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Choose chia.

Just 1½ cups of cooked oats serves up 3 grams of cholesterol-cutting soluble fiber—the most of any grain, according to Gulati. But every breakfast routine needs variety, so consider starting some days by mixing tiny, omega-3-rich chia seeds into a smoothie or yogurt. Every 1-ounce serving of chia has 10 grams of fiber, 2.5 grams of it soluble. A small study published in Diabetes Care showed eating chia seeds dampens inflammation, lowers blood pressure, and promotes healthy blood glucose levels.