4 simple tips to get fiber and reduce cholesterol

When he discovered his cholesterol index was suddenly high, Rob Hobson – a famous nutritionist in the UK, decided to treat himself with a strategy focusing on fiber. 6 months later, test results showed that his blood fat levels had improved significantly.

High cholesterol (especially LDL – “bad” cholesterol) is the agent that forms plaque in the arteries, leading to the risk of cardiovascular disease. According to the National Lipid Association (USA), consuming at least 5-10 g of soluble fiber per day (found in oats, avocados, chia seeds…) helps significantly reduce this amount of LDL.

Even though he exercised for 1 hour every morning and limited ultra-processed foods, Rob realized he still needed to “upgrade” his fiber intake.

Here are 4 tips to help him do that in a sustainable way:

Never skip breakfast

Rob Hobson is a passionate advocate of breakfast, because this is the easiest time to consume fiber-rich foods. He often rotates two favorite menus:

• Greek yogurt: Serve with berries, oats and chia seeds.

• Overnight oats: Soak oats with milk, protein powder, honey and nuts.

Set up a separate “fiber pantry.”

Rob dedicated a drawer in the kitchen to store all fiber-rich foods. He set a challenge for himself: For every meal, he must choose at least one thing from this drawer.

• Priority list: Lentils, beans, whole wheat pasta, brown rice.

• Snacks: Rye crackers, rice crackers, dried seaweed and granola bars. Gathering everything in one place helps him not have to waste time searching and always remembers his health goals.

The “half a can of beans” rule

The fastest way to add fiber to any dish is to dump half a can of beans (black beans, peas…) into the pot. Just one bowl of black beans contains up to 15 grams of fiber.

• Use: Mix beans into soups, sauces, curries or simply sprinkle on salads.

• Storage tips: If you don’t use the entire box, pour the remainder into an airtight container and store it in the refrigerator to preserve freshness, helping you be ready for your next meal without worrying about wastage.

“See – Food Diet” rule: Seeing is eating

Rob always places nuts and dried fruits in the most visible positions on the kitchen table. A 2015 study by Cornell University (USA) showed that people who only put fresh fruit in a visible place had an average weight of 9 kg lower than those who kept candy or soft drinks within sight.

You will eat what you see first. Therefore, keep your “target food” always present in front of you.

If you’re not ready to completely rearrange your kitchen, Rob Hobson advises starting with a single basic rule: “Make sure you have at least a little fiber on your plate at every meal.”