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Q: My doctor recommended more soluble fiber to reduce my cholesterol level. What is the recommended amount per day?

Posted February 05, 2014 in Advice Column, Ames

A: Soluble fiber binds cholesterol and removes it from the body before it is absorbed into the bloodstream. Health professionals recommend 10 to 25 grams of soluble fiber daily. Tips to increase soluble fiber:

• Eat three or more servings of foods rich in soluble fiber daily: oatmeal, oat bran, barley, beans (kidney, black, navy), flax seed, chia seed, apples, pears, bananas, oranges, strawberries, blackberries, prunes, carrots, Brussels sprouts, cabbage, broccoli, green beans and edamame.

• Increase consumption of whole-grain foods — whole wheat pasta, brown rice and whole-grain breads. Wake up to a bowl of Hy-Vee High Fiber Oatmeal, which has eight grams of soluble fiber, to help remove the cholesterol your body produces while you sleep. Eat high-fiber cereal for breakfast. Choose a whole-grain cereal with at least three to five grams of soluble fiber. Kashi Go-Lean Crunch and Kashi Go-Lean Crisp are great choices for soluble fiber. Sprinkle ground flax seed or chia seed on oatmeal, yogurt or salads or add to a smoothie.

There’s also a soluble fiber powder available in the Ames Hy-Vee HealthMarkets that provides 10 grams of soluble fiber per scoop. For more information about this product, stop by and visit your Ames Hy-Vee dietitian. The information is not intended as medical advice. Please consult a medical professional for individual advice.

Information provided by Nicole Arnold, Hy-Vee, 3800 Lincoln Way, Ames, 515-292-5543,

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