Artichoke Extract

• In 2010 Biological Trace Element Research published an animal study which found that artichoke leaf extract reduced total cholesterol levels and pro-oxidant status – two key factors in the onset of atherosclerosis – in rats fed a high-cholesterol diet. [Source]

Red Rice Yeast

• In 2015 Atherosclerosis published a meta-analysis of 20 studies which looked at the effect of red rice yeast on LDL cholesterol. The combined data showed that red rice yeast was able to produce a clinically significant reduction in LDL cholesterol with mild adverse reactions. [Source]

Garlic

• In 2013 Nutrition Reviews published a comprehensive meta-analysis including 39 trials on the effects of garlic on blood lipids. The data showed that when garlic is used for at least 2 months it can significantly lower LDL cholesterol and total cholesterol by 8 percent – which is associated with a 38 percent reduced risk of heart attack in individuals 50 years of age. [Source]
• In 2006 The Journal of Nutrition published an animal trial which showed rats that received high doses of raw garlic (500 mg/kg/bw) saw profound reductions in glucose, cholesterol and triglyceride levels. The researchers note that these reductions in cholesterol may play an important role in preventing the onset of atherosclerosis. [Source]
• In 2016 The Journal of Nutrition published a 24-week animal study which tested the effects of aged-garlic extract on mice bred to have a very high incidence of atherosclerosis. Compared to a control group, mice in the aged-garlic extract group saw a significant reduction in atherosclerotic lesions as well as significantly lower total cholesterol and total triglycerides. [Source]
• In 2016 Phytomedicine published an animal study which found garlic to prevent the development of cholesterol-induced atherosclerosis through “direct anti-atherosclerotic activity.” [Source]
• In 2007 Lipids in Health and Disease published a 6-week clinical trial in which 400 mg of garlic containing 1 mg of allicin (the active substance in garlic) taken twice daily was compared to 650 mg of anethum (Dill) taken twice daily and a placebo for treating 150 patients with high cholesterol. The garlic group (50 patients) saw a 12 percent reduction in total cholesterol, a 17 percent reduction in LDL cholesterol and a nearly 16 percent rise in HDL (good) cholesterol, whereas dill showed no efficacy in reducing cholesterol. [Source]
• In 2008 the Journal of Atherosclerosis and Thrombosis published a 42-subject, double-blind, placebo-controlled trial in which 600 mg of Allicor (extended-release garlic tablets) was evaluated for its potential in reducing blood lipids in men with hypercholsterolemia (high cholesterol). After 12 weeks of treatment total cholesterol in the Allicor group was 11.5 percent lower than the placebo group and HDL cholesterol in the Allicor group was 11.5 percent higher than baseline. [Source]

Ketogenic diet

• In 2006 Molecular and Cellular Biology published a study in which 66 obese but otherwise healthy adults with either elevated cholesterol or normal cholesterol adhered to a ketogenic diet for a period of 56 weeks. Both groups (elevated and normal cholesterol) saw significant reductions in body weight, total cholesterol, LDL cholesterol and triglycerides and significant increases in HDL cholesterol. The researchers concluded that low-carbohydrate diets are safe for long-term use. [Source]
• In 2004 Experimental & Clinical Cardiology published a study in which 83 obese individuals went on a ketogenic diet for 24 weeks. The results showed decreases in LDL, triglycerides and total cholesterol and an increase in HDL cholesterol with a significant decrease in body mass. [Source]

Yoga

• In 2008 The Indian Journal of Physiology and Pharmacology published a study involving 49 normal female volunteers which found that practicing Raja yoga was associated with lower LDL cholesterol, triglycerides and total cholesterol in postmenopausal women. [Source]

