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These foods are big contributors of fiber in our diet and fiber helps to lower levels of blood cholesterol. Guess what that means? Yes, you guessed it. Reduces the amount of bile salts reabsorbed from the intestine. The body then needs to make more bile salts and uses cholesterol to do this. Slows digestion, which slows how fast blood sugar rises after eating. High blood sugar can cause more triglycerides to be formed, which can cause more cholesterol to be formed. There are two types of fiber: soluble and insoluble. While both are important for your health, soluble fiber is the one that helps to lower blood cholesterol levels. Once excreted, these are no longer available to build more cholesterol. Then the cholesterol that does get made has to go do its jobs like making bile salts, hormones, and strong cell structures instead of hanging out in our bloodstream and getting deposited in our arteries.