You can help yourself to lower cholesterol naturally, without medication, by eating the right foods.<\/p>\n
Cardiologists say a healthy diet is one of the best ways to protect heart health, in addition to exercising more, staying a healthy weight and quitting smoking.<\/p>\n
So what does a heart doctor eat to keep her cholesterol numbers in check?<\/p>\n
Heart Health Tip of the Day: Eat These 5 Fiber-Rich Foods to Lower Cholesterol<\/p>\n
\u201cAs a cardiologist, I always tell patients that lowering their LDL \u2018bad\u2019 cholesterol can help prevent cardiovascular disease \u2014 and the No. 1 nutrient that can help is fiber<\/a>,\u201d Dr. Elizabeth Klodas, a preventive cardiologist in Minneapolis, Minnesota, told CNBC.com<\/a>.<\/p>\n \u201cMany foods have soluble fiber, which binds cholesterol (particles) in the digestive system and drags them out of the body before they get into circulation.\u201d<\/p>\n She eats these five fiber-rich foods every day: <\/p>\n OatsChickpeasArugulaAlmondsAvocadoWhy It Matters<\/p>\n Soluble fiber<\/a> dissolves in water and forms a gel-like substance in the gut. This goo binds to cholesterol and its precursors, which helps to prevent the digestive tract from absorbing it, dietitians previously told TODAY.com. <\/p>\n The trapped cholesterol is excreted in a bowel movement, naturally lowering levels in the body.<\/p>\n Insoluble fiber doesn\u2019t dissolve in water and helps move food through the digestive system, promoting regular bowel movements.<\/p>\n Both types of fiber are found in plant foods, including fruits<\/a>, vegetables, legumes and whole grains.<\/p>\n But only 5% of Americans consume the recommended amount of fiber, the National Institutes of Health<\/a> notes.<\/p>\n How to Get Started<\/p>\n Adults should eat 25-38 grams of fiber per day, so aim to meet that goal with a healthy diet.<\/p>\n Breakfast may be a particularly good time to eat fiber<\/a>, ensuring a healthy start to the day with foods like oatmeal, whole wheat bread and fruit.<\/p>\n As for Klodas\u2019 favorites, oats are rich in beta-glucan, a type of soluble fiber that \u201cactually clings to cholesterol the body and takes out the bad (LDL) cholesterol,\u201d registered dietitian Natalie Rizzo, nutrition editor for TODAY, previously explained<\/a>.<\/p>\n Chickpeas are rich in potassium and magnesium, which are important for blood pressure control. They\u2019re among beans with the most fiber<\/a>.<\/p>\n Arugula is Klodas\u2019 favorite high-fiber, low-calorie leafy green because of its peppery flavor. Cardiologists list leafy greens as some of the best vegetables for heart health<\/a>.<\/p>\n Almonds are among the three nuts with the most fiber<\/a>.<\/p>\n Avocados are a delicious source of fiber, and they\u2019re high in healthy fats, which are also good for the heart.<\/p>\n