Best diets to lower cholesterol
Pro Research Analysisby 
Searched over 200M research papers
Consensus Meter
Best Diets to Lower Cholesterol
High-Monounsaturated Fatty Acid Diets
Benefits of High-MUFA Diets
High-monounsaturated fatty acid (MUFA) diets have been shown to significantly lower both total cholesterol and low-density lipoprotein (LDL) cholesterol levels. In a study comparing various diets, high-MUFA diets, including those rich in olive oil, peanut oil, and peanut products, reduced total cholesterol by 10% and LDL cholesterol by 14%. These diets also lowered triacylglycerol concentrations by 13%, unlike low-fat diets which increased triacylglycerol levels. Importantly, high-MUFA diets did not reduce high-density lipoprotein (HDL) cholesterol, which is beneficial for cardiovascular health.
Plant-Based Diets
Efficacy of Plant-Based Diets
Plant-based diets, which are rich in vegetables, whole grains, nuts, and legumes, have been shown to effectively lower LDL cholesterol. A study found that a plant-based diet reduced LDL cholesterol by 9.3% over four weeks, which is significant enough to potentially reduce all-cause mortality if sustained. The diet included foods high in viscous fiber, soy protein, and other cholesterol-lowering components, which contributed to the reduction in LDL cholesterol.
Long-Term Benefits
Long-term adherence to plant-based diets has been associated with lower cardiovascular disease (CVD) risk and improved longevity. For instance, vegetarians and vegans, who consume high amounts of plant-based foods, have much lower levels of serum LDL cholesterol and a reduced incidence of coronary heart disease (CHD). Studies have shown that these diets can lead to angiographic improvement in established CHD and are associated with lower overall mortality.
Dietary Portfolio Approach
Combining Cholesterol-Lowering Foods
A dietary portfolio approach, which combines multiple cholesterol-lowering foods such as plant sterols, soy protein, and viscous fibers, has been shown to be highly effective. This approach can reduce LDL cholesterol by approximately 30%, comparable to the effects of starting doses of statin drugs . The combination diet includes foods like almonds, soy protein, and viscous fibers, which are readily available in supermarkets and health food stores.
Clinical Evidence
In a randomized controlled trial, a dietary portfolio reduced LDL cholesterol by 28.6%, similar to the 30.9% reduction achieved with lovastatin, a cholesterol-lowering medication. This diet also significantly reduced C-reactive protein levels, an indicator of inflammation, which further supports its cardiovascular benefits.
Mediterranean Diet
Components and Benefits
The Mediterranean diet, which emphasizes the consumption of fruits, vegetables, whole grains, nuts, and fish, is strongly recommended for lowering cholesterol and reducing CVD risk. This diet minimizes the intake of saturated fats and refined carbohydrates while promoting healthy fats like those found in olive oil and fish. Studies have shown that adhering to a Mediterranean diet can lower LDL cholesterol and reduce total mortality.
Conclusion
In summary, several dietary approaches have been proven effective in lowering cholesterol levels and reducing cardiovascular risk. High-MUFA diets, plant-based diets, and the dietary portfolio approach all offer significant benefits. The Mediterranean diet also stands out for its comprehensive health benefits. Adopting these dietary strategies can be a powerful tool in managing cholesterol levels and improving overall heart health.
Sources and full results
Most relevant research papers on this topic