Cholesterol

Aspergillus terreus

Aspergillus terreus

Lovastatin, a prescription drug made from this fungus, inhibits HMG-CoA reductase, the rate-limiting enzyme of cholesterol synthesis. In the AFCAPS/TexCAPS trial (6,605 adults), lovastatin 20–40 mg daily lowered LDL cholesterol by 25%.

Oat

Avena sativa

A meta-analysis of 28 randomised trials found that at least 3 g a day of oat beta-glucan lowered LDL cholesterol by 0.25 mmol/L and total cholesterol by 0.30 mmol/L, with no change in HDL or triglycerides; health claims worldwide rest on this dose.

Psyllium (Blond plantain)

Plantago ovata

A 2018 meta-analysis of 28 trials (1,924 people) found about 10 g a day lowered LDL cholesterol by 0.33 mmol/L (about 13 mg/dL), with similar falls in non-HDL cholesterol and apoB. The FDA allows a claim that 7 g a day of soluble fibre from psyllium husk, in a low-fat diet, may reduce heart disease risk.

Red yeast rice mould

Monascus purpureus

Meta-analyses of randomised trials consistently find that red yeast rice lowers LDL cholesterol by roughly 29–36 mg/dl and total cholesterol by 33–37 mg/dl; one pooled 14 double-blind trials. The effect depends on monacolin K content, which in US products varied more than 60-fold, and some products contain almost none.

Almond

Prunus amygdalus

A 2025 meta-analysis of 36 publications (2,485 participants) found that eating almonds lowered LDL cholesterol by about 0.13 mmol/L (about 5 mg/dL), along with total cholesterol, non-HDL cholesterol and apolipoprotein B; the effect held in the higher-quality studies. An earlier meta-analysis using about 42.5 g/day found LDL about 6 mg/dL lower.

Argan

Argania spinosa

A 2018 meta-analysis of 5 randomised trials (292 people, at least 2 weeks of dietary argan oil) found lower total cholesterol (by about 17 mg/dl), LDL (about 12 mg/dl) and triglycerides (about 14 mg/dl) and higher HDL (about 4 mg/dl) than control; the trials were small, and effects on heart outcomes are unknown.

Asian rice

Oryza sativa

Red yeast rice (rice fermented with Monascus purpureus) contains monacolin K, chemically identical to lovastatin. A meta-analysis of 15 RCTs found it lowered LDL cholesterol about as much as statins in the trials compared. NCCIH notes that effectiveness depends on monacolin K content, which varies widely and is usually not labelled.

Chickpea

Cicer arietinum

A meta-analysis of 26 randomised trials found that about one serving of pulses a day (median 130 g) lowered LDL cholesterol by 0.17 mmol/L. In a small crossover trial, a chickpea-supplemented diet lowered LDL by 0.20 mmol/L compared with a wheat diet of similar fibre content.

Flax (Linseed)

Linum usitatissimum

Pooling 62 trials (3,772 people), flaxseed lowered total cholesterol by about 5 mg/dL, LDL by about 4 mg/dL and triglycerides by about 9 mg/dL, with no change in HDL. Effects are small.

Garlic

Allium sativum

A meta-analysis of 39 trials found garlic lowered total cholesterol by about 17 mg/dL and LDL by about 9 mg/dL in people with raised cholesterol when taken for more than two months. NCCIH describes the effect as small.

Lentil

Vicia lens

A 2014 meta-analysis of 26 randomised trials (1037 people) found that diets including about one serving (median 130 g) of pulses a day, lentils among them, lowered LDL cholesterol by about 0.17 mmol/L compared with similar diets without pulses.

Olive

Olea europaea

EFSA accepted, and the EU authorised (Regulation 432/2012), a claim that olive-oil polyphenols contribute to the protection of blood lipids from oxidative stress, for oils providing at least 5 mg hydroxytyrosol and derivatives per 20 g. This concerns LDL oxidation, not cholesterol levels.

Persian walnut

Juglans regia

A meta-analysis of 26 controlled trials (1,059 people) found walnut-enriched diets lowered total cholesterol by about 7 mg/dL and LDL by about 5.5 mg/dL more than control diets (3–4% greater reductions), without affecting body weight or blood pressure.

Pistachio

Pistacia vera

Randomised cardiovascular trials reviewed in 2012 and 2015 show pistachios produce a more favourable blood-lipid profile when eaten in place of other foods.