Psyllium

• In 2000 The American Journal of Clinical Nutrition published a published a meta-analysis of 8 studies involving 656 subjects which showed that, when combined with a low-fat diet, 10.2 grams of psyllium per day can lower total cholesterol by 4 percent and LDL cholesterol by 7 percent, in individuals with high cholesterol. [Source]
• In 2005 Archives of Internal Medicine published a 12-week, placebo-controlled study involving 68 patients which showed that 15 grams of psyllium combined with 10 mg of the cholesterol lowering drug, simvastatin was as effective as 20 mg of simvastatin alone in lowering cholesterol. [Source]
• In 2008 Phytomedicine published a study which showed that after 3 weeks, 3.5 grams of psyllium husk taken 3 times daily significantly lowered total and LDL cholesterol in 54 individuals with hypercholesterolemia. [Source]
• In 2012 the Public Library of Science published a placebo-controlled study in which 45 subjects saw improvements in cholesterol levels after taking 6 grams of psyllium per day for 6 weeks. [Source]
• In 2008 Nutrition published an animal study which showed that a high fiber diet containing psyllium husk reduced cholesterol levels in mice. [Source]
• In 2000 The American Journal of Clinical Nutrition published a study in which men and women with high cholesterol were assigned to either a placebo or 5 grams of psyllium twice daily. After 24-26 weeks LDL cholesterol was 6.7 percent lower and total cholesterol was 4.7 percent lower in the psyllium group. [Source]
• In 2015 The British Journal of Nutrition published a double-blind, placebo-controlled trial which included 51 adolescents 6-19 years of age with elevated cholesterol levels. Compared to a those participants who took a placebo, individuals given 7 grams of psyllium per day saw a 7.7 percent decline in total cholesterol and a 10.7 percent percent decline in LDL cholesterol after 8 weeks. [Source]

Ginseng

• In 2011 the Journal of Ginseng Research published an animal study which showed that ginseng root combined with hawthorn was able to treat high cholesterol and help prevent cardiovascular disease in rats. [Source]
• In 2013 Molecules published animal study which showed that white ginseng had a positive effect on hypercholesterolemia in rats fed a high cholesterol diet. [Source]

Eggs

• In 2012 the Journal of Lipids published a study in which 60 subjects with high cholesterol (currently being treated with cholesterol lowering drugs) were assigned to consume 3 additional eggs per day along with their regular diet for 12 weeks. The result was an increase in (good) HDL cholesterol and reduction in (bad) LDL cholesterol. [Source]

• In 2000 the Journal of the American College of Nutrition published a study based on data from a national survey. The data showed that those who consumed eggs had a significantly greater daily intake of a variety of nutrients. In addition, those who reported eating 4 or more eggs per week had significantly lower cholesterol than those who reported eating 1 or fewer eggs per week. [Source]

Eggs – No increased cholesterol risk for diabetics

• In 2015 The American Journal of Clinical Nutrition published a 3-month study in which 140 obese participants with prediabetes or type 2 diabetes were assigned to either a high-egg or low-egg diet where they consumed either 2 eggs per day, 6 days out of the week (12 eggs total per week) or less than 2 eggs per week. At the end of the study there were no differences in cholesterol profiles between the groups, however the high-egg group reported less hunger and greater satiety, post-breakfast. [Source]

Wheatgrass

• In 2011 Acta Poloniae Pharmaceutica published an animal study which found that wheatgrass juice reduced triglycerides, bad cholesterol and total cholesterol in a dose-dependent manner in rats with high cholesterol. [Source]
• In 2013 Advances in Pharmacological Sciences published an animal study which showed that 30 days of wheatgrass administration reduced A1C, fasting blood sugar, LDL cholesterol, total cholesterol and serum triglycerides levels while improving HDL cholesterol in diabetic-induced rats. The authors concluded that the many health promoting substances in wheatgrass support its use as an agent to prevent and treat diabetes. [Source]

