Soluble Fiber Calculator - Great for lowering cholesterol
If you have high cholesterol, consider initiating therapeutic lifestyle changes (TLC).
Treatment guidelines recommend a multifaceted lifestyle approach to reduce the risk of coronary heart disease.
Therapeutic Lifestyle Changes should include:
1. TLC Diet:
Saturated fat less than 7 percent of calories, and cholesterol less than 200 mg/day.
Consider increased viscous (soluble) fiber (10-25 g/day) and plant stanols/sterols (e.g. Benecol) 2 grams/day as therapeutic options to enhance LDL lowering.
2. Weight Managment.
3. Increased physical activity.
Use the calculator below to determine what foods will help you target a minimum of 10 grams of soluble fiber per day. Higher levels of soluble fiber (20-25 grams) can also decrease stroke risk.
Check out our blog article on this calculator.
Links to our various Fiber calculators
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Vegetables
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Item |
Serving Size |
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Artichoke |
1 medium |
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Asparagus, cut |
1/2 cup |
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Beets sliced |
1/2 cup |
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Broccoli |
1/2 cup |
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Brussels sprouts |
1/2 cup |
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| Carrot |
1 medium |
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Celery, fresh chopped |
1 cup |
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Cabbage (red, white) |
1/2 cup |
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Cauliflower |
1 cup |
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Corn, canned |
1/2 cup |
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Endive (salad)
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10 leaves |
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Greens (collards, beet greens , dandelion, kale, Swiss chard, turnip
greens)
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1/2 cup |
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Lettuce, iceberg |
1 cup |
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Onion |
1/2 cup |
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| Peas green, fresh or frozen |
1/2 cup |
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| Potato, baked with skin |
1 medium |
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Pepper, green,sliced, raw |
1/2 cup |
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Spinach (raw) |
1 cup |
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Sweet potatoes |
1 small |
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Zucchini (cooked) |
1/2 cup |
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Estimated 'Calorie' Calculators
Several of these calculators may be particularly useful for dieters. Just about every single MAJOR calorie/ energy equation that has been released over the last 90 years is included below. Each calculator has a customized printout option for easy analysis. Recommendation: Try each calculator - print out the results - then compare!
Basal Metabolic Rate (BMR) Overview. Body Weight Calculators
- Adjusted Body Weight Calculator and Ideal Body Weight Calculator
- Body Mass Index Calculator - BMI - Determines if your weight is in proportion to your height based on Federal guidelines released by the National Heart, Lung, and Blood Institute. The BMI is helpful in determining health risks and appropriate interventions.
- Dieting Calculator - This calculator provides several useful outputs including the calculated 'Body Mass Index' or BMI. It will also estimate your 'Basal Metabolic Rate' or BMR. Also included is an estimate of your 'Total Energy Expenditure' or TEE which indicates the number of calories needed per day to maintain your current weight.
Fiber Calculators
Protein
Other Diet and Nutrition Calculators
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