Soybean

Glycine max

A meta-analysis of the 43 trials the FDA used in reviewing its soy heart-health claim found that soy protein (median 25 g a day for about 6 weeks) lowered LDL cholesterol by 3–4%. NCCIH describes the effect as small.

Sumac

Rhus coriaria

Pooling 17 trials with 1,170 participants, sumac lowered LDL cholesterol by about 10 mg/dL, total cholesterol by about 9 mg/dL and triglycerides by about 9 mg/dL, and raised HDL by about 3 mg/dL. A second meta-analysis of 15 trials also found improved lipid profiles.

African locust bean

Parkia biglobosa

Regular eaters of the fermented seed had better TC/HDL and LDL/HDL ratios in the observational comparison above; seed protein isolates reduced diabetes-induced dyslipidaemia in rats.

African moringa

Moringa stenopetala

In the cohort, mean total cholesterol was 126 mg/dl in moringa eaters against 146 mg/dl in non-eaters. Leaf extracts also limited rises in cholesterol and triglycerides in fructose-fed rats. Neither is controlled human evidence.

Almond mushroom

Agaricus subrufescens

A study of mycelial protein-bound polysaccharides in 90 women over 8 weeks reported an 11% fall in cholesterol and 11.8% weight reduction; an early study, summarised in a 2008 review as interesting but insufficient.

Amla (Indian gooseberry)

Phyllanthus emblica

A 2023 meta-analysis of 9 small RCTs (535 people, 500–1,500 mg/day for 2–12 weeks) found LDL cholesterol about 15 mg/dL lower and triglycerides about 22 mg/dL lower than placebo, with large differences between studies; the authors urged caution.

Antrodia

Taiwanofungus camphoratus

In 36 adults with borderline-high cholesterol, two 380 mg solid-state mycelium capsules twice daily for 3 months gave modest falls in total cholesterol without adverse effects on liver or kidney function.

Apple

Malus domestica

A 2022 meta-analysis of 18 trials found only a non-significant trend to lower total and LDL cholesterol (about 3 mg/dL) with apples or apple products, larger in people with high cholesterol; another found higher HDL and lower C-reactive protein.

Arjuna

Terminalia arjuna

In the heart-failure meta-analysis HDL cholesterol rose by about 3.5 mg/dl, with no significant change in LDL or triglycerides. The small hypertension trial reported lower total cholesterol and triglycerides.

Artichoke

Cynara cardunculus

Several randomised trials found lower cholesterol: in one of 143 people with high cholesterol, total cholesterol fell 18.5% on 1800 mg daily of extract against 8.6% on placebo, while another of 75 adults found only a 4.2% fall and no change in LDL. A 2021 meta-analysis of 14 studies estimated LDL fell by about 17 mg/dl. EMA concluded that further rigorous trials are needed.

Asian rice

Oryza sativa

Rice bran oil: a meta-analysis of 8 trials found it lowered LDL cholesterol by about 7.6 mg/dL and total cholesterol by about 7.3 mg/dL compared with other oils.

Asian water plantain

Alisma orientale

The Pharmacopoeia adds lowering of blood lipids, and a meta-analysis of 29 rodent studies found extracts lowered triglycerides, cholesterol and LDL. The authors call the evidence limited; no human trials of the herb alone were found.

Avocado

Persea americana

Eating avocado (18 studies, 481 people) raised HDL cholesterol by about 2.8 mg/dL but did not change total or LDL cholesterol, triglycerides or weight. No trials measured heart attacks or strokes.

Balloon flower

Platycodon grandiflorus

Rats on a high-fat diet fed 5% root had lower serum cholesterol and triglycerides (WHO). An 8-week Korean randomised trial of a root beverage in healthy adults found reduced post-meal triglyceride responses only in a subgroup of 'responders' with high fat intake.

Barberry

Berberis vulgaris

A 2025 meta-analysis of 11 trials (718 adults) reported small falls in total cholesterol (about 18 mg/dL), LDL (11 mg/dL) and triglycerides (24 mg/dL) and a small rise in HDL with barberry supplements. Trials were small and varied in product.

Bay laurel

Laurus nobilis

The same trial found total cholesterol fell 20–24% and LDL 32–40%. An uncontrolled 10-day study of bay-leaf tea in 30 healthy Tunisian volunteers found a small rise in HDL cholesterol.

