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Q: Can fiber help lower my cholesterol? How can I get more fiber into my diet?

Posted September 25, 2013 in Advice Column, Pleasant Hill

A: Getting the recommended amount of fiber per day may provide our bodies with many health benefits including lowering cholesterol and improving heart health. Here are eight tasty high-fiber breakfast ideas the family will be sure to love:

Fruit and nutty oatmeal. Make your favorite oatmeal with nonfat or low-fat milk. Then top it with a tablespoon of dried fruits and unsalted chopped nuts. Dried fruits with the most fiber are apricots, dates, plums and raisins. Add chia or flax seeds for crunch and even more fiber. 336 calories and 6 g fiber.

Chunky Monkey English muffin. Top a whole wheat English muffin with a tablespoon of chunky peanut butter. Add sliced banana and top with raisins. 303 calories and 8 g fiber.

Whole wheat blueberry pancakes or waffles. Substitute whole wheat flour in your favorite pancake or waffle batter, then toss in fresh or frozen blueberries. 234 calories and 5 g fiber.

Blackberry yogurt breakfast parfait. Layer blackberries and low-fat vanilla yogurt in a parfait glass or bowl and top with a tablespoon of granola. 272 calories and 6 g fiber.

Strawberry banana smoothie. Start with one cup of strawberries. Add ½ cup plain, nonfat Greek-style yogurt, half a banana, ½ cup orange juice and a few ice cubes. Blend in the blender and you have a healthy meal in minutes. 234 calories and 5 g fiber.

Information provided by Molly Muchow, Hy-Vee Dietician, 4815 Maple Drive, Pleasant Hill,  515-262-7944.

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