modern wellness · Biomarker

LDL Cholesterol

Nutrients connected to LDL Cholesterol

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

CoconutDocumented risk
Coconut oil raised LDL cholesterol by 10.5 mg/dL compared with non-tropical vegetable oils (16 trials).
Hazelnuts (Filberts)Clinically supported
Pooled hazelnut trials found about 0.15 mmol/L lower LDL; HDL and triglycerides did not change.
OatsClinically supported
Oat beta-glucan at 3 g a day or more lowered LDL by about 0.25 mmol/L in a pooled analysis of 28 trials.
Oat BranClinically supported
At least 3 g a day of oat beta-glucan lowered LDL by about 0.25 mmol/L in 28 pooled trials; larger effect with higher starting LDL.
Coconut Oil (as Food)Clinically supported
Raised LDL by about 10 mg/dL in a pooled analysis of 16 trials.
Palm OilClinically supported
LDL was 0.24 mmol/L higher with palm oil than with low-saturated vegetable oils in a pooled analysis.
ButterDocumented risk
LDL was higher with butter than with most other fats and oils in trials.
Margarine & Plant-Oil SpreadsClinically supported
Plant sterol spreads lowered LDL 6 to 12%; trans fat raised LDL in a feeding trial.
Krill oilPreliminary or mixed
Pooled krill oil trials found lower LDL cholesterol; the 2020 network meta-analysis found no difference from fish oil.
Algal (algae) oilDocumented risk
The same review found algal DHA raised LDL cholesterol, which is usually seen as unfavourable.
Green tea extract and EGCGPreliminary or mixed
Green tea lowered LDL cholesterol modestly in trials, but few trials contributed and results were not stable.
Fibre supplements (psyllium, methylcellulose, calcium polycarbophil and others)Clinically supported
In a meta-analysis of 28 trials, psyllium significantly lowered LDL cholesterol (moderate-quality evidence).
Artichoke leafPreliminary or mixed
A 2018 meta-analysis of 9 trials reported a lower LDL cholesterol; the 2009 Cochrane review found the evidence not yet convincing.
GarlicPreliminary or mixed
NCCIH says garlic supplements may reduce LDL cholesterol to a small extent in people with high cholesterol.
AmlaPreliminary or mixed
LDL was significantly lower than placebo after 12 weeks of one amla extract; findings need confirmation and may not apply to other forms.
BarberryPreliminary or mixed
LDL was lower in pooled trials; the authors say larger studies are needed.
GuggulPreliminary or mixed
LDL rose slightly on guggulipid in the US trial and did not change significantly in the Norwegian or 2021 trials; no reliable LDL lowering was shown.
Sea buckthornPreliminary or mixed
The pooled analysis found lower LDL cholesterol with sea buckthorn, mainly in people with abnormal lipids; trials differed widely.
BerberinePreliminary or mixed
LDL cholesterol fell by a small average amount in 18 placebo-controlled trials.
PsylliumClinically supported
Meta-analyses of trials found lower LDL cholesterol with psyllium; a blood marker, not proof of fewer heart attacks.
FlaxseedPreliminary or mixed
A meta-analysis of 62 trials found LDL fell by about 4 mg/dL on average. The change is small.
BergamotPreliminary or mixed
LDL fell in several extract trials (about 7% in a 2026 Beijing trial), but pooled results varied widely and certainty was very low.
CuminPreliminary or mixed
A 2018 pooling of 6 trials found lower LDL after cumin supplements.
Dill seedPreliminary or mixed
Pooled trials of supplements found lower LDL (about 15.6 mg/dL in one analysis; a smaller change in another).
Grape seed extractPreliminary or mixed
A 2020 meta-analysis found a small fall in LDL; NCCIH says results are not definitive.
SpirulinaPreliminary or mixed
LDL fell in several pooled trials. Promising but limited; one exercise trial found no lipid change.
TomatoesPreliminary or mixed
Pooled trials of tomato products found lower LDL cholesterol; the larger trial found no change in lipids.
Mycoprotein (Quorn)Preliminary or mixed
LDL fell 9 to 21% in earlier small trials when mycoprotein replaced meat; the 2024 trial reported total cholesterol 5% lower (LDL 10% lower per the roundtable).
AlmondsClinically supported
Pooled trials: LDL fell with almond intake (a 61-trial analysis of tree nuts found about 4.8 mg/dL lower LDL per daily serving).
WalnutsClinically supported
LDL fell by about 5.5 mg/dL in a 2018 meta-analysis and 5.7 mg/dL in a 2022 one.
