In fact, less than five percent of Americans get the recommended amount of fiber each day, which is 25 grams a day for women and 38 grams a day for men these are minimums!

Animal products, such as dairy and meat, have no fiber. Fiber can only be found in plant-based foods. Soluble fiber is one type of fiber that can lower cholesterol.

It's found in apples, beans, pears, oats, and chia seeds, just to name a few. Fiber can also help to build a healthy gut, leading to less inflammation and reducing the risk of heart disease. Plant-based foods are naturally low in saturated fat and have more heart-healthy unsaturated fat, which is favorable for a healthy heart.

Many phytonutrients can also reduce your risk of heart disease by dilating blood vessels and improving blood flow. Below are 10 foods or food groups that are packed with fiber and phytonutrients, which may lower total cholesterol, reducing your risk of heart disease.

Oats and other whole grains. Whole grains are high in fiber, phytonutrients, and antioxidants. In observational studies , whole grain intake is consistently associated with improved cardiovascular disease outcomes, as well as with healthy lifestyles. Each whole grain has its own set of nutrients and each could potentially affect cardiovascular risk through different mechanisms.

For example, whole grains high in viscous soluble fiber, like oats and barley, can decrease LDL cholesterol and blood pressure, and also improve blood sugar and insulin responses. Beans, lentils and peas black beans, pinto beans, kidney beans, lentils, chickpeas.

One review looked at prospective research studies that assessed consumption of legumes in regard to the risk for cardio-metabolic diseases and risk factors associated with heart disease and found that those who consumed the most legumes reduced incidence rates for cardiovascular disease, coronary heart disease, and hypertension by as much as 10 percent when compared to those with the lowest intakes.

Beans, lentils, and peas benefit cardiovascular health because they are high in fiber, plant protein, vitamins, minerals and phytonutrients, but low in fat and free of cholesterol, according to the study authors.

What's more, beans, peas, and lentils, are one common food found in the Blue Zone Diets , which are five areas around the world where people live the longest centenarians! Add beans to salads, grain bowls, soups, stews, tacos, or make bean burgers!

Nuts walnuts, pistachios, pecans, Brazil nuts, almonds, cashews. Studies show that people who regularly eat nuts are less likely to have heart attacks or die from heart disease than those who rarely eat them.

Some studies show that avocados can lower LDL cholesterol. One systematic review and meta-analysis showed that avocados can raise HDL however, unlike the other studies, these studies showed no reduction in LDL cholesterol or triglycerides. Overall, avocados have lots of fiber almost 10 grams per avocado , healthy monounsaturated fat, and plenty of phytonutrients, giving them credit as a heart-healthy food.

In fact, one article's headline states: "An Avocado a Day Keeps the Cardiologist Away. Leafy Greens kale, spinach, arugula, Romaine lettuce. In one study , researchers looked at data from over 50, people in Denmark participating in the Danish Diet, Cancer, and Health Study over a year period.

They found that people who consumed one cup of leafy greens daily significantly reduced blood pressure and lowered their risk of heart disease by 12 to 26 percent. Leafy greens contain a substance called nitrates that produce the heart healthy effects.

They also have other nutrients that support heart health, such as vitamin E, folate, vitamin C, carotenoids, calcium, magnesium, and fiber. One cup is only about the size of your hand—easy peasy!

Stir leafy greens into soups, make a dark leafy green salad , or swap out bread with leafy greens as your sandwich "wrap. Cruciferous Vegetables broccoli, bok choy, cauliflower, Brussels sprouts, collard greens, radishes, cabbage, kale.

Cruciferous vegetables contain substances called organo-sulfur compounds that have been shown to reduce the risk of heart disease as well as other lifestyle diseases such as cancer. They're also a good source of fiber, calcium, magnesium and potassium, which also have been shown to reduce the risk of heart disease and support heart health.

Roasted, steamed, raw, or stir-fried — consume these nutrient-packed veggies any way you enjoy them! By adopting certain preventive measures, individuals can influence their cholesterol levels positively and reduce the risk of related health complications.

Here are some tips :. Treating and managing high cholesterol requires a multi-faceted approach that may encompass medical interventions and lifestyle modifications.

Initially, doctors may recommend lifestyle changes to manage cholesterol levels. These changes center around making balanced dietary choices, exercising regularly, and limiting alcohol intake.

If a person is overweight, their doctor may recommend strategies to lose weight. Depending on cholesterol levels and other risk factors, doctors may prescribe medications such as statins or other cholesterol-lowering drugs. Learn more about treatment for high cholesterol. Cholesterol levels and heart health are important concerns for everyone, regardless of dietary preferences.

This includes vegans. While vegan diets contain no dietary cholesterol, people who follow them can still develop high cholesterol. To help maintain healthy cholesterol levels, people should aim to eat a balanced diet, exercise regularly, and avoid smoking or consuming excess alcohol.

Vegans can confidently manage their cholesterol levels through regular health screenings, informed dietary practices, and open dialogue with healthcare professionals. Visit our dedicated hub for more research-backed information and in-depth resources on cholesterol.

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Medical News Today. Major portions of my diet, growing up in Ohio, included the standard American fare of bacon, eggs, and toast for breakfast, a sandwich and chips at lunch, and then "meat and potatoes"-based dinners.

I indulged in pork barbecue, complete with Southern-style fixings, during medical training in North Carolina. So, I feel equipped to commiserate with my patients by sharing my personal journey down a new path. I cut back on steaks and burgers and replaced them with more greens and fish.

At home, we switched to cooking with plant-based oils, such as grapeseed or sunflower. I expected to see improvement due to my changes, but when I checked the results after 6 months, even I was surprised. Along the way, I learned it's a plan my family and I can work into our normal routine, and one that I believe would potentially be effective for anyone who isn't underweight or dealing with digestive diseases.

Benefits of the Mediterranean diet are generally well-accepted, despite some scrutiny of the scientific rigor of the PREDIMED trial , and it's likely a good basis for many individuals.

I appreciate the emphasis on fish and healthful oils, but I think putting olive oil on a health pedestal is extreme. Olive oil's monounsaturated fatty acids are clearly more beneficial for health than saturated fat but likely not as metabolically helpful as certain polyunsaturated fats like alpha-linoleic acid or omega-3 polyunsaturated fatty acids.

I also appreciate the focus on limiting land-based meat, but I think the average American's diet still includes more saturated fat than I aim for, particularly in preparations involving poultry skin.

Low-fat vegetarian diets have long been touted as capable of reversing atherosclerotic plaque, but I often see that accompanied by increased carbohydrate intake, which can lead to weight gain and metabolic syndrome at the expense of potentially healthy fats.

Like many, I'm disappointed by the recent NutriRECS Consortium recommendation that people should "continue current [levels of] processed meat and unprocessed red meat consumption" despite cited information that a reduction in such consumption likely has health benefits. I have enjoyed challenging my historical dietary norms and have already realized significant cholesterol reduction and some weight loss as a result.