Starting your day with oat-based cereal or oatmeal is a simple way to get 1-2 grams of soluble fiber, which is important for lowering cholesterol and meeting daily fiber intake recommendations.
Barley and other whole grains, similar to oats and oat bran, can lower the risk of heart disease by providing soluble fiber.
Barley and other whole grains
Beans are rich in soluble fiber, take longer to digest, and keep you full, making them useful for weight loss. With so many varieties and preparation options, they're a versatile food.
Consuming 25 grams of soy protein a day can lower LDL by 5% to 6%, found in soybeans and foods made from them like tofu and soy milk, though the effect is more modest than once thought.
Eating fish twice a week lowers LDL by replacing meat and providing LDL-lowering omega-3 fats, reducing triglycerides and preventing abnormal heart rhythms.
Supplements offer the least appealing way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber.
Fruits like apples, grapes, citrus fruits, and strawberries are rich in pectin, a type of soluble fiber that lowers LDL cholesterol levels by reducing the amount of cholesterol that is absorbed by the bloodstream.
Eggplant and okra are both low-calorie vegetables that provide a good amount of soluble fiber.
Eggplant and okra