CashewsPreliminary or mixed
Lower in one feeding trial, unchanged in another and in a pooled analysis.
PecansPreliminary or mixed
LDL about 7 mg/dL lower in the 2026 pooled analysis.
Macadamia NutsPreliminary or mixed
Macadamia-only trial found a non-significant 4% LDL drop; tree nuts overall lower LDL.
Coconut Oil and Fractionated Coconut OilDocumented risk
Eating coconut oil raised LDL cholesterol in a 2020 meta-analysis of 16 trials. This is about eating it, not about carrier use.
Argan OilPreliminary or mixed
In pooled trials (5 trials, 292 people), eaten argan oil lowered LDL by about 11.7 mg/dl on average.
Kuding Tea (Bitter Tea)Preliminary or mixed
LDL was lower in a meta-analysis of 8 small trials; quality poor.
BarleyPreliminary or mixed
Barley lowered LDL by about 0.27 to 0.3 mmol/L in pooled trials of older, small studies.
Whole Wheat & Wheat BerriesClinically supported
Pooled randomized trials of whole-grain diets found a small LDL drop (about 0.09 mmol/L) versus non-whole-grain diets. Not specific to wheat; oats worked best.
LentilsPreliminary or mixed
Pooled randomized trials of pulses as a group found a small drop in LDL cholesterol (about 0.16 to 0.17 mmol/L). One small 12-week trial of cooked green lentils saw LDL stay lower than a meat-based control.
Chickpeas (Garbanzo Beans)Preliminary or mixed
Pooled randomized trials of pulses as a group found a small drop in LDL cholesterol (about 0.16 to 0.17 mmol/L). One 5-week crossover trial of 27 adults saw LDL 0.20 mmol/L lower on a chickpea diet than a wheat diet; the authors say part may be from more polyunsaturated fat.
Split PeasPreliminary or mixed
Pooled randomized trials of pulses as a group found a small drop in LDL cholesterol (about 0.16 to 0.17 mmol/L). In a 6-week trial a mix of yellow and green peas lowered LDL by 0.11 (units not stated in the record we read) versus rice, which was not statistically significant.
Black BeansClinically supported
Pooled trials of pulses as a group lowered LDL by 0.17 mmol/L (95% CI 0.09 to 0.25).
Kidney BeansClinically supported
Pooled trials of pulses as a group lowered LDL by 0.17 mmol/L (95% CI 0.09 to 0.25).
Pinto BeansClinically supported
Pooled trials of pulses as a group lowered LDL by 0.17 mmol/L (95% CI 0.09 to 0.25).
Navy BeansClinically supported
LDL fell by 0.14 mmol/L in a pooled analysis of 38 pulse trials; effect for this bean alone not tested.
White Beans (Cannellini & Great Northern)Clinically supported
LDL fell by 0.14 mmol/L in a pooled analysis of 38 pulse trials; effect for this bean alone not tested.
Lima BeansClinically supported
LDL fell by 0.14 mmol/L in a pooled analysis of 38 pulse trials; effect for this bean alone not tested.
Mung BeansClinically supported
LDL fell by 0.14 mmol/L in a pooled analysis of 38 pulse trials; effect for this bean alone not tested.
Adzuki BeansClinically supported
LDL fell by 0.14 mmol/L in a pooled analysis of 38 pulse trials; effect for this bean alone not tested.
Soy Foods (Soybeans)Clinically supported
Soy protein in place of other protein lowered LDL by about 4.76 mg/dL in a pooled analysis of 46 trials (median 25 g a day, 6 weeks).
Edamame (Green Soybeans)Clinically supported
Soy protein in place of other protein lowered LDL by about 4.76 mg/dL in a pooled analysis of 46 trials (median 25 g a day, 6 weeks).
TofuClinically supported
Soy protein in place of other protein lowered LDL by about 4.76 mg/dL in a pooled analysis of 46 trials (median 25 g a day, 6 weeks).
Canned Beans (Drained, Rinsed)Clinically supported
Diets with a median 130 g a day of pulses lowered LDL by 0.17 mmol/L in 26 pooled trials.
Aged CheeseClinically supported
LDL was about 6.5% lower with hard cheese than with butter in 5 pooled trials, and higher than with tofu or fat-modified cheese.
Soy Flour & Textured Soy ProteinClinically supported
Pooled trials of soy protein found LDL about 4.76 mg/dL lower (3 to 4%) than non-soy protein.
