Take steps towards better health exploring why a diet rich in soluble fiber, a complex carbohydrate, is a great way to help lower “bad” LDL cholesterol. Soluble fiber (found in oats, apples, beans, barley) acts like a cholesterol sponge, soaking up “bad” LDL cholesterol in the small intestine and lowering the risk of cardiovascular disease. It can also help regulate blood sugar and reduce the risk of type 2 diabetes.