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How Fiber Lowers Cholesterol



Subscribe to Dr. Greger’s free nutrition newsletter at https://www.nutritionfacts.org/subscribe and get a free recipe from his new HOW NOT TO DIE COOKBOOK. (All proceeds Dr. Greger receives from the sales of his books, DVDs, and speaking engagements go to support the 501c3 nonprofit that runs NutritionFacts.org.)

DESCRIPTION: This mechanism is similar to how “normal” levels of fiber consumption (huge by modern standards) Relieve the Body of Excess Estrogen (http://nutritionfacts.org/video/relieving-yourself-of-excess-estrogen/), which may explain reduced breast cancer risk in those eating plant-based diets. Fiber also helps Improve Intestinal Transit Time (http://nutritionfacts.org/video/food-mass-transit/). Stool Size Matters (http://nutritionfacts.org/video/stool-size-matters/) and it Protects Against Diverticulosis (http://nutritionfacts.org/video/diverticulosis-nuts/)! An explanation of the nitric acid effect can be found in The Power of NO (http://nutritionfacts.org/video/the-power-of-no/) and the magnesium data is in How Do Nuts Prevent Sudden Cardiac Death? (http://nutritionfacts.org/video/how-do-nuts-prevent-sudden-cardiac-death/) and Mineral of the Year–Magnesium (http://nutritionfacts.org/video/mineral-of-the-year-magnesium/). Friday’s video-of-the-day, Nuts and Bolts of Cholesterol Lowering (http://nutritionfacts.org/video/nuts-and-bolts-of-cholesterol-lowering/), covered the cholesterol angle. The next two follow-up videos will use the same trash-picker analogy to explain the actions of phytosterols.

Have a question for Dr. Greger about this video? Leave it in the comment section at http://nutritionfacts.org/video/how-fiber-lowers-cholesterol/ and he’ll try to answer it!

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33 comments

  1. where are the sources of the articles?

  2. man you need some fiber! you sound constipated.

  3. Fiber is a transporter. Of nutrients and waste. That why out intestines are so long. It helps optimise the ability to heal the body. If you need something, the intestines pic it up…if you dont….the body pushes it right along so that you stat in balance…. it's making so much sense. That why even refined oils and plant proteins are bad. The light just get brighter and brighter. I have always known that fiber was necessary but it's so much more clear.

  4. Silly question, but I thought that fiber slowed the GI motility, and that the reason soluble fiber lowered cholesterol was because the fiber binds to the cholesterol which can't be absorbed. Can someone please explain? 🙂

  5. All I know is when I take my fiber I don't even have to wipe… lol

  6. My results are just in: LDL; 1,6 mmol/l and HDL; 1 mmol/

    I am told to multiply by 18 that will get me about 29 mg/dl LDL and 18 mg/dl HDL. Is this healthy?

  7. Just curious:   Guar gum is very high fiber, and a thickener.  Does it have positive benefits of other natural fibers.     Also, Konjac noodles are pure fiber.  Are these helpful, or is it like phyllium powder (not that helpful).

  8. sooooo… we all shit too slowly?

  9. Why would you want to lower it though?

  10. Excellent Tips for reduce Cholesterol, Thank You sharing this video!

    I was having 260 cholesterol and my daughters were very worried.

    My friend suggested me to use "cholesterol" mobile app which motivated and helped me to have good foods.

    Within 1 month, my cholesterol reduced to 220 now and my family is happy!

  11. Diet supplement companies are desperate for individuals to to try their new products to demonstrate that they really help people lose weight.
    Well i just found a site that will send free samples to your home, its the best way to get free weight loss programs! 🙂
    You can get them here bit.ly/14TPwV9?v=snpei

  12. Hey There! Thank you for this helpful video. By the way, I notice a lot of people keep on talking about Cholestelax Secrets (do a search on google), but I'm not sure if it is really good. Have you thought about home remedy called Cholestelax Secrets? I've heard many unbelivable things about it and my buddy completely cure his cholesterol safely with this remedy.

  13. We weren't "designed" for anything, we are just specially adapted for certain foods through evolution.

  14. Macadamia nuts, despite being high in saturated fat, also lower cholesterol:

    "Macadamia nut consumption lowers plasma total and LDL cholesterol levels in hypercholesterolemic men."

    I suspect that the fiber has something to do with this. Anytime nature puts something bad in food like saturated fat or fructose, it balances it out with lots of fiber.

  15. LOL it's received too many negative views. Well the truth hurts at 1st.

  16. People here won't look at any evidence that doesn't support veganism and are happy with Dr.Greger being a kangaroo scientists jumping to conclusions supporting a vegan hypothesis. That's all they care about.

