Simple Diet Change has the ‘Superpower’ to Lower LDL Cholesterol Naturally, Doctor says - TODAY.com

What the report says

TODAY reported that increasing dietary fiber is a simple nutrition change that may support heart health, including by helping lower LDL cholesterol, often called “bad” cholesterol. The advice was featured in TODAY’s Expert Tip of the Day series, with physician and author Dr. Ian Smith describing fiber as especially useful for the heart because of its effect on cholesterol levels.

According to the TODAY article, adults are advised to consume 25 to 38 grams of fiber each day, but registered dietitian Natalie Rizzo, TODAY’s nutrition editor, said 95% of Americans fall short of that target. The report noted that diets high in animal products, fast food and processed foods, or those that emphasize protein while lacking fruits and vegetables, are typically lower in fiber.

TODAY explained that soluble fiber dissolves in water and forms a gel-like substance that can bind with cholesterol, helping the body remove it through digestion. The article also said fiber can slow the absorption of sugar into the bloodstream, supporting steadier blood sugar levels. TODAY cited the Centers for Disease Control and Prevention in noting that fiber can help prevent or manage diabetes, a condition associated with higher heart disease risk.

Foods highlighted in the report as fiber sources include fruits, vegetables, nuts, whole grains and cereals. Smith specifically suggested oats, beans, lentils, berries and flaxseed. Practical examples included eating oatmeal, choosing whole-wheat pasta or bread, adding beans to salads and snacking on fruits with soluble fiber, such as apricots.