I got my Function Health results back last week.

Most of my numbers had improved. Six months of deliberate changes, and I could actually see the proof in the data. That felt good.

But my cholesterol? That one had other plans.

My LDL (bad cholesterol) had climbed enough that the AI-generated notes flagged a genetic predisposition I need to start paying attention to. Not dangerous. Not a crisis. But a clear signal I couldn’t ignore.

So I did what I always do: I went looking for answers.

What the Research Actually Says About Lowering LDL

This morning I was sitting with my results and I came across a summary of a large-scale analysis of 181 clinical trials on soluble fiber and cholesterol. The findings were pretty hard to argue with.

Adding soluble fiber to your diet consistently lowered LDL. And the more you added, the more it dropped. Every 5 grams of soluble fiber was linked to roughly 5–6 points off your LDL.

Here’s where it gets embarrassing: most Americans only eat 3–5g of soluble fiber per day. The recommendation is 25–38g. That’s not even close.

I’m guilty too.

The Best Sources of Soluble Fiber

Not all fiber is the same. Soluble fiber specifically binds to cholesterol in your digestive tract and helps your body remove it. The best sources:

  • Psyllium husk — the most concentrated source, easy to add to shakes
  • Oats — the most practical breakfast upgrade you can make
  • Beans — underrated, versatile, filling
  • Lentils — cheap, fast to cook, high in fiber and protein
  • Pectin — found in apples and citrus fruit, including the peel

What a High-Fiber Day Actually Looks Like

This doesn’t require a nutrition degree. A simple starting point:

  • Breakfast: A bowl of oats
  • Snack: An apple
  • Lunch: Beans as a side or mixed into whatever you’re already eating

That alone gets you within range. It doesn’t have to be complicated.

I’m also going to start blending citrus, peel and all, into my protein shakes. My wife has been doing this for months. She tossed a whole kiwi, skin included, into a shake she was making for our daughter. I was skeptical. She told me you can’t taste it once it’s blended, and that the skin is where most of the nutrients are.

As usual, she was right. As usual, I’m the last one to catch on.

The Bigger Point

This is exactly why we track. You can feel fine and still have numbers quietly moving in the wrong direction. Getting my labs done gave me a target. Now I have a plan.

If you’re in Rocklin and you want to talk about building a training and nutrition approach that actually works for your health, not just how you look, that’s what we do at Shred 27. Strength training, real accountability, and coaches who actually care.

Book a free intro here and let’s talk.