Foods that are high in fiber benefit in two ways. First, they fill you up and keep you full; and second, they lower cholesterol. Soluble fiber is particularly beneficial. Great sources of soluble fiber include:

Oatmeal. Always at the top of any list of cholesterol-lowering foods is oatmeal. But other oat-based foods work almost as well. If you want a break from oatmeal, try oat flakes.

Legumes. Beans, peas, and nuts are some of the best sources of soluble fiber you can find. Beans make a great meat substitute because, like meat, they are rich in protein and fill you up. Beans can also help lower bad cholesterol, and are an excellent source of antioxidants.

Brussels sprouts. Vegetables are good sources of soluble fiber, and Brussels sprouts are at the top of the fiber list. Sweet potatoes and asparagus are also good.

Blueberries. Many different kinds of berries — including blackberries, strawberries, and raspberries — offer a wide array of health benefits. But without question, blueberries are the best. They help keep blood vessels healthy and provide the body with valuable fiber that helps lower cholesterol. They are also loaded with minerals like manganese, which plays an important part in bone development and helps to convert protein, carbohydrates, and fat into energy.