If you’ve been diagnosed with high cholesterol, it’s all too easy to focus on what you shouldn’t eat. But did you know that eating more foods rich in soluble fiber is an easy, all-natural way to lower your numbers? Heart-healthy soluble fiber is found in foods like oats, beans, lentils, edamame, fruits and vegetables. And it does more than just lower cholesterol. Soluble fiber has also been shown to promote digestive health and support weight loss. So, there are lots of good reasons to eat more of it!
Read on to learn how adding more soluble fiber to your meals can help reduce your cholesterol and improve your overall health, plus other cholesterol-lowering strategies.
How Soluble Fiber Can Help Lower Cholesterol
“Soluble fiber acts like a sponge in your digestive tract, binding to cholesterol to reduce its absorption in the body,” explains Melissa Mitri, M.S., RD, a registered dietitian specializing in weight loss. How, exactly, does it work? After eating soluble fiber, it forms a gel-like substance in your digestive tract that attaches to fat-transporting substances called bile acids. This process helps whisk cholesterol out of your body and eliminate it through waste Additionally, research suggests that soluble fiber may feed beneficial gut bacteria. When these bacteria flourish, they produce substances called short-chain fatty acids (SCFAs) that regulate cholesterol production in the liver and suppress its release into the bloodstream.
“By decreasing cholesterol absorption, soluble fiber from both supplements and food is shown to reduce total and LDL cholesterol levels in your blood, supporting heart health,” says Mitri. It’s so powerful that one study found that for every 5 grams of soluble fiber from supplements people consumed, their LDL cholesterol dropped by 5.5 mg/dl, and their total cholesterol declined by 6 mg/dl.
However, lower cholesterol isn’t soluble fiber’s only benefit. Its ability to foster the production of SCFAs may also enhance gut health by nourishing the cells that line your colon. As a result, they are believed to help alleviate constipation and reduce the risk of inflammatory bowel disease and colon cancer. Because soluble fiber slows digestion, it may also help with weight management.
Tips to Incorporate More Soluble Fiber into Your Diet
Mitri suggests the following practical ways to boost your soluble fiber intake:
- Start Your Day with Oats. Oats are a rich source of beta-glucan, a type of soluble fiber that has been shown to lower cholesterol. A warm bowl of oatmeal topped with berries and a sprinkle of chia seeds is a delicious breakfast option. For a new spin on an old favorite, try these overnight Triple-Berry Blended Oats or an energizing bowl of Overnight Matcha Oats with Berries.
- Add Beans and Lentils. Beans pack a healthy combination of soluble and insoluble fiber. Mitri loves substituting beans or lentils for meat in soups, stews and salads. If you’re short on time, think canned beans. No soaking or boiling required. Need some mealtime inspiration? Check out our Slow-Cooker Kale & White Bean Stew or Vegan Lentil Soup.
- Snack on Fruits. Between meals, reach for soluble fiber-rich fruits like apples, pears and oranges. Or whip up any of these Healthy Apple Recipes. And if you’re feeling fancy, try these Caramelized Spiced Pears.
- Front-Load Vegetables. Carrots, sweet potatoes and Brussels sprouts all deliver soluble fiber. Toss them on a sheet pan with olive oil and roast them for a simple, nutrient-packed side dish. Then, use the leftovers the next day as a healthy filling for tacos.
- Up Your Whole Grain Intake. Almost all of us could use more whole grains on our plates. For more cholesterol-lowering beta-glucan, think barley. If you’ve never cooked with barley before, this Bean & Barley Soup is a reader favorite. When you’re short on time, quinoa is a quick, tasty way to add more soluble fiber to your rotation. Try it in our Quinoa Avocado Salad for a light yet satisfying lunch or dinner.
- Sprinkle on Some Seeds: “Ground flaxseeds or chia seeds can be added to yogurt, smoothies or salads for an extra dose of fiber,” says Mitri. Get a jump-start on your day’s fiber with this rich, creamy Chia Seed Pudding. Or, whip up a batch of our No-Added-Sugar Chia Seed Jam to spread on toast or stir into yogurt.
Other Strategies to Lower Cholesterol
While increasing soluble fiber is the best first step for lowering cholesterol, combining it with these healthy lifestyle changes can further support your cholesterol-lowering goals.
- Choose Healthy Fats. “Focus on unsaturated fats from sources like avocados, nuts, seeds, olive oil and fatty fish,” says Mitri. These fats lower harmful LDL cholesterol and raise beneficial HDL cholesterol for a healthier overall cholesterol profile, she says. “At the same time, reduce saturated and trans fats commonly found in red meat, butter and processed foods,” she adds.
- Exercise Regularly. Studies indicate regular aerobic exercise helps lower harmful LDL cholesterol and increases beneficial HDL cholesterol. The American Heart Association recommends 150 minutes of moderate aerobic exercise and two days of strength training per week.
- Maintain a Healthy Weight. According to the AHA, carrying extra weight is linked to higher LDL and lower HDL cholesterol levels. Losing 5% to 10% of your body weight can significantly improve your heart health.
- If You Smoke, Seek Help Quitting. Smoking damages blood vessels and lowers HDL cholesterol while raising LDL cholesterol, which can lead to arterial plaque buildup. Of course, stopping smoking isn’t easy. So, speak to your health care provider for support quitting. It may be one of the best things you can do for your heart.
- Limit Alcohol. While moderate alcohol consumption may raise protective HDL cholesterol, research shows that excessive drinking can increase LDL cholesterol and triglycerides. If you drink, stick to no more than one drink per day for women or two for men.
The Bottom Line
If lower cholesterol is a goal, add more soluble fiber to your diet. Soluble fiber helps reduce total and LDL cholesterol for better heart health while also promoting gut health and supporting weight management. To work more soluble fiber in your diet, focus on foods like oats, barley, beans, lentils, fruits, vegetables, and chia and flax seeds.
For even more cholesterol-lowering power, pair this habit with other heart-healthy lifestyle changes like exercising regularly, consuming healthy fats and avoiding tobacco and alcohol. As always, speak with your health care provider or a registered dietitian for personalized guidance on lowering your cholesterol.