Canola OilClinically supported
Canola oil lowered LDL by about 6 mg/dL in pooled trials.
Sunflower OilClinically supported
A 4-week feeding trial with mid-oleic sunflower oil lowered LDL by 5.8% versus an average American diet; another trial saw apolipoprotein B rise after regular sunflower oil versus olive pomace oil.
Safflower OilPreliminary or mixed
The swap of saturated for unsaturated fat lowers LDL; in a 12-woman trial high-oleic safflower oil did not change lipids significantly.
Soybean & Vegetable OilPreliminary or mixed
Replacing saturated fat with unsaturated fat lowers LDL; no soybean-oil-only trial was read.
Corn OilClinically supported
Corn oil lowered LDL cholesterol more than extra virgin olive oil in a 21-day crossover feeding trial in 54 adults with high LDL.
Rice Bran OilClinically supported
LDL fell by 6.91 mg/dL in a pooled analysis of 11 randomized trials.
Ghee (Clarified Butter)Preliminary or mixed
One uncontrolled 6-week study saw LDL fall; the meta-analysis found no significant overall effect on lipids.
Lard & Beef TallowPreliminary or mixed
Beef fat raised LDL versus several plant oils in a network meta-analysis.
Cocoa ButterPreliminary or mixed
Stearic acid trials found no rise or a fall in LDL compared with palmitic acid; cocoa butter diets lowered it less than olive or soybean oil diets.
Soy MilkClinically supported
Soy protein lowered LDL by 4.76 mg/dL in pooled trials.
TaurinePreliminary or mixed
The 2026 meta-analysis reported a small LDL drop (about 5 mg/dL); the 2020 analysis found no significant LDL effect. Mixed.
Omega-3 fatty acids (ALA, EPA and DHA)Preliminary or mixed
DHA raised LDL by about 7 mg/dL versus placebo in a meta-analysis; EPA did not significantly. A lab marker only.
Omega-9 fatty acids (oleic acid)Clinically supported
The NHS says monounsaturated fats reduce LDL cholesterol (food-level statement); MedlinePlus advises swapping saturated and trans fat for healthier fats. Not shown for omega-9 capsules.
HibiscusPreliminary or mixed
The 2022 review found a small fall in LDL compared with other teas and placebo (about 6.8 mg/dL); the 2025 review also reported lower LDL.
SchisandraPreliminary or mixed
LDL cholesterol was lower than placebo in the same single trial of a schisandra-soybean mixture; this was a secondary finding.
ArjunaPreliminary or mixed
A 2001 trial found lower LDL; a 2026 meta-analysis found no significant LDL change.
Irvingia (African mango seed)Preliminary or mixed
Some trials reported lower LDL; the only low-risk trial showed non-significant trends.
Black pepperPreliminary or mixed
Lower LDL was reported with curcumin plus piperine in pooled trials; combination only.
CinnamonPreliminary or mixed
Capsules were linked to lower LDL in one 2025 meta-analysis abstract; not read in full.
Annatto (achiote)Preliminary or mixed
No significant change in LDL after 8 weeks of annatto-enriched eggs in healthy adults.
Bay leafPreliminary or mixed
The same small trial reported lower total and LDL cholesterol with capsules; no larger confirming trial was found.
King tuber mushroomLab or animal research only
LDL fell 20% in mice at the highest sterol dose; no human data.
Coriander seedPreliminary or mixed
LDL fell more with seed powder than placebo in one small trial.
CardamomPreliminary or mixed
No significant change in LDL in two pooled analyses.
YaconPreliminary or mixed
LDL fell in one long trial and in a review; the pooled analysis showed no significant overall effect.
GrapesPreliminary or mixed
A meta-analysis found LDL about 6.3 mg/dL lower than placebo with grape products, juice or extracts.
Citrus Fruits (overview)Preliminary or mixed
Orange juice trials found no change in LDL; hesperidin supplement trials are mixed (a 2024 update found lower LDL).
ApplesPreliminary or mixed
Overall change about -2.8 mg/dL, not significant; significant against placebo.
AvocadoPreliminary or mixed
Neither review found a significant LDL difference overall.
WatercressPreliminary or mixed
Two small, short trials saw lower LDL in some groups; authors call results exploratory.
PomegranatePreliminary or mixed
A 2026 juice meta-analysis reported lower triglycerides and LDL cholesterol, but no change in total cholesterol; NCCIH says no clear effects across products.
OkraPreliminary or mixed
Some meta-analyses found lower LDL, others no change.
