Cholesterol Balance

Nutrients connected to Cholesterol Balance

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.

• Hazelnuts (Filberts)Clinically supported

  Pooled trials found a small LDL cholesterol reduction on hazelnut diets and on tree nuts in general.

• OatsClinically supported

  Pooled trials show oat beta-glucan (3 g a day or more) lowers LDL cholesterol; this is a blood marker.

• Oat BranClinically supported

  Pooled trials: at least 3 g a day of oat beta-glucan lowers LDL cholesterol by about 0.25 mmol/L. FDA and EFSA recognize the link. Oat bran is an eligible form under the FDA rule.

• Coconut Oil (as Food)Documented risk

  Pooled trials found coconut oil raised LDL (10.47 mg/dL) and HDL compared with non-tropical vegetable oils.

• Palm OilClinically supported

  Pooled trials show palm oil raises LDL compared with oils low in saturated fat; this is a risk-direction finding.

• ButterDocumented risk

  Butter raised LDL cholesterol more than many plant oils in trials. Liquid unsaturated oils are the advised swap.

• Vitamin B3 (niacin)Preliminary or mixed

  Large medicine-level doses of nicotinic acid can modestly raise HDL and lower triglycerides, but this is a blood-test change; it is not an effect of normal intake, and it often causes flushing. Ask a clinician first.

• Krill oilPreliminary or mixed

  Pooled trials found lower LDL cholesterol and triglycerides and higher HDL with krill oil; results did not differ significantly from fish oil.

• Green tea extract and EGCGPreliminary or mixed

  Trials, mostly of extracts, showed modest drops in total and LDL cholesterol with no change in HDL or triglycerides.

• Fibre supplements (psyllium, methylcellulose, calcium polycarbophil and others)Clinically supported

  Psyllium modestly lowered LDL cholesterol in a meta-analysis of 28 trials. This is a lab marker and is specific to psyllium.

• Artichoke leafPreliminary or mixed

  A 2018 meta-analysis of 9 trials reported lower total and LDL cholesterol, but the older Cochrane review called the evidence not yet convincing. These are blood-test markers, not heart-attack outcomes.

• GarlicPreliminary or mixed

  NCCIH says garlic supplements may lower total and LDL cholesterol to a small extent in people with high cholesterol. This is a small effect and is not proof of fewer heart problems.

• AmlaPreliminary or mixed

  One 12-week placebo-controlled trial found lower cholesterol and triglycerides on a specific amla extract in people with dyslipidemia. It is a single trial and needs larger confirmation.

• BarberryPreliminary or mixed

  Pooled trials found lower total cholesterol, LDL and triglycerides; the authors say larger studies are needed.

• Sea buckthornPreliminary or mixed

  A pooled analysis of 15 trials found lower blood fats, but only in people who already had abnormal lipids, and results differed a lot between trials.

• BerberinePreliminary or mixed

  Pooled placebo-controlled trials show small average drops in LDL cholesterol and triglycerides; larger trials with heart outcomes are still needed.

• PsylliumClinically supported

  Pooled trials show lower LDL and total cholesterol on blood tests; the sources we read do not show fewer heart attacks.

• FlaxseedPreliminary or mixed

  A meta-analysis of 62 trials found small average drops in total and LDL cholesterol and triglycerides, with no change in HDL. These are blood markers, not heart attack trials.

• Irvingia (African mango seed)Preliminary or mixed

  Some trials reported lower total and LDL cholesterol, but the one low-risk trial showed only non-significant trends.

• BergamotPreliminary or mixed

  Trials of bergamot fruit extracts often lowered LDL cholesterol, but a 2026 meta-analysis found very high variation, mostly poor-quality studies and very low certainty. It is not shown to replace cholesterol medicine.

• CuminPreliminary or mixed

  A pooled analysis of 6 supplement trials found lower total and LDL cholesterol; small trials, supplements only.

• King tuber mushroomLab or animal research only

  Sterol and triterpene extracts lowered LDL cholesterol in mice and fat build-up in zebrafish. No human trial was found.

• Grape seed extractPreliminary or mixed

  A 2020 review found a small fall in LDL and triglycerides but not in total or HDL cholesterol; NCCIH says not definitive.

