High-Fiber Foods to Include in Your Cholesterol-Lowering Diet

Recipes and tips for adding soluble fiber to your meals

Fiber rich foods
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Foods rich in soluble fiber can play an important role in your heart-healthy diet. Studies have shown that soluble fiber has a variety of health benefits, including modestly lowering LDL cholesterol levels. The American Heart Association recommends consuming at least 25 grams of fiber daily.

There are many types of soluble fiber, including pectin, mucilage, and psyllium, and these fibers widely vary according to the types of foods you typically consume. Although you can take a soluble fiber supplement, it is better to include a variety of fiber-rich foods in your cholesterol-lowering diet, since these foods can introduce other healthy nutrients into your meals. Believe it or not, there is a wide range of fiber-containing foods that you can add to your cholesterol-friendly meal plans. The following healthy foods listed below are rich in soluble fiber, and can be plugged into practically any meal:

Whole Grains

There are many different types of whole grains that contain soluble fiber, including:

Given the vast array of high-fiber grains available, including them in your heart-healthy dishes shouldn’t be too difficult. Just be careful about adding too much salt, sugar, or butter to these delicious foods, which can have a negative impact on your healthy diet if too much is used. Whether you want to include a small pilaf side dish or a full, hearty soup, these healthy recipes will give you some ideas on how whole grains can add a delicious - and healthy - touch to your meals.


When you think of fiber, apples most often come to mind because they contain high amounts of the soluble fiber, pectin. However, many other fruits also contain varying amounts of soluble fiber that can help keep your cholesterol levels healthy. Fruits are also high in other nutrients, including vitamins, phytosterols, and antioxidants. Fruits can lend additional flavor and sweetness to a dish, without you having to resort to adding refined sugar. Fruits can also be incorporated into many types of foods - whether it is for a dessert, a small appetizer, or even in the main course.


Vegetables, including peas, broccoli, sweet potatoes, and celery, contain a combination of soluble fiber and insoluble fiber. They are considered to be a very versatile foods with minimal calories and fat - making them an excellent addition to your cholesterol-lowering diet. Just like the other high-fiber food categories above, vegetables can also be incorporated into a lot of different dishes. You can consume your vegetables raw or you could grill, steam, roast or lightly saute them in olive or canola oil. Although tempting, you should avoid "creaming" your veggies, which can add a lot of saturated fat and calories. You should also limit dips and sauces that are high in fat and sugar - since these can also increase calories. If you are looking for tasty, high-fiber meals incorporating vegetables, try some of these healthy recipes:


Beans are also a healthy source of soluble fiber. This, coupled with their high protein and low-fat content, make beans a go-to staple in many heart-healthy dishes. There are many types of beans that can qualify as a healthy addition to one of your favorite meals, including cannellini beans, kidney beans, black beans, and navy beans. In many cases, beans can make a more than suitable low-fat substitute for meat in a dish. Beans can also be easily coupled with any of the above foods to create a delicious, filling, cholesterol-friendly meal.

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  • Whitney EN and SR Rolfes. Understanding Nutrition, 14ed. Wadsworth Publishing 2015.
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