  17. Approximately half of the brain is made up of fats. Dr. F. M.Corrigan and colleagues, writing in 1991 about the relief of Alzheimer's Disease, ask that "strategies for increasing the delivery of cholesterol to the brain should be identified".

    In the fight against Alzheimer's disease, they recommend increasing fat intake.

  18. Two more studies, which considered total blood cholesterol levels and mortality in the elderly, were published in the Lancet almost simultaneously in 1997. In the first, scientists working at the Leiden University Medical Centre found that

    "each 1 mmol/l increase in total cholesterol corresponded to a 15% decrease in mortality".

  19. Interpretation In people older than 85 years, high total cholesterol concentrations are associated with longevity owing to lower mortality from cancer and infection. The effects of cholesterol-lowering therapy have yet to be assessed.” Annelies W E Weverling-Rijnsburgera, *, Gerard J Blauwa, A Margot Lagaaya, Dick L Knooka, A Edo Meindersa and Rudi G J Westendorpa , Total cholesterol and risk of mortality in the oldest old. The Lancet; Volume 350, Issue 9085 , 18 October 1997, Pages 1119-1123

  20. Interpretation In people older than 85 years, high total cholesterol concentrations are associated with longevity owing to lower mortality from cancer and infection. The effects of cholesterol-lowering therapy have yet to be assessed.” Annelies W E Weverling-Rijnsburgera, *, Gerard J Blauwa, A Margot Lagaaya, Dick L Knooka, A Edo Meindersa and Rudi G J Westendorpa , Total cholesterol and risk of mortality in the oldest old. The Lancet; Volume 350, Issue 9085 , 18 October 1997, Pages 1119-1123

  21. The PROSPER trial recorded the highest survival rates in both
    the treatment and control groups among those with the highest LDL level.

    “Findings During 10 years of follow-up from Dec 1, 1986, to Oct 1, 1996, a total of 642 participants died. Each 1 mmol/L increase in total cholesterol corresponded to a 15% decrease in mortality (risk ratio 0·85 [95% CI 0·79–0·91]). This risk estimate was similar in the subgroup of participants who had stable cholesterol concentrations over a 5-year period.”

  22. Genetic? Who says its genetic?? What would constitute a high genetic cholesterol level?? What causes heart disease?? It isn't cholesterol i can assure you. Don't blame the firefighter for the fire. Cholesterol is always there to help.

    Low cholesterol is indicative of heart disease, not high.

    In the Japanese Lipid Intervention Trial (J-LIT), the highest death rate
    was observed among those who cholesterol levels were below 160 mg/dl.
    Circulation Journal, Dec. 2002; 66(12):1087-1095

  23. Na better he stop toting the line of bad cholesterol when no research shows that. Same goes with fiber. But he's free to post on mine. I have a practice to run.

  24. There is NO data that shows all positive results of a low-fat, high-carbohydrate diet on triglycerides, uric acid, cholesterol, blood pressure and cardiac output in people with existing diseases over 2 or 3 years.

    It doesn't exist.

    Not 1 study. I wonder why.

  25. You don't understand the subject. Yes the body can make it, but that doesn't mean it can. Eating cholesterol (the bodies most important cation) takes stress OFF the liver, letting the liver do it other jobs more efficiently.

    Yes very often I have to take patients off supplements. Your dancing on thin ice if you think you know more about correcting health problems in people or nutrition for that matter. Anyway I'm not here to argue just give people correct information.

  26. Let me repeat myself in case you didn't read it. There has not been a single tightly-controlled clinical trial that has produced any reduction in CHD mortality that can honestly be attributed to saturated fat restriction or cholesterol-lowering.

    READ the studies yourself, don't listen to ANYONE. Learn the fact.

  27. I already have and he's incorrect as well. See: Seems Like your the biased one. Look for yourself or stay ignorant. Your choice

    Yes Calpo. Who's biased again??? His research is nothing short of amazing, regardless of his attitude. His book is HEAVILY researched. Attack the messenger huh? .Guess your out of arguments.

  28. No they can't. Find out for yourself or stay ignorant like most people.

    . Here are some books & articles on cholesterol, saturated fat and coronary heart disease that I recommend you to check out.

    The Great Cholesterol Con by Anthony De Celpo.
    Good Calories, Bad Calories by Gary Taubes.
    Cholesterol Myths by Uffe Ravsnkov
    The Benefits of High Cholesterol by Uffe Ravnskov.
    Cholesterol: Friend or Foe? by Natasha Campbell-McBride

  29. Yes but it's not the truth. Find out more. But hey suit your self, keep believing the cholesterol myth.

  30. Cholesterol is essential for evrer organ. LDL's aren't bad. Low cholesterol increases hemorrhagic strokes and heart attacks not high.

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