According to the Therapeutic Lifestyle Change (TLC) program, consumption of 5-10 grams (g) of soluble fiber on a daily basis can help reduce “bad” cholesterol by 3-5%. Soluble fiber blocks the absorption of cholesterol and fats through the wall of the small intestines into the bloodstream.
To get 5 g of soluble fiber in the diet, one can consume: ½ cup of cooked oatmeal (1 g), one medium orange (2 g), and one medium pear (2 g).
To obtain 10 g of soluble fiber, a person can add on: 1/2 cup cooked brussels sprouts (3 g), ½ cup cooked barley (1 g), and ½ cup cooked lentils (1 g).
For much more information about the TLC program check out: http://www.nhlbi.nih.gov/health/public/heart/chol/chol_tlc.pdf
Baked Banana Oatmeal is an old recipe that my sister has recently revived to add some great-tasting soluble fiber to my dad’s diet and to give his heart some tender, loving care. It’s perfect for breakfast or an any-time snack.
Baked Banana Oatmeal
- Serves 4 to 6
1 3/4 cups traditional oats
1/4 to 1/3 cup brown sugar*
1 tsp. cinnamon
1 tsp. baking powder
1/4 cup craisins
1 1/3 cups skim milk
1 egg or 2 egg whites, beaten
1 large ripe banana, mashed
Canola oil, for coating pan
1/2 cup chopped walnuts
Preheat the oven to 375°F. Combine the first 5 ingredients in a medium bowl. Combine next two ingredients in another bowl. Stir milk mixture into the oat mixture and pour into an 8-inch square baking pan coated with a small amount of canola oil. Top with chopped nuts. Bake for 18 minutes and broil for 1-2 minutes to toast the nuts. Now it’s time to enjoy a portion of baked oatmeal straight out of the pan or in a bowl with a little bit of milk mixed in!
*Adjust sugar according to the sweetness of the banana.