Lowering cholesterol with fiber-rich foods -
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Show references Tangney CC, et al. Lipid management with diet or dietary supplements. Accessed March 6, Your guide to lowering your cholesterol with therapeutic lifestyle changes.
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Prevention and treatment of high cholesterol hyperlipidemia. American Heart Association. Feather A, et al. Lipid and metabolic disorders. Elsevier; Pacheo LS, et al. Avocado consumption and risk of cardiovascular disease in US adults. Journal of the American Heart Association. Eating an avocado once a week may lower heart disease risk.
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Supplier Information. Avocados may lead to a moderate to large reduction in lowering LDL cholesterol. Avocados are high in monounsaturated fatty acids that may help to increase HDL cholesterol levels, which can be beneficial for cardiovascular health.
Olive oil is a key component of the Mediterranean diet and may have beneficial effects on cholesterol levels. According to a study in the American Heart Association AHA journal Circulation , a traditional Mediterranean diet containing virgin olive oil may have beneficial effects on HDL cholesterol and protection against plaque formation in the arteries.
Foods containing plant sterols or stanols, or phytosterols, may cause a moderate reduction in LDL cholesterol. Consuming a minimum of 2g phytosterols per day in addition to a healthy diet may help people to manage high cholesterol.
It is most effective to consume phytosterols twice a day with a main meal. Soy products may have a mild effect on cholesterol levels. Some research suggests that consuming soy protein may help to lower total cholesterol and reduce risk factors from high LDL levels.
According to a review , fiber supplements are not as beneficial to health as eating a high fiber diet. Only specific fiber supplements may help to improve cholesterol. Those that contain gel-forming fiber, such as psyllium or beta-glucan, may be effective in lowering high cholesterol.
Gel-forming fibers may also help to control blood sugar in people with type 2 diabetes. Fiber supplements with insoluble fiber or non-gel-forming fiber do not have the same benefits. This includes:. Other steps that may help to lower cholesterol include:.
High levels of LDL cholesterol, and low levels of HDL cholesterol, can increase the risk of cardiovascular disease. Foods that are high in soluble fiber include oats, barley, legumes, and many fruits and vegetables.
Eating a diet high in fiber may be more beneficial to health than fiber supplements, although supplements containing psyllium or beta-glucan may help. Natural ways to lower cholesterol include replacing trans fats and saturated fats, eating more soluble fiber, and exercising regularly.
Learn more…. It is possible for a person to have high cholesterol but low blood pressure. This can occur for various reasons. Learn more here.
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Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Beth Sissons — Updated on September 25, Does fiber lower cholesterol?
Foods to try Can supplements help? Other tips Summary Soluble fiber, found in foods such as oats, vegetables, and fruits, may help to lower cholesterol. Does eating fiber lower cholesterol? Cholesterol-lowering foods. Can fiber supplements help lower cholesterol? Other ways to lower cholesterol.
How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.
We avoid using tertiary references.
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