Top 5 Fiber-Rich Foods to Help in Lowering Cholesterol

Did you know the National Heart, Lung, and Blood Institute suggests 15-25 grams of soluble fiber a day can significantly reduce cholesterol?

Below is a list of 5 foods that are notably high in soluble fiber, grouped by category:

*Fruits:

Apples: (especially with the skin on) Rich in pectin, a soluble fiber.
Citrus fruits: Oranges, grapefruits, and lemons provide a good amount of soluble fiber.
Pears: Another great source, especially when eaten with the skin.
Berries: Strawberries and blueberries contain soluble fiber along with antioxidants.

*Vegetables:

Carrots: Easily incorporated into meals or enjoyed raw.
Brussels sprouts: A cruciferous vegetable that offers both soluble and insoluble fiber.
Sweet potatoes: Besides fiber, they provide a good source of potassium.
Okra: Contains mucilage, a soluble fiber that can help with digestion.

*Legumes and Beans:

Lentils, chickpeas, and beans (such as black beans and kidney beans)
Legumes are excellent fiber sources in general, with a good mix of soluble fibers.

*Whole Grains:

Oats: (including rolled oats, steel-cut oats, and oatmeal) One of the best-known sources of soluble fiber, especially pectin.
Barley: Often used in soups and stews, it’s rich in soluble fiber.

*Nuts and Seeds:

Flaxseeds and Chia seeds: Both are excellent sources of soluble fiber and omega-3 fatty acids.
Almonds: While they provide a mix of soluble and insoluble fiber, they also support heart health.

Including these foods in your diet can help regulate blood sugar, support digestion, and lower cholesterol. Enjoy mixing them into meals, salads, and snacks!

written by Andre Shook, certified Movara Nutritionist/Dietician