Certain soluble fibres form a gel-like substance in the gut. This includes the fibre in oats, barley and pulses. It helps delay or reduce certain nutrients from being absorbed into your blood, such as sugar and fats including cholesterol.

This encourages the bacteria to thrive and produce substances which are thought to be protective for heart health. These can have a number of benefits such as helping to lower cholesterol. A special word about oat and barley fibre Oats and barley contain a special form of soluble fibre called beta glucan which, as part of a healthy diet, has been shown to lower cholesterol.

Eat three servings of these foods each day A bowl of porridge using 30g of porridge oats 13g tablespoons of oatbran — sprinkled onto cereals, or added to casseroles, soups or smoothies ml of oat drink containing at least 1g of beta glucan per serving 1 oat breakfast biscuit 1 serving of oat breakfast cereal flakes g 3 oatcakes Recipes providing at least 30g of oats per serving that are also low in saturated fat 75g cooked pearl barley — you can add these to stews, casseroles, salads or use them instead of rice to make a risotto 40g of barley flakes How much fibre should I be eating?

The table below gives you an idea of how much fibre is in everyday foods. How to boost your fibre intake Start the day with a high fibre breakfast cereal. Add some fresh fruit, dried fruit, seeds or nuts to add extra fibre. Go for wholemeal or seeded wholegrain breads.

For snacks, try fruit, vegetable sticks with hummus, rye crackers, oatcakes or unsalted nuts. Choose wholegrains like wholewheat pasta, quinoa or brown rice. Go for potatoes with skins left on. Such as baked potato, wedges or boiled new potatoes.

These can be eaten hot or used cold for a salad. Swap some meat for plant proteins. Beans, lentils, soy foods, nuts and seeds all contain fibre along with protein and heart-healthy fats. Add pulses or barley to homemade soups. Mix seeds into yoghurts, and sprinkle them on top of salads. If you have any questions, please Contact Us.

Fiber also helps improve intestinal transit time; see Food Mass Transit , and Stool Size Matters. An explanation of the nitric oxide effect can be found in The Power of NO , and the magnesium data is in How Do Nuts Prevent Sudden Cardiac Death? and Mineral of the Year: Magnesium.

The cholesterol angle is covered in Nuts and Bolts of Cholesterol Lowering. Both Optimal Phytosterol Dose and Optimal Phytosterol Source use the same trash-picker analogy to explain the actions of phytosterols.

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Then the cholesterol that does get made has to go do its jobs like making bile salts, hormones, and strong cell structures instead of hanging out in our bloodstream and getting deposited in our arteries. This reduces the risk of heart attack and stroke.

Women need to aim for 25 grams of fiber per day, while men need 38 grams. Use the list below to start including more of the best high-fiber foods. If you need help with making these foods delicious, come see me, Nicole Matala , for ideas and recipes! Heart Health , Heart Monitor. Heart Disease.

Flu , General Posts.

This fermentation not only helps create a healthy gut that promotes the excretion of cholesterol but also produces short-chain fatty acids SCFAs.

Absorption of SCFAs decreases cholesterol synthesis in your liver, which also lowers blood cholesterol 4. However, insoluble fiber does not lower cholesterol like soluble fiber does. Instead, they add bulk to the stool, speed up digestion, and contribute to health in other ways 1.

The — Dietary Guidelines for Americans advise that women should generally consume 25—28 grams of fiber per day and men should aim for 31—34 grams of fiber. For most Americans, the range of 25—35 grams of fiber per day would be considered increased consumption , with soluble fiber composing at least 6 grams of that amount 1.

But some food sources of soluble fiber may be more effective at lowering cholesterol than others. Read on to learn about some of these. Soluble is effective at lowering total and LDL cholesterol levels by decreasing the synthesis of cholesterol in the body and by helping to increase excretion.

Insoluble fiber does not have that same effect. Here are 5 foods high in soluble fiber that may support healthy cholesterol levels. Oats reign supreme among cholesterol-lowering foods. Oats are high in a type of soluble fiber called beta-glucan 7. Several studies since the early s have shown that daily doses of at least 3 grams and up to 5.

A study including 80 participants with mildly elevated cholesterol levels found that consuming 70 grams of oats just under 1 cup — which contribute 3 grams of beta-glucan — daily for 4 weeks lowered total cholesterol by 8. The reduction was significant in comparison with the control group 8.

