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    Science-Based Nutrition

    Cholesterol and Diet: How to Lower LDL Naturally

    High cholesterol is one of the strongest predictors of cardiovascular disease risk. But cholesterol is not just one number. This article explains what research shows about diet, cholesterol, and the foods that have been proven to lower LDL.

    Modern research shows that markers like LDL-cholesterol, non-HDL cholesterol, and apolipoprotein B (ApoB) better reflect the number of atherogenic particles in the blood - the particles that can enter artery walls and contribute to plaque formation.

    Medication is sometimes necessary, but clinical guidelines consistently recommend dietary changes as the first step for improving lipid markers (Kirkpatrick et al., 2023).

    The strongest evidence does not come from removing foods. It comes from adding specific foods in the right amounts.

    Key points

    • Diet can significantly lower LDL cholesterol
    • The strongest evidence supports combining multiple foods
    • Viscous fibre, nuts, legumes, and plant foods have the best results
    • Clinical diets like the Portfolio Diet reduce LDL by ~17%
    • The My Daily Gut Metabolism Blend follows the same principles

    Can diet really lower cholesterol?

    Dietary intervention is recommended as first-line therapy for dyslipidaemia in clinical guidelines (Kirkpatrick et al., 2023).

    Controlled trials show that certain foods - especially viscous fibre, nuts, seeds, and plant-based foods - can significantly reduce LDL-cholesterol when consumed consistently.

    However, most people do not eat these foods in the amounts used in research. This is why many people are told to eat healthier, but do not see improvements on blood tests.

    The Portfolio Diet: one of the most effective diets for lowering LDL cholesterol

    One of the most studied dietary approaches for lowering LDL cholesterol is the Portfolio Diet, a research-based dietary pattern combining several foods known to improve lipid markers.

    The Portfolio Diet combines several cholesterol-lowering food groups

    • Viscous soluble fibre — binds bile acids and lowers absorption
    • Nuts and seeds — improve lipid metabolism
    • Plant proteins — reduce LDL production
    • Phytosterol-rich foods — block cholesterol absorption
    • Whole plant foods — improve overall cardiometabolic health

    A systematic review of controlled trials found that a portfolio-style diet reduced LDL-cholesterol by around 17% and improved other cardiovascular risk markers including ApoB, triglycerides, blood pressure, and inflammatory markers (Chiavaroli et al., 2018).

    Clinical studies also show that combining cholesterol-lowering foods within a Mediterranean-style diet can reduce LDL by about 20–25% in people with hypercholesterolaemia (Ferro et al., 2020).

    These findings highlight an important principle: cholesterol levels respond most when multiple cholesterol-lowering foods are eaten together in sufficient amounts.

    How fibre lowers LDL cholesterol

    Viscous fibre forms a gel in the digestive tract that slows absorption of fats and cholesterol.

    How fibre lowers cholesterol

    1Forms a gel in the intestine
    2Binds bile acids
    3Liver uses cholesterol to make new bile
    4Blood LDL cholesterol decreases

    These mechanisms explain why clinical trials consistently show that adequate intake of viscous fibre can significantly reduce LDL-cholesterol (Jovanovski et al., 2018).

    For more about fibre intake, see our science guide to daily fibre intake.

    Why most diets do not change cholesterol

    Many people increase fibre slightly, but not enough to reach research doses.

    Clinical studies often use:

    • High fibre intake
    • Daily nut intake
    • Consistent whole-food consumption
    • Long-term intake
    • Multiple cholesterol-lowering foods combined

    Without these levels, blood lipids may not change.

    Why many healthy diets do not change cholesterol

    Small increases in fibre or plant foods may not reach the levels used in clinical trials. Research shows the strongest improvements occur when multiple cholesterol-lowering foods are eaten daily and in sufficient amounts.

    The My Daily Gut approach

    The My Daily Gut Metabolism Blend was developed using the same evidence-based principles used in clinical cholesterol-lowering diets.

    Instead of relying on a single ingredient, it combines whole foods that have been studied for their effects on lipid markers including LDL-cholesterol, ApoB, triglycerides, and insulin resistance, while also supporting gut microbiome diversity.

    The goal is to make it easier to consume research-level amounts of functional foods every day.

    Because clinical trials show that improvements in lipid markers usually require several weeks of consistent intake, the blend is designed for daily use as part of a balanced diet.

    Learn More About Metabolism Blend

    Article reviewed by

    Claudia Amouzandeh

    Bachelor of Nutrition & Dietetics (Honours)

    Co-Founder — My Daily Gut

    Claudia Amouzandeh holds a Bachelor of Nutrition & Dietetics (Honours) and specialises in translating scientific nutrition research into practical everyday nutrition guidance.

    Scientific references used in this article

    Scientific References

    1. Bruckert E, Rosenbaum D. Lowering LDL-cholesterol through diet: potential role in the statin era. Curr Opin Lipidol (2011).
    2. Chiavaroli L et al. Portfolio Dietary Pattern and Cardiovascular Disease: A Systematic Review and Meta-analysis. Prog Cardiovasc Dis (2018).
    3. Ferro Y et al. Effects of a Portfolio-Mediterranean Diet and a Mediterranean Diet with or without a Sterol-Enriched Yogurt in individuals with hypercholesterolemia. Endocrinol Metab (2020).
    4. Jovanovski E et al. Effect of psyllium fiber on LDL cholesterol and alternative lipid targets: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr (2018).
    5. Kirkpatrick CF et al. Nutrition interventions for adults with dyslipidemia: A clinical perspective from the National Lipid Association. J Clin Lipidol (2023).
    6. Mannu GS et al. Evidence of lifestyle modification in the management of hypercholesterolemia. Curr Cardiol Rev (2013).

    Frequently Asked Questions

    Note: This information is educational and does not constitute medical advice. Consult your healthcare provider for personalised guidance on cholesterol management.