Cholesterol-Lowering Diet: Foods to Emphasize and Limit

Dietary Pattern for LDL Reduction

Include (Daily)

• Soluble Fiber: Oats, barley, beans, lentils, apples, citrus, psyllium (5–10 g/day lowers LDL).
• Whole Grains: Brown rice, quinoa, whole-wheat bread/pasta.
• Fruits & Vegetables: Variety; aim ≥5 servings.
• Lean Protein: Fish (omega-3s), skinless poultry, legumes, tofu.
• Low-Fat Dairy: Skim milk, Greek yogurt, low-fat cheese.
• Healthy Fats: Olive oil, avocado, nuts, seeds (unsaturated fats).
• Plant Sterols/Stanols: Fortified foods (2 g/day) block cholesterol absorption.

Limit

• Saturated Fat: Red meat, processed meats, full-fat dairy, tropical oils (coconut, palm) → <7% of calories.
• Trans Fat: Partially hydrogenated oils (fried foods, commercial baked goods) → avoid.
• Dietary Cholesterol: Egg yolks, organ meats, shellfish (moderate; less impact than sat fat).
• Added Sugars & Refined Carbs: Sodas, sweets, white bread → raise triglycerides, lower HDL.
• Excess Alcohol: >2 drinks/day (men), >1 (women) raises triglycerides.

Combine with exercise, weight management, and medications if prescribed.