Legumes, including beans, peas, and lentils, are also high in soluble fiber. An analysis of data from 10 randomized clinical trials with total participants evaluated the effects of non-soy legumes on cholesterol. Results showed that consuming a legume-rich diet for a minimum of 3 weeks prompted an almost point drop in total cholesterol levels and an 8-point drop in LDL levels 9.

Another study in 31 people with type 2 diabetes found that following a heart-healthy diet and replacing 2 servings of red meat — which does not contain fiber — with legumes 3 days a week for 8 weeks significantly lowered LDL levels as compared with a heart-healthy diet alone Legumes such as beans and lentils can help lower total and LDL cholesterol levels, especially as part of a heart-healthy diet.

Apples contain a soluble fiber called pectin. The European Food Safety Authority advises that about 6 grams of pectin daily has been reported to lower blood cholesterol levels Researchers in a small study with 40 participants investigated the effect of eating two apples per day, which contribute about 3.

After 8 weeks of apple consumption, total and LDL cholesterol levels decreased Avocados are a good source of fiber and healthy monounsaturated fats. One whole avocado provides around 4.

A randomized controlled trial found that consuming one avocado a day as part of a healthy diet had beneficial effects on LDL cholesterol levels as compared with other sources of fat A whole avocado contains almost 5 grams of fiber.

In addition to providing antioxidants and healthy fat, avocados appear to support healthy cholesterol levels. Flaxseed is another good source of soluble fiber and healthy fats.

The relationship between flaxseed and blood cholesterol is well established. An older review of 28 studies published between and found that whole flaxseed consumption — but not flaxseed oil consumption — reduced total and LDL cholesterol levels, particularly in postmenopausal people and those with high cholesterol Another older study found that flaxseed fiber powder consumed as a drink or baked into breads and eaten three times a day before meals reduced both total and LDL cholesterol levels, with the drink having a greater effect These benefits were most pronounced with a flaxseed consumption around 3 tablespoons 30 grams or less per day While fiber supplements may help you reach the recommended 25—35 grams of fiber per day, they cannot take the place of eating a balanced diet that includes fiber-rich foods.

Fibre can help you to feel full, which helps prevent overeating. This can help you maintain a healthy weight, which is good for blood pressure, blood sugar control and cholesterol management.

Certain soluble fibres form a gel-like substance in the gut. This includes the fibre in oats, barley and pulses. It helps delay or reduce certain nutrients from being absorbed into your blood, such as sugar and fats including cholesterol. This encourages the bacteria to thrive and produce substances which are thought to be protective for heart health.

These can have a number of benefits such as helping to lower cholesterol. A special word about oat and barley fibre Oats and barley contain a special form of soluble fibre called beta glucan which, as part of a healthy diet, has been shown to lower cholesterol.

Eat three servings of these foods each day A bowl of porridge using 30g of porridge oats 13g tablespoons of oatbran — sprinkled onto cereals, or added to casseroles, soups or smoothies ml of oat drink containing at least 1g of beta glucan per serving 1 oat breakfast biscuit 1 serving of oat breakfast cereal flakes g 3 oatcakes Recipes providing at least 30g of oats per serving that are also low in saturated fat 75g cooked pearl barley — you can add these to stews, casseroles, salads or use them instead of rice to make a risotto 40g of barley flakes How much fibre should I be eating?

The table below gives you an idea of how much fibre is in everyday foods. How to boost your fibre intake Start the day with a high fibre breakfast cereal. Add some fresh fruit, dried fruit, seeds or nuts to add extra fibre. Go for wholemeal or seeded wholegrain breads.

For snacks, try fruit, vegetable sticks with hummus, rye crackers, oatcakes or unsalted nuts. Choose wholegrains like wholewheat pasta, quinoa or brown rice.

Go for potatoes with skins left on. Such as baked potato, wedges or boiled new potatoes. These can be eaten hot or used cold for a salad. Swap some meat for plant proteins. Beans, lentils, soy foods, nuts and seeds all contain fibre along with protein and heart-healthy fats.

Design: Least-squares regression analyses were used to test the effect on blood lipids of pectin, oat bran, guar gum, and psyllium.

