High cholesterol
Too much LDL cholesterol or other blood fats, which can clog arteries over time.
19 findings across 16 topics. Strongest evidence: Red Yeast Rice (B), Oats (B), Psyllium Husk (B).
Grades show how certain the evidence is, not how big the effect is. How we grade evidence
What helps
Red Yeast Rice
- Lowers LDL ('bad') cholesterol — Benefit, grade B: Moderate
- Lowers total cholesterol — Benefit, grade B: Moderate
Oats
- Lowers LDL ("bad") cholesterol — Benefit, grade B: Moderate
Psyllium Husk
- Lowers LDL cholesterol — Benefit, grade B: Moderate
Garlic
- Lowers total and LDL cholesterol — Benefit, grade C: Limited
Nuts
- Lowers 'bad' LDL cholesterol — Benefit, grade C: Limited
Apple Cider Vinegar
- Lowers total cholesterol — Benefit, grade C: Limited
Olive Oil
- Better for LDL cholesterol than butter — Benefit, grade C: Limited
- Improves cholesterol more than low-polyphenol olive oil — Benefit, grade C: Limited
Mixed evidence
Eggs
- Raises blood cholesterol slightly — Mixed results, grade C: Limited
Blueberries
- Lowers cholesterol — Mixed results, grade C: Limited
Intermittent Fasting
- Improves cholesterol levels — Mixed results, grade C: Limited
Dark Chocolate
- Lowers cholesterol — Mixed results, grade C: Limited
Green Tea
- Lowers cholesterol — Mixed results, grade C: Limited
Red Wine
- Improves cholesterol levels — Mixed results, grade C: Limited
Doesn't seem to help
Olive Oil
- Changes cholesterol levels — No effect, grade B: Moderate
Poultry
- White meat is better than red meat for cholesterol — No effect, grade C: Limited
Risks and things that may make it worse
Carnivore Diet
- Raises LDL cholesterol — Harm, grade C: Limited
Red Meat
- Raises LDL ('bad') cholesterol compared with plant proteins — Harm, grade C: Limited