Dietary fiber, especially soluble fiber, can help lower cholesterol levels by absorbing cholesterol from the gut before it gets to the bloodstream. Consuming 5 to 10 grams of soluble fiber per day has been shown to reduce both overall and LDL (“bad”) cholesterol by about 6 to 15%.

Foods high in soluble fiber include oat bran, lentils, beans, peas, rice bran, citrus fruits, and psyllium seed. One 1 1/2 cup serving of cooked oatmeal provides 6 grams of fiber. Add one 1.5-ounce box of seedless raisins for another 2 grams, and throw in a handful of walnuts for another 2 grams, and you’ve reached that daily minumum before you’ve even woken up.

Learn more about How What You Eat Affects Blood Cholesterol.

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