Michael Greger: Foods That Lower Cholesterol

Key Takeaways

• Reduce intake of saturated fat, trans fat, and dietary cholesterol by cutting back on meat, dairy, eggs, and processed foods.
• Eat a daily handful of nuts (aim for 1/3 cup), prioritizing cashews and walnuts for LDL reduction. Add 4 Brazil nuts once a month for an LDL drop (avoid daily Brazil nuts due to selenium risk).
• Consume 1 tbsp/day of black soybeans (canned or cooked from dry) for LDL reduction. Freeze pre-portioned batches for convenience.
• Get 20g/day viscous fiber from foods like black beans, blackberries, apples, okra, or supplement with 1 tbsp psyllium husk powder (take with plenty of water).
• Eat 2 medium apples or 12 dried apple rings daily (shown to lower LDL by 24%).

Supplements & Protocols Mentioned

• Psyllium husk powder: 1 tbsp/day (provides 6g viscous fiber)
• Phytosterol supplements: 2g/day (as part of portfolio diet)
• Barberries: 2 tbsp/day (provides 900mg berberine – avoid during pregnancy/breastfeeding)

Products & Gear Mentioned

• Instant Pot (or electric pressure cooker) for cooking dried beans
• Silicone ice trays for freezing pre-portioned beans

Notable Quotes

“Eating an average of four Brazil nuts might be enough to improve the levels of LDL-c and HDL-c for up to 30 days.”

Bottom Line

Cut cholesterol-raising foods while adding specific LDL-lowering foods like nuts, black soybeans, apples, and viscous fiber sources. Use targeted supplements if needed to hit portfolio diet targets.

Watch the Full Video