- High cholesterol can increase your risk for heart disease.
- Experts say the number one afternoon habit to help lower your cholesterol is reaching for a fiber-rich snack.
- Fiber helps lower HDL cholesterol, fights inflammation and supports a healthy weight.
Taking care of your heart is one of the best things you can do for your health. Heart disease is a leading cause of death among Americans and certain lifestyle factors—like high cholesterol—can increase your risk. Though high cholesterol can sometimes be genetic, what you eat makes a difference. If you’re looking for a simple way to lower your cholesterol, experts say the number one afternoon habit to start is reaching for a fiber-rich snack. Fiber is essential for heart health and cholesterol management, yet 95% of Americans don’t eat enough of it. We talked to cardiologists and a dietitian who shared how eating a fiber-filled snack can support lower cholesterol numbers, fiber-containing snack ideas and other healthy cholesterol-lowering tips.
Why You Should Eat More Fiber
Fiber Helps Lower LDL or “Bad” Cholesterol
There are two common types of fiber: soluble and insoluble. It’s important to eat a variety of fiber-rich foods to get the benefits they provide. For lowering cholesterol in particular, you want more soluble fiber. “Fiber, particularly soluble fiber, binds cholesterol in the intestinal tract and prevents it from being absorbed,” notes cardiologist Elizabeth Klodas MD, FACC.
There have been many studies linking soluble fiber to lower cholesterol levels. A recent meta-analysis found that for every additional 5 grams of a soluble fiber supplement people consumed helped lower LDL cholesterol by over 5 mg/dL. Getting more fiber also helped lower total cholesterol and triglyceride levels.
Fiber Supports a Healthy Weight
Obesity is a risk factor for cardiovascular disease and high cholesterol, in part because of inflammation and insulin resistance. “Fiber can make you feel full, which is helpful to limit portion size,” states cardiologist Matthew J. Bocchese, MD. Fiber takes longer to digest, which is also why it aids in feeling more satisfied after a meal or snack.
Fiber also interacts with your hunger hormones, like GLP-1, to send a signal to your brain that you’re full. “Fiber is also the fuel for the specific bacteria in the microbiome that make GLP-1 (the same molecule as Ozempic or Wegovy). Which means that fiber helps curb appetite as well, reducing calorie intake leading to weight loss naturally,” adds Klodas.
Fiber Fights Inflammation
While humans can’t technically digest fiber, the bacteria in our gut can “feed” off those fibers. And as fiber gets fermented in our gut, it produces short chain fatty aids which help reduce inflammation. Fiber is also found in fruits, vegetables, beans, whole grains and nuts, which are all promoted in an anti-inflammatory style of eating.
“Beyond fiber, we also want to add foods that combat inflammation, since even with normal cholesterol levels, chronic inflammation can increase cardiovascular risk, particularly in women. A nutrient-adequate diet that includes B vitamins, omega-3 fatty acids, selenium, zinc, and polyphenols has been shown to help lower markers of inflammation, such as hsCRP,” says Michelle Routhenstein, M.S., RD, CDCES, CDN, a preventive cardiology registered dietitian.
Fiber Promotes Healthy Blood Sugar Levels
“In addition to directly decreasing cholesterol absorption, fiber can help regulate blood sugar,” notes Bocchese. “Insulin plays an integral role in how your body makes cholesterol, which is why people with insulin resistance, such as those with diabetes or prediabetes, tend to have higher cholesterol.”
Fiber helps slow digestion, leading to smaller blood sugar spikes after eating. A systematic review that looked at people with Type 2 diabetes found that fiber helped improve fasting blood glucose and HbA1c levels, a measure of blood sugar over time. Making sure you eat carbohydrates with fiber is key for blood sugar management. Balance out carbs with healthy fat and protein too, and limit added sugars in your diet.
Snack Ideas
Snacks are one of the best ways to add nutrients to your diet, hit your fiber goals and stay energized for the rest of the day. “Daily fiber needs vary by age and sex: men should get 28–34 grams, and women should get 22–28 grams. Try these fiber-containing snack ideas:
If you’re choosing a packaged snack, look for one with at least 3 grams of fiber that’s low in added sugar, sodium and saturated fat.
Other Tips for Better Cholesterol
- Move your body: “Regular exercise—in addition to all of its other heart and mental health benefits—can help lower cholesterol by increasing your body’s metabolism of cholesterol and decreasing or preventing insulin resistance,” notes Bocchese. Any movement helps, so try short walks or small exercise breaks throughout the day if you’re just getting started.
- Get enough lycopene: Lycopene is a carotenoid that may help lower inflammation, improve HDL cholesterol and lower total cholesterol. Routhenstein suggests getting more from cooked tomatoes and red bell peppers.
- Eat fatty fish: Routhenstein shares, “add omega-3-rich fatty fish (like salmon, sardines, or mackerel) to improve HDL function, which helps recycle LDL cholesterol back to the liver.”
- Limit saturated fat, added sugar, and sodium: What you eat more of for your cholesterol is just as important as what you eat less of. Sugar, saturated fat, and sodium have been associated with poor heart health outcomes. Check the labels on package foods, stay mindful of how much sugar and salt you add to meals and snacks and choose fats like olive or avocado oil over butter.
Meal Plan to Try
You Just Found Out You Have High Cholesterol—Try This 30-Day Meal Plan, Created by a Dietitian
Our Expert Take
It would be nice if a fiber boost in the afternoon flipped a switch and lowered cholesterol instantly. But your health is a bit more complex than that. Still, small habits—like choosing a fiber-filled snack in the afternoon—can spark other healthy shifts. And over time, those small changes add up to make a meaningful difference. “By committing to simple, repeatable dietary routines now, you can improve not only your cholesterol numbers but also overall cardiometabolic health, including blood pressure, blood sugar, and long-term heart function,” notes Klodas.