• SpirulinaPreliminary or mixed

  Meta-analyses of small trials found lower LDL, total cholesterol and triglycerides, but an exercise trial found no lipid change; evidence is promising but limited.

• CoconutDocumented risk

  Coconut oil raised LDL cholesterol compared with non-tropical vegetable oils in a meta-analysis of 16 trials.

• TomatoesPreliminary or mixed

  Pooled trials of tomato products found lower LDL cholesterol; one larger trial found no lipid change.

• OkraPreliminary or mixed

  Several meta-analyses found lower total cholesterol with okra products in people with prediabetes or diabetes; results for LDL and triglycerides differ.

• Garlic powderPreliminary or mixed

  Garlic supplements may lower total and LDL cholesterol a little (NCCIH; a 108-trial review). This is for supplements, not for seasoning with garlic powder, and is not proof of fewer heart problems.

• Mycoprotein (Quorn)Preliminary or mixed

  Replacing meat with mycoprotein products lowered total cholesterol 5% in one 72-adult trial and more in smaller ones.

• AlmondsClinically supported

  Pooled trials of whole almonds found small falls in LDL and total cholesterol. These are blood markers, not proof of fewer heart attacks.

• WalnutsClinically supported

  Pooled trials of walnut-enriched diets lowered LDL, total cholesterol and triglycerides. These are blood markers, not heart attacks.

• PecansPreliminary or mixed

  Lower total and LDL cholesterol and triglycerides in a 2026 pooled analysis of 10 small to medium trials.

• Macadamia NutsPreliminary or mixed

  A small macadamia trial found non-significant cholesterol drops; tree nuts overall lower LDL.

• Green TeaPreliminary or mixed

  A meta-analysis of 14 trials (drink and extract) found slightly lower total and LDL cholesterol and no HDL change; NCCIH says the trials were mostly of extracts.

• Kuding Tea (Bitter Tea)Preliminary or mixed

  A meta-analysis of 8 small Chinese trials found lower total cholesterol, triglycerides and LDL; trial quality was poor and the comparison was often a drug.

• BarleyPreliminary or mixed

  Two pooled analyses of small, older trials found lower LDL and total cholesterol with barley; this is a blood marker.

• 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.

• 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.

• 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 found a small drop in LDL cholesterol. Black beans alone were not separated in the sources we read.

• Kidney BeansClinically supported

  Pooled trials of pulses as a group found a small drop in LDL cholesterol. Kidney beans alone were not separated in the sources we read.

• Pinto BeansClinically supported

  Pooled trials of pulses as a group found a small drop in LDL cholesterol. Black beans alone were not separated in the sources we read.

• Navy BeansClinically supported

  Pooled trials of whole pulses (not this bean alone) found a small fall in LDL cholesterol. This is a blood marker, not proof of fewer heart attacks.

• White Beans (Cannellini & Great Northern)Clinically supported

  Pooled trials of whole pulses (not this bean alone) found a small fall in LDL cholesterol. This is a blood marker, not proof of fewer heart attacks.

• Lima BeansClinically supported

  Pooled trials of whole pulses (not this bean alone) found a small fall in LDL cholesterol. This is a blood marker, not proof of fewer heart attacks.

• Mung BeansClinically supported

  Pooled trials of whole pulses (not this bean alone) found a small fall in LDL cholesterol. This is a blood marker, not proof of fewer heart attacks.

• Adzuki BeansClinically supported

  Pooled trials of whole pulses (not this bean alone) found a small fall in LDL cholesterol. This is a blood marker, not proof of fewer heart attacks.

• Soy Foods (Soybeans)Clinically supported

  In pooled trials, soy protein in place of other protein lowered LDL cholesterol by a small amount. The trials used soy protein, not this food alone.

• Edamame (Green Soybeans)Clinically supported

  In pooled trials, soy protein in place of other protein lowered LDL cholesterol by a small amount. The trials used soy protein, not this food alone.

• TofuClinically supported

  In pooled trials, soy protein in place of other protein lowered LDL cholesterol by a small amount. The trials used soy protein, not this food alone.

