Does Soluble Fiber Lower Cholesterol?

The short answer is yes, soluble fiber does lower cholesterol and it has been scientifically proven.

In 1997, the U.S Food and Drug Administration allowed whole oat food manufacturers to make the claim that their products lower cholesterol and reduce the risk of heart disease.

Soluble fiber can be found in many foods, not just in high fiber cereals.

An analysis done by Rispin, et. al. that was published in the 1992 issue of the Journal of American Medical Association found that two servings of oats daily reduced cholesterol by an additional 2-3 percent on top of a low-fat diet.

There are plenty of soluble fiber sources, here is a list of some of them:

Kidney Beans
Pinto Beans
Oat bran
Oranges
Oatmeal
Peas
Apples
Barley
Broccoli
Spinach
Strawberries
Brown rice

On top of eating plenty of high fiber foods, you should be eating plenty of fruits, vegetables and remember to avoid unhealthy processed foods such as cookies, sodas, hamburgers and pizzas.

Sources:

1: American Journal of Clinical Nutrition, Vol 52, 1020-1026
2: "Effects of soluble dietary fiber on low-density lipoprotein cholesterol and coronary heart disease risk." Current Atherosclerosis Reports, Vol 10, Nr 6, December, 2008.
3: Go Ask Alice!: A bowl of oatmeal keeps the cholesterol at bay

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