Bitter melon

Momordica charantia

A 2024 meta-analysis of trials in type 2 diabetes found a small reduction in total cholesterol (about 0.4 mmol/L) but no change in LDL, HDL or triglycerides.

Black seed (Black cumin)

Nigella sativa

A 2025 GRADE-assessed meta-analysis of 82 RCTs (5,026 people, 200–4,600 mg/day) reported improvements in lipids, blood pressure and glucose; an overview of earlier meta-analyses graded 88 of 110 outcomes as very low quality.

Borage

Borago officinalis

In a 6-week randomised trial in overweight young adults, borage oil (880 mg GLA daily) lowered plasma triglycerides and raised HDL cholesterol, with no effect on LDL, BMI, glucose or metabolic rate.

Bread wheat

Triticum aestivum

A Cochrane review of whole-grain diets (9 RCTs, 1,414 people) found no clear effect on total cholesterol and no trials reporting heart attacks or strokes; evidence was low quality.

Butterfly pea

Clitoria ternatea

In overweight and obese adults, 2 g of flower extract with a high-fat meal reduced the rise in triglycerides and free fatty acids for up to 6 hours and increased plasma antioxidant capacity.

Chaya

Cnidoscolus chayamansa

In a single-arm trial, 30 adults with dyslipidaemia drank 500 ml of chaya beverage daily for 6 weeks; serum triglycerides fell significantly and plasma antioxidant activity rose. There was no control group.

Chinese goldthread

Coptis chinensis

In 18 placebo-controlled trials (1,788 adults, mostly in China), berberine produced small reductions in LDL cholesterol (about 0.46 mmol/L) and triglycerides (about 0.34 mmol/L); no serious adverse events were reported. Evidence concerns berberine, not the herb.

Chinese hawthorn

Crataegus pinnatifida

A 2024 meta-analysis of 14 randomised trials found that hawthorn-containing Chinese medicines lowered total cholesterol and triglycerides and raised HDL compared with conventional lipid drugs, but were less effective for LDL; many trials had methodological weaknesses. Triterpenic acids from the fruit inhibit cholesterol-handling enzymes in the lab.

Coriander

Coriandrum sativum

A 2021 review of cardiovascular studies found mostly animal work; two small human studies reported lower cholesterol, one with 2 g seed powder a day (also lower blood pressure) and one with 5 g a day in people with type 2 diabetes.

Couch grass

Elymus repens

Used in Greek folk medicine to reduce raised cholesterol. In rats, a freeze-dried decoction lowered plasma triglycerides and cholesterol. Not tested in people.

Cow's foot

Bauhinia forficata

Used traditionally to lower cholesterol. One small uncontrolled study of the tea in diabetic volunteers saw triglycerides fall 26% and total cholesterol 9%, changes the reviewers did not consider clinically significant.

Cumin

Cuminum cyminum

The same meta-analysis found lower triglycerides (SMD −0.58) and higher HDL cholesterol (SMD 0.77), both rated low certainty because the trials disagreed widely.

Dill

Anethum graveolens

Two meta-analyses of small randomised trials disagree in detail: one (7 RCTs, 330 people) found lower LDL cholesterol (about 16 mg/dL) and insulin resistance but no change in total cholesterol or triglycerides; another (6 RCTs, 171 treated) reported falls in total cholesterol, LDL and triglycerides. Both call for better trials.

Dog rose

Rosa canina

A 2023 systematic review of four RCTs found mixed effects: one crossover trial in 31 obese adults (40 g powder daily in a drink) lowered total and LDL cholesterol and systolic blood pressure, while three others found no change in individual lipid values.

Garden strawberry

Fragaria x ananassa

Meta-analyses of eating strawberries or freeze-dried strawberry powder disagree: one (14 trials) reported small falls in total cholesterol and oxidised LDL, another (11 trials) found no effect on lipids, blood pressure or glucose. Both found C-reactive protein reduced by about 0.5–0.6 mg/L.

Goji

Lycium barbarum

A 2022 meta-analysis of 10 trials found wolfberry lowered triglycerides slightly (about 0.14 mmol/L) and raised HDL cholesterol; the 2017 meta-analysis found no significant change in total cholesterol.