• Canned Beans (Drained, Rinsed)Clinically supported

  Diets with pulses lowered LDL cholesterol a little in pooled trials. Canned and dried beans were not compared.

• Aged CheeseClinically supported

  Hard cheese raised LDL less than butter in pooled trials, but it still contains saturated fat; the trials used large amounts and measured blood markers only.

• Soy Flour & Textured Soy ProteinClinically supported

  Soy protein in place of other protein lowers LDL cholesterol a little in pooled trials. Flour and textured protein were not tested alone.

• Canola OilClinically supported

  Pooled randomized trials found lower LDL and total cholesterol with canola oil than with sunflower oil or saturated fat. This is a blood measure, not a heart outcome.

• Sunflower OilClinically supported

  Using unsaturated oils in place of saturated fat lowers LDL cholesterol; one trial used mid-oleic sunflower oil. The effect comes from the swap.

• Safflower OilClinically supported

  Unsaturated oils in place of saturated fat lower LDL cholesterol; safflower oil itself has few trials, and a small trial found no significant lipid change.

• Soybean & Vegetable OilPreliminary or mixed

  Pooled trials support lowering LDL by swapping saturated fat for polyunsaturated vegetable oil; we did not read a soybean-oil-only trial.

• Corn OilClinically supported

  In a controlled feeding trial in adults with high LDL, corn oil lowered LDL more than extra virgin olive oil; the effect is a cholesterol measure, not a proven drop in deaths.

• Rice Bran OilClinically supported

  Pooled randomized trials found modest LDL and total cholesterol drops with rice bran oil. These are blood measures in small, short trials.

• Ghee (Clarified Butter)Preliminary or mixed

  A 2025 meta-analysis found no significant overall effect of ghee on lipids, while its saturated fat content argues for caution.

• Lard & Beef TallowPreliminary or mixed

  Saturated-fat-rich animal fats raised LDL more than many plant oils in trials; lard-specific results were not reported.

• Margarine & Plant-Oil SpreadsClinically supported

  Replacing saturated fat with unsaturated fat and using sterol-enriched spreads lowered LDL cholesterol in trials.

• Soy MilkClinically supported

  Pooled trials of soy protein found a small LDL drop (about 4.8 mg/dL). The abstract does not say how many used soy milk.

• TaurinePreliminary or mixed

  Meta-analyses report lower total cholesterol and triglycerides; the 2020 analysis found no effect on LDL or HDL, while the 2026 one reported a small LDL drop. Evidence is mixed.

• Algal (algae) oilPreliminary or mixed

  In a review of 11 trials in healthy people, algal DHA lowered triglycerides but raised both HDL and LDL cholesterol, so the net effect is mixed.

• Omega-3 fatty acids (ALA, EPA and DHA)Preliminary or mixed

  Triglycerides fall, but DHA raised LDL cholesterol in a meta-analysis while EPA did not significantly. These are lab markers, not proof of fewer heart events.

• Omega-6 fatty acidsPreliminary or mixed

  Replacing saturated fat with omega-6 modestly lowers total cholesterol in trials; effects on LDL, HDL and triglycerides were small or absent in the Cochrane review.

• Omega-9 fatty acids (oleic acid)Clinically supported

  The NHS says swapping some saturated fat for unsaturated fats such as monounsaturated fat can help lower cholesterol. This is about fats in food, not omega-9 capsules.

• Akkermansia, Faecalibacterium and next-generation probioticsPreliminary or mixed

  Total cholesterol fell about 8.7% with pasteurised A. muciniphila versus placebo in a 2019 pilot of 32 completers. This was not re-confirmed in sources we read.

• HibiscusPreliminary or mixed

  Two reviews report slightly lower LDL cholesterol; the difference is small and based on blood-test markers.

• FenugreekPreliminary or mixed

  One meta-analysis found lower total cholesterol and triglycerides but no significant LDL change; trials were small.

• Bitter MelonPreliminary or mixed

  Total cholesterol fell in the 2024 review of diabetes trials; LDL, HDL and triglycerides did not change significantly.

• Olive leafPreliminary or mixed

  A pooled review found lower triglycerides and, in people with high blood pressure, lower cholesterol, but rated the evidence low quality.

