{"id":262384,"date":"2025-07-13T19:50:09","date_gmt":"2025-07-13T19:50:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/262384\/"},"modified":"2025-07-13T19:50:09","modified_gmt":"2025-07-13T19:50:09","slug":"expert-approved-high-fiber-foods-to-help-lower-cholesterol","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/262384\/","title":{"rendered":"Expert-Approved High-Fiber Foods to Help Lower Cholesterol"},"content":{"rendered":"<ul>\n<li>Eating more fiber can have a positive affect on your cholesterol levels and overall heart health.\u00a0<\/li>\n<li>Experts recommend foods like raspberries, beans, chia seeds and oats.\u00a0<\/li>\n<li>Lifestyle factors, like getting regular exercise and avoiding smoking, can also reduce your risk.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Maintaining <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7912602\/foods-to-boost-your-good-cholesterol\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">healthy cholesterol levels<\/a> 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. \u201cWhen it comes to managing cholesterol, fiber is your best friend, but it\u2019s often missing from the typical American diet,\u201d says <a href=\"https:\/\/blog.myfitnesspal.com\/author\/melissa-jaegermyfitnesspal-com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Melissa Jaeger, RD, LD<\/a>. In fact, 95% of U.S. women, and 97% of men, don\u2019t meet the <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/how-much-fiber-should-you-be-eating-11752876\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">recommended intake of 14 grams of fiber<\/a> per 1,000 calories eaten. \u201cInstead of focusing on foods to reduce in your diet to manage your cholesterol, consider what nutrients you can add,\u201d says Jaeger, who points to fruits, vegetables, legumes and whole grains as go-to fiber-rich choices.\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 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. \u201cDuring digestion, <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/best-nutrient-to-help-lower-cholesterol-8399539\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">fiber binds to cholesterol particles<\/a>, moving them out of the body,\u201d says <a href=\"https:\/\/www.steponefoods.com\/pages\/about-elizabeth-klodas-md\" class=\"pseudoStyle\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Elizabeth Klodas, M.D.<\/a>, a preventive cardiologist. Some types of fiber may also support healthy cholesterol levels by interacting with the gut microbiome.\n<\/p>\n<p id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Keep reading for six of the best <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/8044305\/best-high-fiber-vegetables\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">high-fiber foods<\/a> to support healthy cholesterol levels, backed by experts and evidence.\u00a0\n<\/p>\n<p>  Oatmeal  <\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> A bowl of <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/joy-bauers-protein-packed-oatmeal-is-perfect-for-busy-mornings-8709502\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">oats in the morning<\/a> 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\u2019s especially beneficial to lowering cholesterol.\n<\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Beta-glucans in oats possess gel-forming properties that help remove cholesterol from the intestines and also <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/2059033\/best-and-worst-foods-to-eat-for-gut-health\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">influence gut bacteria<\/a>, supporting cholesterol reduction through several mechanisms, including the production of short-chain fatty acids.\n<\/p>\n<p>  Avocado  <\/p>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> One-third of an avocado provides 3 grams of fiber. And you don\u2019t have to resort to guacamole to enjoy one, either. Jaeger recommends blending <a href=\"https:\/\/www.eatingwell.com\/recipe\/262759\/spinach-avocado-smoothie\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">avocado into smoothies<\/a>, serving it with scrambled eggs and adding a few slices to salads and sandwiches.\n<\/p>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> One large study found that people with an elevated waist circumference who ate one avocado per day for six months experienced reductions in <a href=\"https:\/\/www.eatingwell.com\/article\/7836633\/high-cholesterol-diet-plan-for-beginners\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">total cholesterol and LDL cholesterol levels<\/a> compared with those who ate their usual diet sans avocado. Researchers believe this effect may be related to avocados\u2019 influence on gut microbiota and their phytosterol content, in addition to the high amount of fiber.\u00a0\n<\/p>\n<p>  Chia Seeds  <\/p>\n<p id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Not only do chia seeds have 9.8 grams of fiber in every ounce, but they\u2019re also an excellent source of other cholesterol-fighting compounds like omega-3 fatty acids and antioxidants. A review found that <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/food-to-eat-more-of-if-you-have-high-cholesterol-11736513\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">eating chia seeds<\/a> may be especially beneficial for lowering total cholesterol and LDL cholesterol in individuals with obesity or type 2 diabetes.\n<\/p>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cChia seeds also contain <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/high-fiber-3-ingredient-snack-recipes-11765364\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">fiber, fat and protein<\/a> that promote satiety and help prevent overeating, which could lead to weight gain and\/or prevent loss and raise \u2018bad\u2019 cholesterol,\u201d says <a href=\"http:\/\/www.christinabadaracco.com\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Christina Badaracco, M.P.H., RDN, LDN<\/a>. And because chia seeds are so versatile, it\u2019s easy to fit them into your diet. Simply add a spoonful to your smoothie, oatmeal, baked goods or make chia pudding for a treat.