Did you know that what you take in as food can help you lower your cholesterol levels in your body?
High cholesterol remains one of the leading risk factors for heart disease in Ghana.
But according to research, a simple dietary change could make a significant difference, eating soluble fibre.
Soluble fibre, found in everyday foods such as oats, beans and apples, has been scientifically proven to lower “bad” LDL cholesterol levels.
The fibre works like a sponge in the digestive system.
It binds to bile acids, a substance made by the liver from the cholesterol to break down fat and lipids in our diet, and helps flush them out of the body as waste.
While the bile acids are removed, the liver recruits more cholesterol from the bloodstream to make more.
This process effectively reduces the amount of cholesterol circulating in the blood.
But that is not the only benefit.
Soluble fibre also slows the absorption of cholesterol from consumed food and produces short-chain fatty acids during fermentation by the microbiome in the gut.
These compounds signal the liver to reduce its own cholesterol production.
Research shows and recommends consuming between 5 and 10g of soluble fibre daily.
A bowl of oatmeal, an apple, or a serving of beans can meet this target.
With cardiovascular diseases on the rise across Ghana, this simple, affordable, and drug-free approach offers hope for many.
Researchers urge Ghanaians to incorporate more fibre-rich foods into their daily meals.
“Prevention is always better than cure, a small change in your plate today could save your heart tomorrow,” the researcher added.
Prempeh Opoku Duah,
Student, UHAS.
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