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Oatmeal, oat bran and high-fiber foods. Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the bad cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes.Soluble fiber can reduce the absorption of cholesterol into your bloodstream.Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol.Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber.oluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber.
PROOF. Studies have shown that plant sterols reduce cholesterol levels by seven to ten per cent within three weeks, as part of a diet low in saturated fat. DOSE. You need to consume 2g in one go alongside your biggest meal of the day, each day, to get the full effect.hare. Confusingly, countless foods carry labels claiming they can protect your heart or cut cholesterol. They work, but you have to take them in a specific way to reap the benefits. To find out what we should â and shouldnât â be eating to lower cholesterol levels, we spoke to leading diet and heart health experts.