Fruits, vegetables, grains and legumes tend to be low in fat and have no cholesterol. These can be called health foods. Most are also good sources of dietary fiber, complex carbohydrates and vitamins. It is recommended that you eat foods high in complex carbs and fiber,some kinds of soluble fiber, such as pectin and oat bran, when eaten in large amounts in a diet low in saturated fat, may reduce total cholesterol and LDL cholesterol.
Most people consume only 50% the fiber they need on a daily basis. Dietary fiber is the term used for the parts of plants that your body can't digest. Fiber is classified as either soluble or insoluble. When regularly eaten as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol, thus reducing the risk of heart disease. A high-fiber diet may also help reduce the risk of diabetes and colon and rectal cancer. Fruits, vegetables, whole-grain foods, beans and legumes are all good sources of dietary fiber.
Replace low-fiber foods (white bread, white rice, and chips) with high-fiber foods (whole-grain bread, brown rice, fruits and vegetables). Try to eat more raw vegetables and fresh fruit. Cooking vegetables can reduce their fiber content, and skins are a good source of fiber. Eat high-fiber foods at every meal. Bran cereal for breakfast is a good start, but try to include some fruits, vegetables, whole-grains and beans in your diet as well.