Grape vine

Vitis vinifera

Grape seed extract: a 2020 review of 11 small studies (536 people) found possible lowering of LDL cholesterol and triglycerides, not total or HDL cholesterol (NCCIH).

Gurmar

Gymnema sylvestre

The same meta-analysis found lower triglycerides, total and LDL cholesterol, from low-quality trials.

Holy basil (Tulsi)

Ocimum tenuiflorum

Small trials of 4–12 weeks reported modest improvements in blood lipids; the review authors note small samples and variable products.

Indian camphorweed

Pluchea indica

A leaf extract (100–300 mg/kg daily for six weeks) improved blood lipids and reduced fatty liver in rats on a high-fat, high-fructose diet, and the herbal tea lowered lipids in high-fat-fed mice. No human data.

Indian coleus

Coleus barbatus

In the same 12-week weight trial, triglycerides fell and HDL cholesterol rose compared with placebo; a single small trial.

Ivy gourd

Coccinia grandis

Triglycerides fell in the pooled trials, but the 60-person Indian trial found no change in serum lipids.

Jamun

Syzygium cumini

In the same meta-analysis, total cholesterol and triglycerides did not change; HDL cholesterol rose slightly (about 1.5 mg/dL) in the jamun trials.

Japanese knotweed

Reynoutria japonica

Polydatin lowered triglycerides, total and LDL cholesterol in hyperlipidaemic rabbits; listed among TCM uses for hyperlipidaemia. No good human trials cited.

Japanese persimmon

Diospyros kaki

A 2025 meta-analysis of 16 Chinese trials (1,572 patients) found that adding persimmon-leaf tablets (Naoxinqing) to standard treatment lowered LDL cholesterol by about 0.47 mmol/L and triglycerides by 0.43 mmol/L, but rated the evidence low to very low because of small, flawed and highly inconsistent trials.

Jiaogulan

Gynostemma pentaphyllum

Gypenosides improved blood lipids in animal studies; a review reports that in trials their adverse-event rate was lower than conventional lipid-lowering drugs, but clinical efficacy data remain sparse.

Maize

Zea mays

A meta-analysis of 4 RCTs in people with angina found corn silk decoction might improve blood lipids; the evidence is weak.

Maqui

Aristotelia chilensis

Four weeks of Delphinol lowered oxidised LDL and urinary isoprostanes in overweight smokers, but effects faded after stopping and blood lipids and blood pressure did not change.

Marula

Sclerocarya birrea

Three weeks of 200 ml/day marula juice lowered total and LDL cholesterol and triglycerides and raised HDL in an uncontrolled study of 10 healthy men; the prediabetes trial found no lipid change.

Mistletoe fig

Ficus deltoidea

In the same small prediabetes trial, total and LDL cholesterol fell in the Ficus deltoidea group.

Moringa (Drumstick tree)

Moringa oleifera

The same 2025 meta-analysis found no consistent effect on blood lipids.

Northern highbush blueberry

Vaccinium corymbosum

In the same trial, one cup a day raised HDL ('good') cholesterol slightly; the study was industry-funded.

Onion

Allium cepa

A 2021 meta-analysis of 10 randomised trials (446 people) found onion supplements lowered LDL cholesterol by about 6.6 mg/dl and raised HDL by about 2.3 mg/dl, with no significant effect on triglycerides; the authors caution that some results are not robust.

Orris

Iris germanica

An ethanol extract of the rhizome lowered cholesterol and triglycerides in rats fed a high-fat diet for 10 weeks. Animal work only.

Pointed gourd

Trichosanthes dioica

Fruit extracts lowered total and LDL cholesterol and triglycerides in diabetic rats and in normal rabbits. Animal work only.

Pomegranate

Punica granatum

Studies have not clearly shown effects on cholesterol or other blood lipids.

Purslane

Portulaca oleracea

The same meta-analysis found lower total cholesterol (about −18 mg/dl), triglycerides and LDL, higher HDL and lower CRP; the authors call for higher-quality trials.

Pushkarmool

Inula racemosa

Serum cholesterol fell in the uncontrolled Pushkara Guggulu study, and root extract reduced markers of heart damage in hyperlipidaemic rats. The guggul in the combination may account for part of the effect.

Radish

Raphanus sativus

Black radish juice lowered serum cholesterol and triglycerides and raised HDL in mice on a lithogenic diet; not tested in people.

