In This ArticleView AllIn This ArticleSoluble Fiber & CholesterolHow to Eat More Soluble FiberThe Bottom Line
In This ArticleView All
View All
In This Article
Soluble Fiber & Cholesterol
How to Eat More Soluble Fiber
The Bottom Line
Your body gets cholesterol intwo ways: from your liver and from your diet. But things get sticky when cholesterol begins to build up too much in your bloodstream and starts attaching itself to arteries, potentially causing blockages. “Cholesterol in the blood increases for a variety of reasons including poor diet, genetics, stress, lack of exercise, high blood pressure and uncontrolled diabetes,” says Veronica Rouse, RD, ofThe Heart Dietitian.
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Pictured Recipe:One-Pot Lentil & Vegetable Soup with Parmesan
According to theCenters for Disease Control and Prevention, over 100 million U.S. adults have high cholesterol levels, which increases the risks for cardiovascular diseases, theleading cause of death worldwide. Medication is available to help lower your cholesterol, but thefoods you choosecan help make a significant difference, too. Our top pick forthe No. 1 nutrient to reduce cholesterol is soluble fiber.
How Soluble Fiber Helps Lower Cholesterol
Eating both types of health-promoting fiber is vital for a healthy eating pattern. Here’s how soluble fiber shines bright with its cholesterol-lowering effects.
May Prevent Cholesterol Absorption
“Soluble fiber is particularly helpful in lowering cholesterol. That’s because types of soluble fibers called viscous fibers, including pectins, gums, mucilages and some hemicelluloses, are known to reduce LDL, non-HDL and Apo B levels. Viscous fibers form a gel in your gastrointestinal tract and prevent bad cholesterol from being absorbed. One viscous fiber, beta-glucan, is found in foods like oatmeal and barley,” says Kiran Campbell, RD, owner ofKiran Campbell Nutrition.
Might Reduce Cholesterol Production via the Gut
How to Add More Soluble Fiber to Your Diet
“For my clients with high cholesterol, I am a big advocate for including soluble fiber food choices with every meal. I often recommend adding flax or chia seed with breakfast, high-soluble-fiber fruits like apples or pears with lunch, and including legumes or high-fiber grains with dinner. It’s actually quite easy to spread these foods throughout the day and ensure a consistent intake of soluble fiber all day long,” says VenHuizen.
Mostek also encourages adding a meatless day into your week. That way, you’re better able to prioritize high-fiber plant-based choices such as lentils or sweet potatoes, which arefoods that have more fiber than an apple.“Swap your refined grains for whole grains, focus on adding more color to your plate, and consider adding psyllium husk fiber into your supplement routine, saysCaroline Thomason, RD, CDCES, a dietitian and diabetes educator in Washington, D.C.
Dining out? Here’s a unique recommendation. “Check out your local vegan restaurants. You may be surprised at how good vegan food actually can be!” says Mostek. Vegan meals are often built around high-fiber foods such as beans, whole grains, nuts and more.
One helpful thing to note: upping your fiber intake requiresstaying hydrated, trust us.
“A common issue people have when they increase the fiber in their diet is they actually find it hard to go to the bathroom. That’s usually because they have forgotten that when they add more fiber, they also need to increase the amount of water they drink. Make sure, if you’re increasing your fiber to lower your cholesterol, that you drink more water, too. This combination will help to lower cholesterol,” says Michelle Saari, RD, M.Sc., a health and nutrition expert at theNational Coalition on Health Care.
Soluble fiber is a beneficial nutrient that may helpnaturally lower cholesterol. Maintaining healthy cholesterol ranges may protect against cardiovascular diseases like stroke and heart attack. Overall, it’s not just one nutrient that is the cure-all for cholesterol reduction; medication and lifestyle changes may be necessary. “Nutrition is just one piece of the puzzle when it comes to lowering cholesterol. I recommend getting regular joyful exercise, doing your best to get adequate sleep, staying hydrated, managing stress in healthy ways and not smoking. Keep in mind that genetics often play a role in a person’s cholesterol, which is unfortunately out of our control,” says Caroline Young, M.S., RD, LD, RYT, owner ofWhole Self Nutrition.
Talk to your medical provider or registered dietitian for more help managing your cholesterol levels. Until then, check out ourlow-cholesterol diet planfor plenty of fiber and other heart-healthy nutrients to get you started.
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