You can help yourself to lower cholesterol naturally, without medication, by eating the right foods.
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.
So what does a heart doctor eat to keep her cholesterol numbers in check?
Heart health tip of the day: Eat these 5 fiber-rich foods to lower cholesterol
“As a cardiologist, I always tell patients that lowering their LDL ‘bad’ cholesterol can help prevent cardiovascular disease — and the No. 1 nutrient that can help is fiber,” Dr. Elizabeth Klodas, a preventive cardiologist in Minneapolis, Minnesota, told CNBC.com.
“Many foods have soluble fiber, which binds cholesterol (particles) in the digestive system and drags them out of the body before they get into circulation.”
She eats these five fiber-rich foods every day:
Oats
Chickpeas
Arugula
Almonds
Avocado
Why it matters
Soluble fiber 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.
The trapped cholesterol is excreted in a bowel movement, naturally lowering levels in the body.
Insoluble fiber doesn’t dissolve in water and helps move food through the digestive system, promoting regular bowel movements.
Both types of fiber are found in plant foods, including fruits, vegetables, legumes and whole grains.
But only 5% of Americans consume the recommended amount of fiber, the National Institutes of Health notes.
How to get started
Adults should eat 25-38 grams of fiber per day, so aim to meet that goal with a healthy diet.
Breakfast may be a particularly good time to eat fiber, ensuring a healthy start to the day with foods like oatmeal, whole wheat bread and fruit.
As for Klodas’ favorites, oats are rich in beta-glucan, a type of soluble fiber that “actually clings to cholesterol the body and takes out the bad (LDL) cholesterol,” registered dietitian Natalie Rizzo, nutrition editor for TODAY, previously explained.
Chickpeas are rich in potassium and magnesium, which are important for blood pressure control. They’re among beans with the most fiber.
Arugula is Klodas’ 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.
Almonds are among the three nuts with the most fiber.
Avocados are a delicious source of fiber, and they’re high in healthy fats, which are also good for the heart.
This story first appeared on TODAY.com. More from TODAY: