{SCA} If you are striving for lowering cholesterol levels in your blood, fiber may be one of the most beneficial nutrients on the whole planet. Fiber, the soluble kind such as that found in oat bran, is the type of fiber that actually washes away the bad cholesterol that clings to the inner walls of the arteries. Here are a few simple ways to add fiber to your diet which can help in lowering cholesterol without the use of drugs.

Dietary fiber binds bile, fatty acids, and blood cholesterol together into a large package of waste. Because it makes stool bulkier, fiber promotes easier bowel movements, and helps transport cholesterol out of your body.

The American Heart Association Eating Plan suggests that you eat foods that are high in soluble and insoluble fiber. Foods that are high in soluble fiber, including oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries, and apple pulp, have been shown to reduce blood cholesterol. It is recommended that people eat 20 to 35 grams of soluble and insoluble fiber each day.

The greatest cholesterol-lowering effect of soluble fiber occurs in people who have high cholesterol levels. One study found that dietary fiber intake from 25 to 30 grams lowered the risk of coronary artery disease (CAD) by 12% in U.S. men and women.

Insoluble fiber doesn’t seem to affect blood cholesterol but it promotes healthy bowel movement. Foods that are high in insoluble fiber include whole wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, brussels sprouts, turnips, cauliflower, and apple skin. Fiber from such foods is better for the bowel than fiber supplements, such as psyllium seed products.

Psyllium (a common ingredient in nonprescription fiber supplements and laxatives) has been used to boost the effectiveness of some lipid-lowering drugs while reducing the stomach upset commonly caused by those drugs.2 But products containing psyllium are not recommended to replace foods as a source of fiber.