Young or old, everyone can benefit from taking stock of their dietary habits, especially when it comes to keeping the old ticker in good shape.

You probably already know the basics: Fruits and vegetables are great options, as are lean meats and fish. A handful of nuts a day is a smart choice, as is cutting down on refined carbohydrates, trans fats and high-sodium foods. But what about less well-known, but potentially heart-healthy options, like flaxseed or psyllium fibre? Do these functional foods and supplements offer hope, or just hype?

Here are different sources of soluble fibre, a fibre recommended for controlling cholesterol levels.

Oat bran

In clinical trials, oat bran, a key component of old-fashioned oatmeal, has demonstrated a consistent capacity to lower cholesterol, largely because of a compound it contains known as beta-glucan, which is a type of soluble fibre that can bind cholesterol in the digestive tract, causing you to excrete it as waste.

For some, getting more oat bran is as simple as switching from cold cereal to oatmeal. You can also buy oat bran at the grocery store and sprinkle it on your regular cereal, in yogurt or in a smoothie. Another alternative is to choose a cold cereal that contains oat bran.

Flax

Eating ground flaxseed for heart health makes good sense: In human studies, the addition of a daily dose of ground flaxseed can result in LDL, or "bad" cholesterol reductions of nine to 18 per cent for those with normal cholesterol levels, or four to 10 per cent for those with high cholesterol. The key is in the semantics: While ground flaxseed contains soluble fibre, as well as cholesterol-lowering compounds known as lignans, flaxseed oil does not.

If you're considering adding ground flaxseed to your diet, the best way to do so is to use cold-milled ground flaxseed, or buy the whole seeds and grind them yourself. Once ground, they need to be kept in a cold, dark place (i. e. fridge), or the fats will become rancid within hours.

Psyllium

Oddball spelling aside (the "P" is silent), psyllium fibre is another soluble fibre that has a well-documented capacity to lower cholesterol. Derived from psyllium husks (which you can buy directly), psyllium fibre is also found in powdered form.

There are a number of cereals that contain psyllium fibre: Kellogg's All-Bran Buds (not to be confused with regular All-Bran, which does not contain psyllium), All-Bran Guardian and Smart Bran by Nature's Path. Regardless of the source, evidence suggests consuming psyllium on a daily basis can lower LDL cholesterol.

The bottom line

Adding soluble fibre to your diet, whether as oat bran, ground flaxseed or psyllium fibre or in other forms is a tried, tested and safe way to control cholesterol. As with all types of fibre, however, too much can be a good thing: When increasing intake, make sure to do so gradually and drink plenty of water to prevent gas, bloating or abdominal discomfort. Also, since some fibres, particularly psyllium fibre, can reduce absorption of some medications, you should speak to a physician or pharmacist before starting a new regimen.

Jennifer Sygo is a dietitian in Toronto.