Cholesterol and Fiber

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Cholesterol—Found in meats and produced naturally in your body to absorb and transport fatty acids. It is vital in the formation of vitamin D, cell membranes, bile acids, and hormones. Too much can lead to atherosclerosis, which is the hardening of the arteries.  

Fats and cholesterol must be transported by lipoproteins:

  1. Low-density lipoprotein (LDL)—Known as bad cholesterol. LDL feeds the brain and the heart through the arteries. A blood clot can occur when LDL is oxidized by free radicals. This causes the plaque to build up in the arteries.  
  2. High-density lipoprotein (HDL)—Known as good cholesterol. This lipoprotein picks up the cholesterol that LDL left behind in the blood vessels and arteries. The cholesterol that is picked up is eventually taken back to the liver to be recycled or excreted. 

Source: Hatfield, PhD. Frederick C. Fitness: The Complete Guide. 8.1.5th ed. Santa Barbara: International Sports and Sciences, 2004. 480-481.

Fiber—Compound found in plants that does not contribute to energy and does not get digested in humans. Fiber cleans out the intestines and slows the breakdown of starch.

  1. Insoluble Fiber (cellulose) —This type of fiber does not dissolve in water creating roughage. This clears out the gastrointestinal track, by increasing the rate of digestion. Insoluble Fiber makes you feel full because it is not dissolved in water and is hard to digest.
  2. Soluble Fiber (pectin) —Removes surplus cholesterol by binding to bile acids in the small intestines and excreting them after they aid in fat digestion. Soluble fiber slows down the digestion process as well.

Source: Hatfield, PhD, Frederick C. Fitness: The Complete Guide. 8.1.5th ed. Santa Barbara: International Sports and Sciences, 2004. 472-473.

Note: Fiber prevents zinc, calcium, and iron from being absorbed and fiber intake should not be increased at a rapid rate.

Source: Insel, Paul, Elaine R. Turner, and Don Ross. Nutrition. 2nd ed. Boston: Jones and Bartlett, 2004. 143-146.

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