefits and safety are not known. The fat-modified products
introduced into the food supply recently only affect a few
foods. The American Heart Association feels that within the
context of a healthy diet that meets dietary recommendations;
fat substitutes used appropriately can provide flexibility with
diet planning.

Source: American Heart Association

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