In fact, eating just one garlic clove per day for three months is enough to lower total cholesterol by 9% ( 15). Human studies have shown that garlic, turmeric and ginger are especially effective at lowering cholesterol when eaten regularly ( 12, 13, 14). Herbs and spices are nutritional powerhouses packed with vitamins, minerals and antioxidants. Your body pulls cholesterol from the bloodstream to make more bile, therefore reducing levels.
Summary Soluble fiber lowers cholesterol by preventing reabsorption of bile in your gut, which leads to the excretion of bile in the feces. It’s recommended to eat at least 5–10 grams of soluble fiber each day for the maximum cholesterol-lowering effects, but benefits have been seen at even lower intakes of 3 grams per day ( 6, 7). Regular soluble fiber consumption is associated with a 5–10% reduction in both total cholesterol and “bad” LDL cholesterol in as little as four weeks ( 5). Eventually, both the fiber and attached bile are excreted in your stool.īile is made from cholesterol, so when your liver needs to make more bile it pulls cholesterol out of your bloodstream, which lowers cholesterol levels naturally. Humans lack the proper enzymes to break down soluble fiber, so it moves through your digestive tract, absorbing water and forming a thick paste.Īs it travels, soluble fiber absorbs bile, a substance produced by your liver to help digest fats. Soluble fiber is found in large quantities in beans, legumes, whole grains, flax, apples and citrus ( 5).
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