• Lemon verbenaPreliminary or mixed

  The meta-analysis found slightly lower total cholesterol and slightly higher HDL, but no clear effect on other lipids.

• ArjunaPreliminary or mixed

  A 2001 trial found lower LDL cholesterol; other studies found no change. Evidence is inconsistent.

• JujubePreliminary or mixed

  A 2025 meta-analysis found lower triglycerides, and some trials lower LDL or total cholesterol, with limited evidence quality and mixed results across trials.

• Garcinia cambogiaPreliminary or mixed

  A 2024 meta-analysis of 14 short trials reported lower total cholesterol and triglycerides and slightly higher HDL; the authors note limits and call for longer trials.

• Antrodia camphorataPreliminary or mixed

  One small study reported through a review found modest falls in total cholesterol; not confirmed.

• Black pepperPreliminary or mixed

  Lower total and LDL cholesterol was seen with curcumin plus piperine supplements; it is not shown for pepper on food.

• FenugreekPreliminary or mixed

  One pooling found lower total cholesterol and triglycerides but no significant LDL change; trials were small.

• Annatto (achiote)Preliminary or mixed

  A trial of annatto-enriched eggs found no change in LDL, HDL or triglycerides; no benefit is shown.

• Bay leafPreliminary or mixed

  The same small trial reported lower total and LDL cholesterol with capsules; no larger confirming trial was found.

• Coriander seedPreliminary or mixed

  The same small trial reported lower cholesterol and triglycerides with seed powder.

• Dill seedPreliminary or mixed

  Pooled supplement trials found lower LDL cholesterol in one review and mixed results in another; no study of food amounts.

• CardamomPreliminary or mixed

  Pooled small trials of supplements found lower triglycerides and mixed cholesterol results; not shown for food amounts.

• GrapesPreliminary or mixed

  A meta-analysis found LDL about 6 mg/dL lower with grape products; effect is modest.

• ApplesPreliminary or mixed

  Meta-analysis of 18 trials: non-significant overall fall in LDL, significant against placebo and with high starting levels.

• 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.

• Chili PeppersPreliminary or mixed

  Trials of capsaicin, capsinoid or pepper-based products in overweight adults found lower total cholesterol and triglycerides but no change in LDL or HDL; results may not apply to chili food.

• KimchiPreliminary or mixed

  Total and LDL cholesterol fell in a 7-day trial in 100 healthy young adults, larger at the higher amount.

• Sesame seedPreliminary or mixed

  Pooled trials report lower total cholesterol and triglycerides but mixed results for LDL; form not stated.

• Dried fenugreek leaf (kasuri methi)Preliminary or mixed

  One pooling found lower total cholesterol and triglycerides but no significant LDL change; trials were small. Based on seed studies, not dried leaf.

• PistachiosPreliminary or mixed

  A 12-trial meta-analysis found slightly lower total cholesterol, LDL and triglycerides; HDL did not change significantly. Certainty in the network comparison was rated low.

• CashewsPreliminary or mixed

  Tree nuts in general lower LDL in pooled trials; for cashews the trials are mixed.

• FlaxseedPreliminary or mixed

  A meta-analysis of 62 trials (3,772 people) found small drops in total, LDL cholesterol and triglycerides (LDL about 4 mg/dL), no change in HDL. Blood markers only.

• Sesame Seeds & TahiniPreliminary or mixed

  A 2025 analysis found lower total cholesterol; another found no clear LDL change. Mixed.

• Baru NutsPreliminary or mixed

  One 8-week trial raised HDL and a small pilot reported lower LDL; both are small and the pilot had no control group.

• Sacha Inchi (Inca Peanut)Preliminary or mixed

  One 12-week trial of the oil (not the seed) in 54 adults found lower total cholesterol and LDL than corn oil. It was small and the oil was supplied by its funder.

• Cacao NibsPreliminary or mixed

  LDL and total cholesterol were lower with cocoa extract or dark chocolate in a 2024 meta-analysis; not tested with nibs.

• PlumsPreliminary or mixed

  A 2024 meta-analysis found lower LDL with plum products only; certainty low to moderate.

• Coconut Oil and Fractionated Coconut OilDocumented risk

  Eating coconut oil raised LDL cholesterol compared with non-tropical vegetable oils; food route only.

