This nutrient is a hero when it comes to heart health.
Your body gets cholesterol intwo ways: from your liver and from your diet.
Our top pick forthe No.
Antonis Achilleos
1 nutrient to reduce cholesterol is soluble fiber.
Insoluble fiber moves more quickly through the digestive tract, adding bulk to stool to help preventconstipation.
Eating both types of health-promoting fiber is vital for a healthy eating pattern.
Heres how soluble fiber shines bright with its cholesterol-lowering effects.
May Prevent Cholesterol Absorption
Soluble fiber is particularly helpful in lowering cholesterol.
Viscous fibers form a gel in your gastrointestinal tract and prevent bad cholesterol from being absorbed.
Science continues to echo the benefits of soluble fiber.
Campbell highlights the studies from a 2023 review published inAdvances in Nutrition.
Researchers concluded that 15 grams of soluble fiber daily had the greatest effect on lowering total cholesterol levels.
This process alters the intestinal microbiota, contributing to the cholesterol-lowering effects of soluble fiber.
First, start by aiming to have it with every meal if you’re able to.
Mostek also encourages adding a meatless day into your week.
Heres a unique recommendation.
Check out your local vegan restaurants.
You may be surprised at how good vegan food actually can be!
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.
double-check, if youre increasing your fiber to lower your cholesterol, that you drink more water, too.
The Bottom Line
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.
Nutrition is just one piece of the puzzle when it comes to lowering cholesterol.
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.
