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Research shows that for every 1 to 2 grams (g) of soluble fiber per day, low-density lipoprotein (LDL), or bad cholesterol is lowered by 1%. That means if you consume approximately 25 g of soluble fiber a day, your LDL decreases by 20%. Here are a few examples of the soluble fiber content in certain foods: 1/2 cup kidney beans, 2 g; carrot, 1.1 g; large apple, 3 g; large orange, 2 g; 3 medium prunes, 1 g; 1 teaspoon psyllium (Metamucil), 6 g.
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