Independent variables were type and amount of soluble fiber, initial cholesterol concentration, and other important study characteristics. The effects on plasma lipids of soluble fiber from oat, psyllium, or pectin were not significantly different.

Triacylglycerols and HDL cholesterol were not significantly influenced by soluble fiber.

Article CAS PubMed PubMed Central Google Scholar. Curr Med Res Opin. Grodos D, Tonglet R: Scandinavian simvastatin study 4S. Miettinen TA, Gylling H, Lindbohm N, Miettinen TE, Rajaratnam RA, Relas H: Serum noncholesterol sterols during inhibition of cholesterol synthesis by statins.

J Lab Clin Med. Plat J, Bragt MC, Mensink RP: Common sequence variations in ABCG8 are related to plant sterol metabolism in healthy volunteers. Davis HR, Veltri EP: Zetia: inhibition of Niemann-Pick C1 Like 1 NPC1L1 to reduce intestinal cholesterol absorption and treat hyperlipidemia.

J Atheroscler Thromb. Miettinen TA, Gylling H, Lindbohm N, Miettinen TE, Rajaratnam RA, Relas H, Finnish Treat-to-Target Study Investigators: Serum noncholesterol sterols during inhibition of cholesterol synthesis by statins.

Miettinen TA, Gylling H: Cholesterol synthesis and absorption in coronary patients with lipid triad and isolated high LDL cholesterol in a 4S subgroup. Assmann G, Kannenberg F, Ramey DR, Musliner TA, Gutkin SW, Veltri EP: Effects of ezetimibe, simvastatin, atorvastatin, and ezetimibe-statin therapies on non-cholesterol sterols in patients with primary hypercholesterolemia.

Article Google Scholar. Bingham SA, Gill C, Welch A, Day K, Cassidy A, Khaw KT, Sneyd MJ, Key TJ, Roe L, Day NE: Comparison of dietary assessment methods in nutritional epidemiology: weighed records v.

CAS PubMed Google Scholar. Friedewald WT, Levy RI, Fredrickson DS: Estimation of the concentration of low-density lipoprotein cholesterol in plasma, without use of the preparative ultracentrifuge.

Clin Chem. Marlett JA, McBurney MI, Slavin JL: Position of the American Dietetic Association: health implications of dietary fiber.

J Am Diet Assoc. Article PubMed Google Scholar. Brown L, Rosner B, Willett WW, Sacks FM: Cholesterol-lowering effects of dietary fiber: a meta-analysis. Anderson JW, Baird P, Davis RH, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL: Health benefits of dietary fiber.

Nutr Rev. Anderson JW: Dietary fiber, lipids and atherosclerosis. Gylling H, Puska P, Vartiainen E, Miettinen TA: Serum sterols during stanol ester feeding in a mildly hypercholesterolemic population.

Ketomaki A, Gylling H, Miettinen TA: Effects of plant stanol and sterol esters on serum phytosterols in a family with familial hypercholesterolemia including a homozygous subject. Miettinen TA, Gylling H: The effects of statins and sitosterols: benefit or not?. Curr Atheroscler Rep. Davis HR, Altmann SW: Niemann-Pick C1 Like 1 NPC1L1 an intestinal sterol transporter.

Biochim Biophys Acta. Salas-Salvado J, Farres X, Luque X, Narejos S, Borrell M, Basora J, Anguera A, Torres F, Bulló M, Balanza R, Fiber in Obesity-Study Group: Effect of two doses of a mixture of soluble fibres on body weight and metabolic variables in overweight or obese patients: a randomised trial.

Tucker LA, Thomas KS: Increasing total fiber intake reduces risk of weight and fat gains in women. J Nutr. Vuksan V, Rogovik AL, Jovanovski E, Jenkins AL: Fiber facts: benefits and recommendations for individuals with type 2 diabetes.

Curr Diab Rep. Panahi S, Ezatagha A, Temelli F, Vasanthan T, Vuksan V: Beta-glucan from two sources of oat concentrates affect postprandial glycemia in relation to the level of viscosity. J Am Coll Nutr. Mello VD, Laaksonen DE: Dietary fibers: current trends and health benefits in the metabolic syndrome and type 2 diabetes.

