Eating fiber, especially soluble fiber, can lower LDL (“bad”) cholesterol levels, research shows.

How does fiber lower cholesterol?
Soluble fiber forms a gel-like substance in your intestines, slowing down digestion. It also traps cholesterol and prevents it from being reabsorbed into your bloodstream. The trapped cholesterol is then excreted from your body in your stool.
In addition, the bacteria that live in your colon feed on soluble fiber. This fermentation helps create a healthy gut microbiome that encourages cholesterol excretion.

It also produces short-chain fatty acids (SCFAs), the absorption of which reduces cholesterol synthesis in the liver, which also reduces blood cholesterol levels.
We know that elevated cholesterol and triglyceride levels are two important risk factors that increase the chances of developing heart and blood vessel disease, which is the leading cause of death in our country and the world.

High blood cholesterol levels play a significant role in the development of conditions such as atherosclerosis, carotid artery disease, coronary artery disease, heart attack, stroke, peripheral artery disease, and sudden cardiac death.

The 2020-2025 Dietary Guidelines for Americans advise women to consume 25-28 grams of fiber per day, and men should consume 31-34 grams of fiber.

Foods that can support healthy cholesterol levels

Here are 5 foods rich in soluble fiber that can support healthy cholesterol levels:

Legumes
Legumes are rich in soluble fiber. They also have a positive effect on gut health.

Oatmeal
Oatmeal is the best food for lowering cholesterol. They are rich in a type of soluble fiber known as beta-glucan.

According to a 2022 study, consuming 3 grams of beta-glucan from oatmeal significantly reduced LDL cholesterol.

Taking more than 3 grams per day did not increase the cholesterol-lowering effect.

Apples

Apples contain a soluble fiber known as pectin. The European Food Safety Authority advises that a daily intake of 6 grams of pectin may reduce blood cholesterol levels.

A study in 40 participants examined the effect of consuming two apples per day, which contribute about 3.7 grams of pectin. After 8 weeks of consuming apples, total and LDL cholesterol levels decreased.

However, it is important to note that the study highlighted that various nutritional aspects of apples may have contributed to their cholesterol-lowering effect, not just the pectin.

Avocado

Avocado is a good source of fiber and healthy monounsaturated fats.

A 2019 study found that consuming one avocado per day as part of a healthy diet has a beneficial effect on LDL cholesterol levels, compared to other sources of fat.

These benefits are attributed to the fats, fiber, and antioxidants in avocados.

Flaxseed
Flaxseed is another good source of soluble fiber and healthy fats. It is also a good source of alpha-linolenic acid (ALA), which has a positive effect on blood lipids.

A 2023 study found that consuming flaxseeds reduces LDL and total cholesterol levels.

It is important to note that flaxseeds come in different forms. To achieve the best bioavailability of ALA, it is most beneficial to consume them in a ground form.

Do fiber supplements also lower cholesterol?

A 2018 study found that psyllium supplementation significantly reduced LDL cholesterol.

Other studies show that psyllium can be used in combination with statins – cholesterol-lowering drugs – to further lower cholesterol.

Keep in mind that while fiber supplements can help you reach the recommended fiber intake of 25–35 grams per day, they cannot replace a balanced diet that includes fiber-rich foods.

It is important to consult your doctor before adding supplements to your routine, especially if you are taking statins. They will be able to make a decision based on your individual needs.

What else can help lower cholesterol?

The following dietary and lifestyle factors can also help lower cholesterol:

Exercise
Regular physical exercise can counteract increases in LDL cholesterol and triglycerides. Aim for 30 minutes of exercise 5 times a week, including strength training.

Reduce your intake of saturated fat
Saturated fat is mainly found in animal products such as red meat and dairy products. Replacing saturated fat with unsaturated fat can lower total cholesterol.

Lose excess weight
Losing 5-10% of your body weight can lower total and LDL cholesterol.

Bottom Line
Including more soluble fiber in your diet is a great way to help lower or support healthy cholesterol levels and protect against heart disease. Most fibrous foods, such as whole grains, fruits, vegetables, and legumes, contain a mix of soluble and insoluble fiber.

If your goal is to lower your cholesterol, try including foods rich in soluble fiber in your diet, reducing your saturated fat intake, and incorporating exercise.