Chlorella

• In 2008 the Journal of Medicinal Food published a study investigating the effects of 16 weeks of chlorella supplementation on 17 healthy individuals and 17 individuals with high risk factors for lifestyle-related diseases. Both groups showed reductions in cholesterol levels, body-fat percentage and fasting blood glucose. [Source]
• In 2014 Nutrition Journal published a double-blind, placebo-controlled clinical trial involving 63 subjects which found that 5 grams of daily chlorella supplementation for a 4-week period produced remarkable changes in total cholesterol levels, with significant decreases in very low-density lipoprotein cholesterol – the most harmful type of cholesterol. Additionally, lutein/zeaxanthin and α-carotene were increased 90 and 164 percent, respectively, compared to a placebo. [Source]

Kale

• In 2008 Biomedical and Environmental Sciences published a study which found that 32 men with high cholesterol saw significant improvements in HDL and LDL cholesterol as well as antioxidant status after consuming 150 mL/day kale juice for 12 weeks. [Source]

Red Wine

• In 2012 Molecular Nutrition and Food Research published a clinical trial in which recovering heart attack patients were given either one cup (250 mL) of wine per day or water for a 2-week period. Those in the wine group showed increases in antioxidant status and decreases in total and LDL cholesterol. [Source]

Sea buckthorn oil

• In 2007 Phytomedicine published an animal study which showed that seabuckthorn oil fed to normal rabbits for 18 days caused a significant decrease in bad cholesterol and atherogenic index. [Source]
• In 2017 Clinical Nutrition published a double-blind, placebo-controlled study involving 105 subjects which found that seabuckthorn oil markedly reduced cholesterol, oxidized LDL (inflammatory LDL cholesterol) and triglycerides in subjects with high cholesterol, while also improving antioxidant status. [Source]

Ginger

• In 2008 Saudi Medical Journal published a double-blind clinical trial which showed that 3 grams/day ginger for 45 days was able to significantly reduce LDL cholesterol and increase HDL cholesterol in a group of 45 patients with high cholesterol when compared to a placebo group of 40 patients. [Source]

CoQ10

• In 2014 the Iranian Red Cresent Medical Journal published a double-blind, placebo-controlled clinical trial involving 52 patients with hyperlipidemia and myocardial infarction. Results showed 12 weeks of supplementation with 200 mg/day of CoQ10 reduced blood pressure and lowered cholesterol significantly more than a placebo. [Source]
• In 2013 Redox Report published a study which linked juvenile fibromyalgia to deficient levels of coenzyme Q10. Results showed that 100 mg/day CoQ10 for 12 weeks in fibromyalgia patients lead to reductions in cholesterol and reduced symptoms of chronic fatigue. [Source]

Sauna

• In 2014 the International Journal of Occupational Medicine and Environmental Health published a study of 16 male subjects which found that sauna 10 sauna sessions reduced total cholesterol and LDL cholesterol – with a gradual return to pre-experimental levels 1-2 weeks after the experiment. The researchers note that the positive effect of sauna bathing on blood lipids is similar to the effect gained through moderate intensity exercise. [Source]
• In 2010 The International Journal of Occupational Medicine and Environmental Health published a study involving 20 female volunteers which found that 2 weeks of repeated sauna use reduced LDL and total cholesterol levels. [Source]

Vitamin C

• In 2006 the Journal of Chiropractic Medicine published a meta-analysis of 51 studies published between 1966 and 2004 which found that individuals with high and severe cholesterol levels possessed lower vitamin C levels compared to individuals with normal cholesterol. The authors note that supplementation may help improve vitamin C levels in those with lower-than-normal vitamin C and thus help lower cholesterol. [Source]

Acai

• In 2012 the Journal of Atherosclerosis and Thrombosis published a controlled animal study in which rabbits were fed a cholesterol-enriched diet along with acai extract for 12 weeks. At the end of the study the acai group had lower cholesterol and triglycerides as well as less atherosclerotic plaque in their aortas compared to the control group. [Source]
• In 2010 Nutrition published an animal study in which rats fed a high-cholesterol diet were given an acai pulp supplement and compared with a control group (fed only a high-cholesterol diet). After 6 weeks the rats in the acai group had reduced cholesterol levels and increased antioxidant capacity compared with the control group. [Source]
• In 2011 Nutrition Journal published a study which evaluated the effects of acai pulp on metabolic disorders in 10 overweight subjects. After taking 100 grams of acai pulp twice daily for one month subjects saw reductions in fasting blood sugar and glucose levels as well as a 10 percent reduction in total cholesterol. [Source]

