Soluble fiber foods that help lower LDL cholesterol
Soluble fiber can reduce how much cholesterol gets into your bloodstream. Mayo Clinic says 5 to 10 grams or more a day decreases LDL cholesterol. Here are the foods that have it, and home-cooked dishes that use them.
Foods with soluble fiber
Oatmeal and oat bran
A serving of oatmeal or oat bran cereal gives 3 to 4 grams of fiber (Mayo Clinic).
Barley
One of the Portfolio Diet’s soluble fiber foods.
Kidney beans
Named by Mayo Clinic; easy to add to stews and chili.
Brussels sprouts
Named by Mayo Clinic.
Apples and pears
Named by Mayo Clinic; fruit after dinner counts.
Psyllium
A fiber supplement used in the Portfolio Diet. Ask your doctor or pharmacist before starting one.
Also: beans, chickpeas and lentils
A 2014 review of 26 trials found that one serving a day of beans, chickpeas, lentils or split peas (about 2/3 cup cooked) lowered LDL cholesterol by about 5% on average.
Getting to 5 to 10 grams a day
It adds up across the day more than in one meal: oatmeal at breakfast, beans in a stew or chili, and fruit after dinner. The Portfolio Diet, a cholesterol-lowering way of eating, combines soluble fiber with soy, nuts and plant sterols.
Questions
How much soluble fiber lowers LDL cholesterol?
Mayo Clinic says 5 to 10 grams or more of soluble fiber a day decreases LDL cholesterol.
Which foods have soluble fiber?
Oatmeal and oat bran, barley, kidney beans, Brussels sprouts, apples and pears are good sources. Psyllium is a fiber supplement used in the cholesterol-lowering Portfolio Diet.
How does soluble fiber lower cholesterol?
Mayo Clinic says soluble fiber can reduce how much cholesterol is absorbed into your bloodstream.
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General nutrition information, not medical advice. Food is one part of cholesterol; genes and medication matter too. Keep your doctor in the loop.
Eat Healthy AF is general nutrition information, not medical advice. It doesn't diagnose or treat anything. Keep your doctor in the loop, and don't change any medication without them.