Plants provide two types of fiber: soluble and insoluble. Soluble fibers absorb and dissolve in water, while insoluble fiber cannot. Certain soluble fibers play a direct role in natural cholesterol reduction by preventing its absorption in the intestines. Not all soluble fibers work to reduce cholesterol. Those found in oats, barley, fruits, beans and psyllium do.

Recommendations for target intake levels of soluble fiber vary: the NIH recommends a minimum of 10 grams of soluble fiber per day, and the NCEP targets 25 grams. To achieve the lower objective of 10g, you would need about five servings of oatmeal daily – even oatmeal lovers would likely find this idea objectionable. For good sources of cholesterol-lowering soluble fiber, follow a whole food, plant-based diet, which will help you to achieve these target levels, and consider use of natural cholesterol lowering supplements. Selected sources of cholesterol lowering soluble fiber:

Research Updates:

February 2011:  Providing further support for the recommendation to eat plenty of dietary fiber, a new large prospective cohort study shows that fiber intake is associated with a significantly reduced risk of total death, including cardiovascular mortality and deaths from infectious and respiratory diseases [1]. 

This  analysis adds to the literature and suggests dietary fiber intake (that is: the consumption of foods high in fibers ---and other plant-based nutritients -- like whole grains,  vegetables, beans and fruits) is also associated with decreased likelihood of death.     

1. Park Y, Subar AF, Hollenbeck A, et al. Dietary fiber intake and mortality in the NIH-AARP Diet and Health Study. Arch Intern Med 2011; DOI:10.1001/archinternmed.2011.18.