The Habit Dietitians Say May Help Lower Your Cholesterol

If you’re looking to improve your heart health and lower your cholesterol levels, there’s one habit that should be at the top of your list—adding more fiber to your diet. Not only is fiber essential for digestive health, but it also plays an important role in lowering cholesterol, reducing the risk of cardiovascular disease and supporting your overall well-being. The trouble is, most of us aren’t getting enough. In the U.S., only about 5% of men and 9% of women meet their daily needs.

In this article, we’ll explore the many benefits of fiber, how it helps to lower cholesterol, and practical tips to incorporate more of it into your meals. Plus, we asked dietitians to weigh in with their expert advice and top recommendations.

How Adding More Fiber Can Help Lower Cholesterol

Fiber can have a powerful impact on cholesterol levels, especially in the way it interacts with the digestive system. The two types of fiber, soluble and insoluble, play a key role in supporting heart health.

Binds to Cholesterol and Removes It from the Body

According to Lindsay Livingston, RD, consuming more soluble fiber, in the form of foods like oats, beans, lentils, vegetables and fruits like apples and bananas, can help lower cholesterol. “The soluble fiber binds with the cholesterol in your digestive tract, preventing it from being absorbed into your bloodstream,” says Livingston. 

This process helps to lower LDL cholesterol, often referred to as “bad” cholesterol, which is a key contributor to plaque buildup in the arteries. In fact, studies found that a higher intake of soluble fiber significantly reduced total cholesterol and LDL cholesterol levels in adults, confirming that even moderate increases in daily fiber intake can support cardiovascular health.

Improves Gut Health and Supports Cholesterol Regulation

The gut microbiome, which consists of trillions of bacteria, plays an important role in the breakdown of cholesterol. A diet rich in fiber promotes a healthy balance of gut bacteria, which can help regulate cholesterol levels.

Hannah Holzum, RDN, mentions, “Fiber contains prebiotics, which feed the healthy bacteria in your gut. The bacteria then produce short-chain fatty acids, which help reduce cholesterol production in the liver, promoting proper fat digestion and absorption.” By fostering a healthy gut microbiome, fiber supports overall metabolic health, which is essential for managing cholesterol.

Reduces Inflammation and Helps Prevent Cholesterol Buildup

Chronic inflammation is one of the main causes of cardiovascular disease, and it can also lead to elevated cholesterol levels. Eating fiber-rich foods, such as fruits, vegetables and whole grains, can help to fight inflammation, reducing the risk of plaque buildup in the arteries.

Research shows that the polyphenols found in those fiber-rich plant foods have anti-inflammatory effects that help reduce inflammation in the body. By managing inflammation, fiber helps prevent the buildup of cholesterol, reducing the risk of developing atherosclerosis and heart disease.

Other Ways to Lower Your Cholesterol

While dietitians love fiber for lowering cholesterol, there are other diet and lifestyle changes that can also support heart health:

Incorporate more healthy fats. Juliana Crimi, RD, M.H.Sc., suggests choosing healthy unsaturated fats found in foods such as olive oil, nuts, seeds and avocados, and limiting saturated and trans fats to help improve cholesterol levels.

Exercise regularly. According to Nicole Randazzo, M.A., RD, CDCES, exercise raises HDL (“good”) cholesterol, which helps clear LDL from the bloodstream.

Limit added sugars. Holzum recommends reducing the amount of sugar and processed carbohydrates in your diet. Diets high in added sugars and processed carbohydrates can raise triglyceride levels, which can negatively affect cholesterol.

Tips for Forming the Fiber Habit

Women should aim for 25 grams of fiber daily, and men should get 38 grams of fiber per day. Incorporating more fiber into your diet doesn’t have to be hard. To avoid digestive discomfort, try increasing your fiber intake gradually, and drink plenty of water to help fiber move through your digestive system smoothly.

Here are some practical tips for adding more fiber to your meals:

Start the day with fiber. Begin your morning with a fiber-rich breakfast, such as oatmeal topped with fruit, chia seeds and a handful of nuts, or a high-fiber smoothie made with leafy greens, berries and flaxseed.

Choose whole grains. Choose whole grains like quinoa, brown rice and whole-wheat bread instead of refined grains. These foods contain more fiber and are beneficial for lowering cholesterol.

Snack on fiber-rich foods. Choose snacks like raw vegetables paired with hummus, apples with a serving of almond butter, or a handful of nuts to increase your fiber intake throughout the day.

Add in beans and legumes: Include beans, lentils, chickpeas and other legumes in your favorite soups, stews and casserole.

Our Expert Take

“Eating more fiber is one of the best ways to lower your cholesterol,” says Anne Danahy, M.S., RDN. It’s a simple, sustainable change that can provide immediate and long-term heart-health benefits. While increasing fiber is a powerful step, combining it with other heart-healthy habits, such as regular physical activity, limiting saturated and trans fats, and maintaining a balanced diet, can enhance your results. 

To make fiber a lasting habit, start by gradually adding it to meals and snacks, experimenting with different fiber-rich foods, and pairing them with foods you already enjoy. Over time, these small, consistent changes can become second nature, helping you protect your heart and improve your overall diet quality.