Arq Bras Endocrinol Metabol. Kim H, Stote KS, Behall KM, Spears K, Vinyard B, Conway JM: Glucose and insulin responses to whole grain breakfasts varying in soluble fiber, beta-glucan: a dose response study in obese women with increased risk for insulin resistance.

Eur J Nutr. Rajpathak SN, Kumbhani DJ, Crandall J, Barzilai N, Alderman M, Ridker PM: Statin therapy and risk of developing type 2 diabetes: a meta-analysis. Diabetes Care.

Sattar N, Preiss D, Murray HM, Paul Welsh, Brendan Buckley, Anton de Craen, Sreenivasa Rao Kondapally Seshasai, John McMurray, Dilys Freeman, Wouter Jukema, Peter Macfarlane, Chris Packard, David Stott, Rudi Westendorp, James Shepherd, Barry Davis, Sara Pressel, Roberto Marchioli, Rosa Maria Marfisi, Aldo Maggioni, Luigi Tavazzi, Gianni Tognoni, John Kjekshus, et al: Statins and risk of incident diabetes: a collaborative meta-analysis of randomised statin trials.

Cholesterol Treatment Trialists' CTT Collaboration, Baigent C, Blackwell L, Emberson J, Holland LE, Reith C, Bhala N, Peto R, Barnes EH, Keech A, Simes J, Collins R: Efficacy and safety of more intensive lowering of LDL cholesterol: a meta-analysis of data from , participants in 26 randomised trials.

Download references. MCI has received research grant from FAPESP Foundation for Research of the State of Sao Paulo, Brazil. SCR has received research grant from CNPq National Council for Research and Development, Brazil.

Department of Medicine, Cardiology Division, Federal University of Sao Paulo, Rua Pedro de Toledo, , São Paulo, SP, , Brazil. Synchrophar, Praça Vinte e Oito de Fevereiro, 55, Paulínia, , SP, Brazil. You can also search for this author in PubMed Google Scholar.

Correspondence to Maria C Izar. Open Access This article is published under license to BioMed Central Ltd. Reprints and permissions. Ramos, S. et al. The role of soluble fiber intake in patients under highly effective lipid-lowering therapy.

Nutr J 10 , 80 Download citation. Received : 08 January Accepted : 02 August Published : 02 August Anyone you share the following link with will be able to read this content:.

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Download ePub. Abstract Background It has been demonstrated that statins can increase intestinal sterol absorption. Objective We examined the role of soluble fiber intake in endogenous cholesterol synthesis and in sterol absorption among subjects under highly effective lipid-lowering therapy.

Conclusion Among subjects treated with highly effective lipid-lowering therapy, the intake of 25 g of fibers added favorable effects, mainly by reducing phytosterolemia. Introduction Dietary fiber is widely prescribed [ 1 ], alone or associated with lipid-lowering therapies, in order to reduce cholesterol levels [ 2 ].

Subjects and methods Design and study population We performed a prospective, randomized, open label study, with parallel arms and blinded endpoints. Table 1 Baseline characteristics of the study population by group Full size table.

Results Dietary intake, weight and body mass index The analyses of the dietary recall have shown that the consumption of cholesterol and dietary fiber did not differ between groups; monounsaturated, polyunsaturated, or trans- fatty acids were also similar.

Table 2 Characteristics of the diet consumed at baseline and 12 weeks, by group Full size table. Figure 1. Full size image. Table 3 Anthropometric and laboratory parameters at baseline and 12 weeks, by group Full size table. Discussion This study examined the role of fiber supplementation in patients under effective therapy with lipid-lowering drugs.

When you think of cholesterol-lowering foods, Cheerios or oatmeal may pop into your mind. Both products can sport this claim because of the fiber content of oats.

Research indicates that eating a fiber-rich diet can lower cholesterol levels and therefore support heart health 1. Cholesterol is a waxy, fatlike substance that your liver naturally produces.

Your body uses cholesterol to maintain the structure of cell membranes and to make vitamin D and hormones such as cortisol, estrogen, and testosterone 2. So your liver produces substances called lipoproteins to transport cholesterol and triglycerides — a type of fat — in your bloodstream 2.

There are two main forms of cholesterol: low-density lipoprotein LDL and high-density lipoprotein HDL 2. Inflammation can oxidize LDL particles. These particles then become unstable and harmful, especially if there are a lot of them in your bloodstream.

High levels of LDL can harden arteries, lead to blockages, and increase the risk of heart disease. The total amount of cholesterol in your blood is referred to as your total cholesterol.

It is determined by your HDL, LDL, and triglycerides. Eating fiber lowers cholesterol by lowering the amount of LDL cholesterol that is absorbed into your bloodstream.

Eating fiber may lower cholesterol by lowering the amount of LDL cholesterol in your blood. Soluble fiber forms a gel-like substance in your intestines, slowing down digestion. It also traps cholesterol and prevents your body from reabsorbing it into your bloodstream.

The trapped cholesterol is then excreted from your body in stool 1 , 4. In addition, bacteria living in your large intestine ferment, or feed on, soluble fiber.

This fermentation not only helps create a healthy gut that promotes the excretion of cholesterol but also produces short-chain fatty acids SCFAs. Absorption of SCFAs decreases cholesterol synthesis in your liver, which also lowers blood cholesterol 4.

However, insoluble fiber does not lower cholesterol like soluble fiber does. Instead, they add bulk to the stool, speed up digestion, and contribute to health in other ways 1. The — Dietary Guidelines for Americans advise that women should generally consume 25—28 grams of fiber per day and men should aim for 31—34 grams of fiber.

For most Americans, the range of 25—35 grams of fiber per day would be considered increased consumption , with soluble fiber composing at least 6 grams of that amount 1.

But some food sources of soluble fiber may be more effective at lowering cholesterol than others. Read on to learn about some of these. Soluble is effective at lowering total and LDL cholesterol levels by decreasing the synthesis of cholesterol in the body and by helping to increase excretion.

Insoluble fiber does not have that same effect. Here are 5 foods high in soluble fiber that may support healthy cholesterol levels. Oats reign supreme among cholesterol-lowering foods.

Oats are high in a type of soluble fiber called beta-glucan 7. Several studies since the early s have shown that daily doses of at least 3 grams and up to 5.

A study including 80 participants with mildly elevated cholesterol levels found that consuming 70 grams of oats just under 1 cup — which contribute 3 grams of beta-glucan — daily for 4 weeks lowered total cholesterol by 8.

The reduction was significant in comparison with the control group 8. Legumes, including beans, peas, and lentils, are also high in soluble fiber.

An analysis of data from 10 randomized clinical trials with total participants evaluated the effects of non-soy legumes on cholesterol. You may republish this material online or in print under our Creative Commons licence.

You must attribute the article to NutritionFacts. org with a link back to our website in your republication. If any changes are made to the original text or video, you must indicate, reasonably, what has changed about the article or video.

You may not apply legal terms or technological measures that restrict others from doing anything permitted here.

If you have any questions, please Contact Us. Fiber also helps improve intestinal transit time; see Food Mass Transit , and Stool Size Matters.

An explanation of the nitric oxide effect can be found in The Power of NO , and the magnesium data is in How Do Nuts Prevent Sudden Cardiac Death? and Mineral of the Year: Magnesium. The cholesterol angle is covered in Nuts and Bolts of Cholesterol Lowering.

Both Optimal Phytosterol Dose and Optimal Phytosterol Source use the same trash-picker analogy to explain the actions of phytosterols.

Read our important information about translations here. Subscribe to our free newsletter and receive the preface of Dr. By subscribing, you will automatically receive the latest videos emailed to you or downloaded to your computer or portable device.

Select the subscription method below that best fits your lifestyle. Copy the address found in the box above and paste into your favorite podcast application or news reader. org Search Search. Greger's Live Presentations. How Not to Age How Not to Die How Not to Diet How Not to Die Cookbook How Not to Diet Cookbook How to Survive a Pandemic View All Books.

Explore NutritionFacts. org Audio Podcast Webinars Blog Recipes Guides and Handouts Speaking Dates How to Live Longer Daily Dozen Digest Daily Dozen Challenge Host a Screening Plant-Based Living Series Optimum Nutrient Recommendations.

E-Mail Subscriptions Volunteer Newsletter Facebook Twitter Instagram Pinterest YouTube Vimeo. Donate Volunteer Our Supporters Donor Rewards and Recognition.