\n<\/p>\n<p>  Raspberries  <\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Most fruits will give your meal or snack a fiber boost, but <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/are-raspberries-good-for-you-11711954\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">raspberries take the lead<\/a> 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 <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/foods-rich-in-anthocyanins-11727484\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">combination of anthocyanins, fiber and various polyphenols<\/a> in raspberries impacts how lipids are digested, absorbed and synthesized, leading to more optimal levels.\n<\/p>\n<p id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a href=\"http:\/\/www.lizmcmahonnutrition.com\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Liz McMahon, M.P.H., RDN<\/a>, recommends pairing them with oatmeal or chia pudding for a fiber-rich breakfast that will keep you full and support a healthy heart.\u00a0\n<\/p>\n<p>  Legumes  <\/p>\n<p id=\"mntl-sc-block_31-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cBeans and lentils are both good sources of <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/high-fiber-pantry-items-i-buy-every-week-8789132\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">soluble fiber and are affordable<\/a>, versatile and delicious,\u201d says <a href=\"http:\/\/www.soundbitesnutrition.com\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Lisa Andrews, M.Ed., RD, LD<\/a>. 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.\n<\/p>\n<p id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Both types of legumes are rich in <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/what-is-resistant-starch-11749332\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">resistant starch<\/a>, 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.\u00a0\n<\/p>\n<p>  Edamame  <\/p>\n<p id=\"mntl-sc-block_36-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cSoy foods are a good source of <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/plant-based-protein-benefits-11712145\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">plant-based protein and fiber<\/a>, both of which can help stabilize blood sugar, lower cholesterol and promote feelings of fullness,\u201d says <a href=\"https:\/\/firststepnutrition.com\/about\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Jennifer House, M.Sc., RD,<\/a> a nutrition consultant for the United Soybean Board. Just 1 cup of edamame has 8 grams of fiber, most of which is soluble.\n<\/p>\n<p id=\"mntl-sc-block_38-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Edamame\u2019s cholesterol-lowering effects aren\u2019t 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.\n<\/p>\n<p>  Other Strategies to Help Lower Cholesterol  <\/p>\n<ul id=\"mntl-sc-block_41-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li><strong>Move more<\/strong>: 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. \u201dThe greatest benefit of exercise doesn\u2019t come from moving up from running half-marathons to full marathons, it comes from doing something when you used to do nothing,\u201d encourages Klodas.\u00a0<\/li>\n<li><strong>Get your numbers checked<\/strong>: Klodas recommends getting your cholesterol (along with blood sugar and blood pressure) checked on a routine basis, because you can\u2019t necessarily feel when these numbers are higher than they should be.\u00a0<\/li>\n<li><strong>Replace saturated fats with unsaturated fats<\/strong>: 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 <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/swap-to-lower-risk-of-heart-disease-and-diabetes-8679543\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">heart-healthy unsaturated fats<\/a>.\u00a0<\/li>\n<li><strong>Quit smoking (or just don\u2019t start)<\/strong>: Compared to nonsmokers, current smokers\u2019 total cholesterol is 3% higher on average and triglycerides are up to 15% higher, along with an increased risk of heart disease and stroke.<\/li>\n<\/ul>\n<p>High-Fiber Meal Plan To Try<br \/>\n<a id=\"mntl-card-list-items_1-0\" class=\"comp mntl-card-list-items mntl-document-card mntl-card card card--no-image\" data-doc-id=\"7163208\" data-tax-levels=\"\" href=\"https:\/\/www.eatingwell.com\/article\/289462\/7-day-high-fiber-meal-plan-1200-calories\/\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\"><\/p>\n<p>7-Day High-Fiber Meal Plan, Created by a Dietitian: 1,200 Calories<\/p>\n<p><\/a><\/p>\n<p>  Our Expert Take  <\/p>\n<p id=\"mntl-sc-block_46-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Eating more fiber from <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7878282\/complete-plant-based-diet-grocery-list\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">whole plant foods<\/a> 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.<\/p>\n","protected":false},"excerpt":{"rendered":"Eating more fiber can have a positive affect on your cholesterol levels and overall heart health.\u00a0 Experts recommend&hellip;\n","protected":false},"author":2,"featured_media":262385,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-262384","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114847667077521300","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/262384","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=262384"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/262384\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/262385"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=262384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=262384"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=262384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}