- Eating more fiber can have a positive affect on your cholesterol levels and overall heart health.
- Experts recommend foods like raspberries, beans, chia seeds and oats.
- Lifestyle factors, like getting regular exercise and avoiding smoking, can also reduce your risk.
Maintaining healthy cholesterol levels is one of the most effective ways to protect your heart, and the good news is that making simple diet and lifestyle changes can have a significant impact. “When it comes to managing cholesterol, fiber is your best friend, but it’s often missing from the typical American diet,” says Melissa Jaeger, RD, LD. In fact, 95% of U.S. women, and 97% of men, don’t meet the recommended intake of 14 grams of fiber per 1,000 calories eaten. “Instead of focusing on foods to reduce in your diet to manage your cholesterol, consider what nutrients you can add,” says Jaeger, who points to fruits, vegetables, legumes and whole grains as go-to fiber-rich choices.
Fiber is a type of carbohydrate found in plant food that mostly travels through the digestive system intact. Insoluble fiber helps support regular bowel movements, while soluble fiber plays a crucial role in lowering cholesterol levels. “During digestion, fiber binds to cholesterol particles, moving them out of the body,” says Elizabeth Klodas, M.D., a preventive cardiologist. Some types of fiber may also support healthy cholesterol levels by interacting with the gut microbiome.
Keep reading for six of the best high-fiber foods to support healthy cholesterol levels, backed by experts and evidence.
Oatmeal
A bowl of oats in the morning may be an effective way to lower your cholesterol. Not only does each cup of cooked oats have 4 grams of fiber, but most of that fiber is soluble fiber, the type that’s especially beneficial to lowering cholesterol.
Beta-glucans in oats possess gel-forming properties that help remove cholesterol from the intestines and also influence gut bacteria, supporting cholesterol reduction through several mechanisms, including the production of short-chain fatty acids.
Avocado
One-third of an avocado provides 3 grams of fiber. And you don’t have to resort to guacamole to enjoy one, either. Jaeger recommends blending avocado into smoothies, serving it with scrambled eggs and adding a few slices to salads and sandwiches.
One large study found that people with an elevated waist circumference who ate one avocado per day for six months experienced reductions in total cholesterol and LDL cholesterol levels compared with those who ate their usual diet sans avocado. Researchers believe this effect may be related to avocados’ influence on gut microbiota and their phytosterol content, in addition to the high amount of fiber.
Chia Seeds
Not only do chia seeds have 9.8 grams of fiber in every ounce, but they’re also an excellent source of other cholesterol-fighting compounds like omega-3 fatty acids and antioxidants. A review found that eating chia seeds may be especially beneficial for lowering total cholesterol and LDL cholesterol in individuals with obesity or type 2 diabetes.
“Chia seeds also contain fiber, fat and protein that promote satiety and help prevent overeating, which could lead to weight gain and/or prevent loss and raise ‘bad’ cholesterol,” says Christina Badaracco, M.P.H., RDN, LDN. And because chia seeds are so versatile, it’s easy to fit them into your diet. Simply add a spoonful to your smoothie, oatmeal, baked goods or make chia pudding for a treat.
Raspberries
Most fruits will give your meal or snack a fiber boost, but raspberries take the lead with 8 grams in each cup. An analysis of 11 studies found that eating raspberries may help lower total and LDL cholesterol levels and increase HDL cholesterol in some individuals. Researchers suggest that the combination of anthocyanins, fiber and various polyphenols in raspberries impacts how lipids are digested, absorbed and synthesized, leading to more optimal levels.
Liz McMahon, M.P.H., RDN, recommends pairing them with oatmeal or chia pudding for a fiber-rich breakfast that will keep you full and support a healthy heart.
Legumes
“Beans and lentils are both good sources of soluble fiber and are affordable, versatile and delicious,” says Lisa Andrews, M.Ed., RD, LD. In a study, consuming 1 cup of canned beans daily for four weeks reduced total and LDL cholesterol levels in adults with high cholesterol. Another recent study found similar effects from eating lentils each day.
Both types of legumes are rich in resistant starch, a type of fiber that is fermented by bacteria in the colon, producing short-chain fatty acids that disrupt lipid metabolism. Add beans and legumes to your meals or use them in place of animal-based proteins to increase fiber and variety in your diet.
Edamame
“Soy foods are a good source of plant-based protein and fiber, both of which can help stabilize blood sugar, lower cholesterol and promote feelings of fullness,” says Jennifer House, M.Sc., RD, a nutrition consultant for the United Soybean Board. Just 1 cup of edamame has 8 grams of fiber, most of which is soluble.
Edamame’s cholesterol-lowering effects aren’t just thanks to its high fiber content, though. Soy protein may also help lower LDL cholesterol by up to 3% to 4%. This effect is most likely thanks to a specific protein found in soy that inhibits the formation of LDL cholesterol particles in the liver.
Other Strategies to Help Lower Cholesterol
- Move more: Research supports that adding an extra aerobic session each week, an extra week of exercise or extra time to your current sessions can all support healthier cholesterol levels. ”The greatest benefit of exercise doesn’t come from moving up from running half-marathons to full marathons, it comes from doing something when you used to do nothing,” encourages Klodas.
- Get your numbers checked: Klodas recommends getting your cholesterol (along with blood sugar and blood pressure) checked on a routine basis, because you can’t necessarily feel when these numbers are higher than they should be.
- Replace saturated fats with unsaturated fats: While there are some cardiovascular benefits associated with full-fat dairy, which is often high in saturated fat, the benefits do not outweigh the replacement of saturated fats with unsaturated fat sources when it comes to your cholesterol. Avocados, avocado oil, olive oil, nuts and seeds are all excellent sources of heart-healthy unsaturated fats.
- Quit smoking (or just don’t start): Compared to nonsmokers, current smokers’ total cholesterol is 3% higher on average and triglycerides are up to 15% higher, along with an increased risk of heart disease and stroke.
High-Fiber Meal Plan To Try
7-Day High-Fiber Meal Plan, Created by a Dietitian: 1,200 Calories
Our Expert Take
Eating more fiber from whole plant foods can have a significant impact on your cholesterol levels and heart health. Foods like oats, raspberries, beans and chia seeds are easy to include in everyday meals and snacks. Pairing these foods with other healthy lifestyle changes like regular exercise, replacing saturated fats with unsaturated fats, getting your numbers checked regularly and avoiding cigarettes can support a healthy cardiovascular system.
