Dietary Fiber and “Cleansing the Arteries”: What Does That Really Mean?
The term "cleansing the arteries" is not about an actual cleanse, but about reducing harmful fats in the blood, preventing atherosclerosis and supporting good cardiovascular health. In this context, dietary fibre plays an important and well-documented role.
What happens in the arteries?
To understand the effects of dietary fibre, we need to take a closer look at what happens in the arteries and the role of LDL cholesterol. The "bad" cholesterol, also known as LDL cholesterol (Low-Density-Lipoprotein), can, over time, be deposited in the arteries through a process called atherosclerosis, leading to reduced blood flow and increased risk of heart attack and stroke. However, a healthy lifestyle and a diet rich in dietary fibre seem to be important for preventing atherosclerosis.
How dietary fibre affects blood vessels
We will take a closer look at the most important effects of dietary fibre, especially soluble fibre, on healthy blood vessels.
1. Lowers LDL cholesterol
Soluble fibre forms a gel-like substance in the intestine. This gel binds to bile acids and will be excreted from the body in the stool. To produce new bile acids, the liver must use cholesterol. The liver extracts cholesterol from the blood (LDL cholesterol), which helps lower blood cholesterol levels.
2. Reduces inflammation
Chronic inflammation increases the risk of atherosclerosis. A diet rich in fibre is associated with less chronic inflammation.
3. Stabilises blood sugar
A diet rich in fibre slows the absorption of sugar into the blood. Stable blood sugar levels may help reduce damage to blood vessels and lower the risk of metabolic syndrome and type 2 diabetes.
4. Promotes healthy intestinal flora
A diet rich in fibre is also associated with healthy intestinal flora. When intestinal bacteria ferment fibre, short-chain fatty acids are produced, which have a positive effect on both cholesterol levels and blood vessel function.
Thus, by increasing our fibre intake, we may gradually improve the factors that influence arterial health by reducing risk factors, supporting metabolic balance, and helping prevent further damage.
How much fibre do we need?
Most health authorities recommend a daily fibre intake of around 25–38 grams, depending on age and sex.
Oatmeal is very high in fibre and contains about 10 grams of dietary fibre per 100 grams of dry oatmeal. Oats are particularly high in the soluble fibre beta-glucan, which is good for digestion and cholesterol.
Try blueberry outmeal for extra fibre and a great taste. Blueberries are a fibre-rich food, with around 3.3-5 grams per 100 grams, which contributes to good digestion and a feeling of satiety. Organic blueberry powder is a good alternative to fresh berries and a convenient option, whether you are at home or out and travelling. Blueberry powder contains 100% organic blueberries, dried and ground.