• Argan OilPreliminary or mixed

  Pooled randomized trials of eaten argan oil found lower LDL and triglycerides; this is the eaten food oil, not skin use.

• Black TeaPreliminary or mixed

  A meta-analysis of black tea trials found LDL lower by about 4.6 mg/dL; a later review of short green or black tea trials found no significant change.

• Olive Leaf TeaPreliminary or mixed

  One small exploratory trial of the tea found lower LDL than a weaker tea; no no-tea group.

• SpeltPreliminary or mixed

  Pooled trials of whole-grain diets found a small drop in LDL cholesterol. They were not specific to Spelt, and oats worked best.

• Farro (Emmer)Preliminary or mixed

  Pooled trials of whole-grain diets found a small drop in LDL cholesterol. They were not specific to Farro, and oats worked best. Not farro-specific.

• BulgurPreliminary or mixed

  Pooled trials of whole-grain diets found a small drop in LDL cholesterol. They were not specific to Bulgur, and oats worked best.

• FreekehPreliminary or mixed

  Pooled trials of whole-grain diets found a small drop in LDL cholesterol. They were not specific to Freekeh, and oats worked best. Not freekeh-specific.

• QuinoaPreliminary or mixed

  Pooled trials found small drops in LDL, total cholesterol and triglycerides.

• BuckwheatPreliminary or mixed

  Total cholesterol and triglycerides were lower in a pooled analysis; LDL effects stayed unclear.

• HummusPreliminary or mixed

  Whole pulses lowered LDL cholesterol a little in pooled trials. We read no trial of hummus itself.

• YogurtPreliminary or mixed

  Probiotic yogurt lowered LDL in a meta-analysis of small trials; ordinary yogurt was not shown to.

• CarobPreliminary or mixed

  Small trials of special carob fiber preparations lowered LDL cholesterol. Plain carob powder has not been tested the same way.

• Baked BeansClinically supported

  Pooled trials of pulses as a group show a small LDL drop; baked beans with sauce were not tested alone.

• Refried BeansClinically supported

  Pooled pulse trials show a small LDL drop; refried beans with added fat and salt were not tested.

• Walnut & Other Nut OilsPreliminary or mixed

  Small trials of walnut oil and almond oil reported lower total cholesterol and LDL; large independent trials were not read.

• MCT OilPreliminary or mixed

  One small study found higher total and LDL cholesterol with MCT oil versus sunflower oil; pooled analyses differ.

• Cocoa ButterPreliminary or mixed

  Small trials of stearic acid and cocoa butter diets gave mixed LDL results compared with other fats.

• Cocoa & Hot ChocolatePreliminary or mixed

  Meta-analyses of short trials found lower LDL and total cholesterol with dark chocolate or cocoa products.

• Orange JuicePreliminary or mixed

  A pooled analysis of 9 trials found about 8 mg/dL lower LDL with orange juice; other lipids did not change. Better trials are needed.

• Tomato JuicePreliminary or mixed

  Pooled trials of tomato products found modestly lower LDL; the juice-specific study was small and may not have been randomized.

• Pomegranate JuicePreliminary or mixed

  A 2026 pooled analysis found slightly lower triglycerides and LDL with juice and no change in total cholesterol; NCCIH says clear effects have not been shown.

• Goji BerryPreliminary or mixed

  A pooled analysis of 10 trials found small improvements in triglycerides and HDL, more with whole fruit; limited evidence.

• NannochloropsisPreliminary or mixed

  One company-linked 12-week trial of an EPA-rich extract found lower VLDL and a small fall in total cholesterol, with no significant LDL change. Not enough to say it helps.

• Bamboo CharcoalLab or animal research only

  Rats and mice on high-fat diets had lower cholesterol and fat with bamboo charcoal powder; no human trial was read.

• Clover HoneyPreliminary or mixed

  A pooled review reported small, low-certainty cholesterol changes; a trial of clover honey versus sugar found no change in cholesterol.

• Argan OilPreliminary or mixed

  Pooled randomized trials of eaten argan oil found lower LDL and total cholesterol; blood markers only, not skin use.

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