 | | 6 / 11 6. Load up on fiber
"A healthy diet should include 25-38g of fiber a day," says Croft-o'Halloran. It's needed for a range of purposes, including lowering cholesterol, controlling blood sugar levels, keeping your bowels regular and protecting against colon cancer. Here's how to get more fiber into your diet:
- Eat wholewheat bread instead of white bread
- Stock up on soluble fiber -- studies have shown that consuming 10 to 25 grams soluble fiber a day can lower cholesterol by 18%. Good sources include oats, oat bran, fruit, vegetables, nuts, beans and pulses
- Add 1-2 tablespoons of bran/flax seed to your favourite cereal
- Add barley, beans, peas and lentils to soups and casseroles
- Add sesame seeds, sunflower seeds or pumpkin seeds to salads
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