Carrageenan

• In 2003 the Asian Pacific Journal of Nutrition published a study in which carrageenan was incorporated into 4 food items and given to volunteers for an 8-week period. Compared to a controlled period where subjects consumed their normal diet, carrageenan was associated with a decrease in triglycerides and an increase in HDL cholesterol. [Source]

Honey

• In 2013 the Journal of Ayub Medical College published a study in which 35 healthy college students who received 70 grams of honey per day had significant decreases in total cholesterol, LDL cholesterol and triglycerides along with increased HDL cholesterol and limited increases in blood sugar compared to a control group (same diet without honey) of 35 students. [Source]

Honey – Improved cholesterol in diabetics

• In 2009 the International Journal of Food Sciences and Nutrition published an 8-week study involving 48 diabetic patients which found that, compared to a control group, those who received honey had reductions in body weight, total cholesterol, LDL cholesterol and triglycerides and increases in HDL cholesterol. There was also an increase seen in hemoglobin A1C levels (blood sugar marker), promoting researchers to promote cautious consumption of honey for diabetics. [Source]

Royal jelly

• In 2007 the Journal of Nutritional Science and Vitaminology published a trial which found that 15 volunteers who took 6 gram/day royal jelly saw significant decreases in LDL (bad) cholesterol and total cholesterol compared to a control group. The authors note that the results suggest that royal jelly lowers cholesterol by lowering VLDL (Very low density lipoprotein) levels.  [Source]

Astaxanthin

• In 2011 Plant Foods for Human Nutrition published a double-blind study in which 27 overweight subjects were assigned to a placebo or astaxanthin supplementation for 12 weeks. Results showed that astaxanthin lead to significant increases in total antioxidant capacity and decreases in oxidative stress, cardiovascular disease markers and LDL cholesterol when compared to a placebo. [Source]

Apple cider vinegar

• In 2008 the Pakistan Journal of Biological Sciences published an animal study in which both normal rats and rats induced with diabetes were given apple cider vinegar for 4 weeks. Reductions in LDL cholesterol levels and triglycerides and increases in HDL cholesterol were observed in both normal and diabetic rats. [Source]

Black elderberry

• In 2015 Food & Function published an animal study which showed that 6 weeks of black elderberry extract supplementation improved HDL cholesterol and reduced total total cholesterol content in the aorta of mice – both of which protect against atherosclerosis. [Source]

Berries

• In 2016 Scientific Reports published a meta-analysis including 22 randomized controlled trials totaling 1,251 subjects which showed that berry consumption significantly lowered LDL cholesterol, systolic blood pressure, fasting glucose, body mass index, A1C and tumor necrosis factor-α (a major pro-inflammatory cytokine). [Source]

Calorie restriction

• In 2012 Nutrition Journal published a 10-week clinical trial involving 54 subjects which found that intermittent fasting combined with a calorie restricted diet and liquid meals was effective in reducing body fat, weight, LDL cholesterol, abdominal fat and cardiovascular risk in obese women. [Source]

Resveratrol

• In 2012 Clinical Hemorheology and Microcirculation published a double-blind study in which 40 patients who had suffered a previous heart attack were given either 10 mg/day resveratrol or a placebo for 3 months. The resveratrol-treated group had a significant decrease in LDL cholesterol and protection against platelet aggregation (blood clot formation) – which was seen in the placebo group. [Source]

Organic beef

• In 2007 Annals of Nutrition & Metabolism published a crossover study in which 6 overweight men were given either a fast food meal or a meal made with organic beef. Tests given at 30 minute intervals showed that LDL cholesterol decreased more with the organic beef meal which had less trans fat and saturated fat.