Elevated cholesterol is one of the risk factors for cardiovascular disease. How to approach lowering it depends on your specific blood test results, overall health, and individual risk, so in some cases lifestyle changes alone aren't enough and a doctor-prescribed treatment may be needed.
In everyday life, eating habits, physical activity, not smoking, and other lifestyle factors all matter. In this article, we'll look at what's worth paying attention to in your diet and what role fiber-rich foods play in it.
What is cholesterol?
Cholesterol is a fatty substance your body needs. It's required for cell membranes and for producing steroid hormones, bile acids, and vitamin D.
Cholesterol travels through the blood via lipoproteins. The most commonly checked markers are LDL and HDL. Elevated LDL cholesterol is one of the risk factors for cardiovascular disease.
You can read more about cholesterol and LDL and HDL markers in our article "What is cholesterol and why does the level in your blood matter?"
What can influence your cholesterol levels?
Cholesterol levels and overall cardiovascular risk can be influenced by many factors, including diet, physical activity, smoking, age, heredity, and other health circumstances.
For this reason, cholesterol shouldn't be looked at in isolation. It's best to discuss your blood test results and individual risk with a doctor.
What's worth paying attention to in your diet?
Diet is one of the areas worth paying attention to when caring for your heart and cardiovascular health.
In your everyday diet, it's worth:
- choosing a variety of vegetables, fruits, and berries;
- including whole grain products more often;
- eating legumes, such as beans, lentils, and chickpeas;
- choosing nuts and seeds;
- paying attention to your intake of saturated fat;
- choosing a variety of fiber-rich plant-based foods.
It's important to look at your overall diet, not just one particular food or nutrient.
What role does fiber play in your diet?
Dietary fiber is a plant-based food component. It occurs naturally in whole grain products, legumes, vegetables, fruits and berries, nuts, and seeds.
Different types of fiber have different properties, so not all fiber should be assumed to have the same effect on cholesterol levels. Specific health claims depend on the fiber substance, its amount, and the established conditions of use.
Read more about soluble and insoluble fiber, their sources, and how to use them in our Fiber Guide.
How can "fruttberry +fiber" help add fiber to your diet?
"fruttberry +fiber" is a blend of plant-based fibers with strawberries and blackcurrants. It contains psyllium (Plantago ovata) seed husk, agave inulin, glucomannan, freeze-dried strawberries, and blackcurrants.
100 g of the product contains 77 g of fiber, and one 5 g serving contains 3.86 g of fiber and 11 kcal.
Laboratory analysis of the tested "fruttberry +fiber with berries" sample found 60.8% soluble and 23.6% insoluble fiber. These laboratory results apply to the specific sample tested and do not demonstrate an effect of the product on blood cholesterol levels.
The purpose of "fruttberry +fiber" is to help add fiber to your everyday diet. We do not present the product as a means of lowering cholesterol or treating cholesterol-related conditions.
Browse the "fruttberry +fiber" fiber blends.
When should you see a doctor?
Elevated cholesterol often doesn't cause noticeable symptoms, which is why cholesterol levels are assessed through blood tests rather than how you feel.
If your test results show elevated cholesterol, a doctor can assess your overall cardiovascular risk and recommend appropriate steps. For some people, lifestyle changes may be enough; others may also need treatment.
A food supplement should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.