KimchiPreliminary or mixed
LDL cholesterol fell in a 7-day trial in healthy young adults.
PistachiosPreliminary or mixed
Pooled trials found an average fall of about 3.8 mg/dL LDL; the network meta-analysis ranked pistachio first for LDL but rated the evidence low quality.
FlaxseedPreliminary or mixed
About 4 mg/dL lower LDL in a 62-trial meta-analysis.
Sacha Inchi (Inca Peanut)Preliminary or mixed
LDL fell with the oil in one 12-week trial in 54 adults; the seeds were not tested.
Cacao NibsPreliminary or mixed
About 9.5 mg/dL lower LDL with cocoa extract or dark chocolate (at least 70% cocoa) in a 2024 meta-analysis of 31 trials.
PlumsPreliminary or mixed
A 2024 meta-analysis found about 12.5 mg/dL lower LDL with plum products; certainty low to moderate.
Green TeaPreliminary or mixed
LDL cholesterol was slightly lower in pooled trials of green tea drink and extract.
Black TeaPreliminary or mixed
A meta-analysis of 10 black tea trials found LDL lower by about 4.6 mg/dL; a later review of short trials found no significant effect.
Olive Leaf TeaPreliminary or mixed
LDL fell more with olive leaf tea than with a weaker tea over 12 weeks in people with prediabetes (exploratory).
SpeltPreliminary or mixed
Whole-grain diets lowered LDL cholesterol a little in pooled randomized trials, not specific to this grain.
Farro (Emmer)Preliminary or mixed
Whole-grain diets lowered LDL cholesterol a little in pooled randomized trials, not specific to this grain. Not farro-specific.
Khorasan Wheat (Kamut)Preliminary or mixed
One small crossover trial in 22 heart patients saw LDL cholesterol 8.1% lower after 8 weeks of khorasan products; pooled whole-grain trials show a small LDL drop. Too small to be firm.
BulgurPreliminary or mixed
Whole-grain diets lowered LDL cholesterol a little in pooled randomized trials, not specific to this grain.
FreekehPreliminary or mixed
Whole-grain diets lowered LDL cholesterol a little in pooled randomized trials, not specific to this grain. Not freekeh-specific.
QuinoaPreliminary or mixed
About 3 mg/dl lower in a pooled analysis, a small change.
HummusPreliminary or mixed
Whole pulses lowered LDL by about 0.17 mmol/L in pooled trials; hummus not tested.
YogurtPreliminary or mixed
LDL fell with probiotic yogurt in 7 small trials of people with mild to moderate high cholesterol.
CarobPreliminary or mixed
LDL fell in small trials of carob fiber preparations lasting 4 to 8 weeks.
Baked BeansClinically supported
Pooled pulse trials found LDL 0.17 mmol/L lower.
Refried BeansClinically supported
Pooled pulse trials found LDL 0.17 mmol/L lower.
Flaxseed OilPreliminary or mixed
Slightly higher LDL (1.32 mg/dL) in the overweight-adult analysis.
Walnut & Other Nut OilsPreliminary or mixed
LDL was lower than control with walnut oil and with almond oil in small trials.
MCT OilPreliminary or mixed
LDL was higher on MCT oil than on high-oleic sunflower oil in 9 men.
Cocoa & Hot ChocolatePreliminary or mixed
Lower LDL in pooled short trials of dark chocolate or cocoa products.
Orange JuicePreliminary or mixed
Pooled trials found LDL about 8 mg/dL lower with orange juice (9 trials); a result for one small marker.
Tomato JuicePreliminary or mixed
LDL was lower with tomato products in pooled trials (about 0.22 mmol/L) and in one small juice study.
Pomegranate JuicePreliminary or mixed
About 5 mg/dL lower LDL in a 2026 pooled analysis, with high differences between trials.
Bamboo CharcoalLab or animal research only
Plasma LDL fell in high-fat-fed rats given bamboo charcoal powder; animal finding only.
HoneyPreliminary or mixed
One meta-analysis reported slightly lower LDL cholesterol (low-certainty evidence).
Clover HoneyPreliminary or mixed
Pooled: small LDL fall, low certainty. The clover honey trial found no LDL change.
Argan OilPreliminary or mixed
In a pooled analysis of 5 trials of eaten argan oil (292 people), LDL fell by about 12 mg/dl. Eaten oil only; not skin use.
Fat Burners and Weight-Loss BlendsPreliminary or mixed
A 2024 meta-analysis of glucomannan reported lower LDL cholesterol; this is a separate question from weight loss.

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