Eat Foods Rich in Soluble Fiber

Large amounts of soluble fiber can be found in fruits and vegetables, whole grains, flax, apples, and legumes. Soluble fiber cannot be broken down by human enzymes; as a result, it passes through your digestive tract, absorbing water and forming a thick paste.

Soluble fiber absorbs bile, a fluid your liver produces to help in the digestion of fats, as it moves through your body. The fiber as well as any attached bile are eventually eliminated in your stool. Because cholesterol is a component of bile, your liver removes cholesterol from your bloodstream to produce more bile, which naturally reduces your cholesterol levels. In as little as four weeks, regular soluble fiber consumption is linked to a 5–10% decrease in both total cholesterol and "bad" LDL cholesterol. Although eating 5 to 10 grams of fiber daily is advised for the best cholesterol-lowering results, studies have shown that 3 grams per day can also be beneficial.