What are the best foods to lower Low-Density Lipoprotein (LDL) cholesterol?

From the Guidelines

The best foods to lower Low-Density Lipoprotein (LDL) cholesterol are those that emphasize intake of vegetables, fruits, and whole grains, and include low-fat dairy products, poultry, fish, legumes, nontropical vegetable oils, and nuts, while limiting intake of sweets, sugar-sweetened beverages, and red meats 1.

Key Foods for LDL Cholesterol Lowering

• Soluble fibers such as oat products, psyllium, pectin, and guar gum can reduce LDL cholesterol levels 1
• Foods rich in v-3 polyunsaturated fatty acids, such as EPA and DHA found in fatty fish like salmon, and plant sources like flaxseed and flaxseed oil, can confer cardioprotective effects beyond LDL cholesterol lowering 1
• Monounsaturated and polyunsaturated fats found in vegetable oils can help lower LDL cholesterol when substituted for saturated fats 1

Dietary Patterns

• The DASH dietary pattern, the USDA Food Pattern, or the AHA Diet can help achieve a dietary pattern that lowers LDL cholesterol 1
• Aiming for a dietary pattern that achieves 5%–6% of calories from saturated fat can help reduce LDL cholesterol 1
• Reducing trans fat intake can also help lower LDL cholesterol 1

From the Research

Foods that Lower LDL Cholesterol

The following foods have been associated with a reduction in Low-Density Lipoprotein (LDL) cholesterol levels:

• Soluble fiber-rich foods such as whole oats, whole barley, legumes, peas, beans, flax seeds, apples, and citrus foods 2
• Foods high in unsaturated and low in saturated and trans fatty acids, such as rapeseed/canola oil 3
• Foods with added plant sterols/stanols 3
• Foods high in soluble fiber, such as oats, barley, and psyllium 3
• Avocados and turmeric, which may cause moderate to large reductions in LDL cholesterol 3
• Pulses, hazelnuts, walnuts, high-fiber/wholegrain foods, and green tea, which may cause small to moderate reductions in LDL cholesterol 3
• Nuts and brans, especially within a prudent, plant-based diet low in saturates, which have the potential to reduce LDLc further 4

Dietary Components that Lower LDL Cholesterol

The following dietary components have been shown to lower LDL cholesterol levels:

• Viscous, soluble fibers, which can reduce total and LDL cholesterol levels by about 5-10% 2
• Polyunsaturated fat, which can reduce LDL cholesterol by about 10% when substituted for saturated fat 5
• Plant sterols or stanols, which can lower LDL cholesterol by about 10% for a 2 g/day dose 5
• Soluble fiber, which can lower LDL cholesterol by 0.2-0.35 mmol/L for a 3.5-7.0 g/day dose 5
• A combination of cholesterol-lowering dietary components, such as a dietary portfolio of cholesterol-lowering foods, which can reduce LDL cholesterol by approximately 30% 6

Dietary Patterns that Lower LDL Cholesterol

The following dietary patterns have been associated with a reduction in LDL cholesterol levels:

• A prudent, plant-based diet low in saturates and high in unsaturated fats 4
• A diet that substitutes saturated fatty acids with polyunsaturated fatty acids at 5% energy, which can yield a > 10% lowering of LDLc 4
• A dietary portfolio approach that combines multiple cholesterol-lowering dietary components, which can maximize LDL cholesterol reduction 6