Soluble fiber

The majority of Americans do not eat enough fiber, which is essential for a healthy digestive system. Studies found that fiber reduced LDL cholesterol more effectively than a low-fat diet alone.

According to the American Heart Association, insoluble fiber lowers the overall risk of heart disease while soluble fiber lowers LDL cholesterol. Soluble fiber works to lower cholesterol even when you eat a low-fat, low-cholesterol diet. It helps to prevent blood sugar spikes that trigger your body to make more cholesterol. In oats, there is a significant amount of soluble fiber. Fruits, vegetables, and legumes like beans and peas are additional excellent sources of soluble fiber. Eat less "white" or refined grains and more whole-grain bread and pasta. Supplemental fiber can also help to boost soluble and insoluble fiber consumption.