Red clover

Trifolium pratense

Trials in menopausal women are conflicting: some found no change in total or LDL cholesterol, while others found small rises in HDL or falls in triglycerides. NCCIH says more research is needed.

Rooibos

Aspalathus linearis

In 40 adults at risk of heart disease, six cups a day of fermented rooibos for six weeks lowered LDL cholesterol (4.6 to 3.9 mmol/L) and triglycerides and raised HDL compared with a control period, and improved markers of oxidative stress. The study had no separate control group or blinding.

Roselle

Hibiscus sabdariffa

Meta-analyses report small reductions in total and LDL cholesterol (LDL about 7 mg/dL lower than placebo or other teas in one), with no effect on triglycerides; trials are small and short.

Sea buckthorn

Hippophae rhamnoides

A 2017 meta-analysis of 11 RCTs found berries or extracts lowered total cholesterol by about 0.6 mmol/L and LDL by about 0.6 mmol/L in people with cardiovascular risk but not in healthy people; a 2022 meta-analysis of 15 RCTs agreed, with effects only in people with abnormal lipids. A 2026 analysis of 12 berry RCTs (901 people) found no significant effect on any lipid and rated all outcomes very low certainty.

Sesame

Sesamum indicum

The same meta-analysis found reductions in total cholesterol in people with chronic diseases and a dose-related fall at about 10 g a day, and improvements in HDL at 10 g a day or less; overall effects on lipids were inconsistent across subgroups.

Shiitake

Lentinula edodes

Eritadenine, a compound in shiitake, lowers cholesterol in animal studies; good human trials are lacking.

Sickle senna

Senna tora

Cassiae Semen is used in East Asia for high blood lipids and weight control; S. tora seed, leaf and root extracts lowered lipids in laboratory and animal studies, but no clinical trials had been done as of 2022.

Spiked thyme

Thymbra spicata

Used for hypercholesterolaemia in Turkey. In mice on a high-fat diet, extracts lowered total and LDL cholesterol and triglycerides, raised HDL and protected the liver; anti-steatotic activity of the leaves has also been reported in cell studies.

Stevia

Stevia rebaudiana

A 2023 meta-analysis of 14 RCTs of artificial and stevia-based sweeteners found no effect on triglycerides, total, LDL or HDL cholesterol.

Sweet potato

Ipomoea batatas

In one of the Caiapo trials, total cholesterol at 12 weeks was lower than with placebo; not confirmed elsewhere.

Tea plant

Camellia sinensis

NCCIH: green tea, mostly as extract supplements, lowered total and LDL cholesterol to a small extent, with no effect on HDL or triglycerides.

Ti plant

Cordyline fruticosa

A methanol extract of the rhizome lowered blood lipids, glucose and triglycerides in obese rats. Animal work only.

Tomato

Solanum lycopersicum

A 2017 meta-analysis of 21 trials found tomato supplementation lowered LDL cholesterol by about 0.22 mmol/L and improved flow-mediated dilation; lycopene supplements lowered systolic blood pressure by about 5.7 mmHg.

Trumpet tree

Cecropia obtusifolia

In the 21-day trial cholesterol fell by about 15% and triglycerides by 42% in the guarumbo group; the 32-week study found no change in blood lipids.

Utazi

Gongronema latifolium

In diabetic rats the ethanol leaf extract lowered triglycerides and normalised total cholesterol. Animal work only.

Welsh onion

Allium fistulosum

In liver cells a Welsh onion extract suppressed PCSK9 and helped preserve LDL receptors, including when combined with a statin. Cell work only.

White mulberry

Morus alba

The 2017 meta-analysis found no significant change in total, LDL or HDL cholesterol or triglycerides.

Wu yao

Lindera aggregata

Leaf extracts lowered triglycerides, total and LDL cholesterol in rats on high-fat diets.

Yacón

Smallanthus sonchifolius

The same meta-analysis found no significant overall effect on total, LDL or HDL cholesterol or triglycerides; LDL fell in women and over-40s after more than 8 weeks.

Yerba mate

Ilex paraguariensis

The 2021 EMA review noted small observational and clinical studies reporting effects on blood lipids and other metabolic markers, while other studies found no effect on lipid profiles; EMA judged them not relevant to the monograph.

Zedoary

Curcuma zedoaria

One of ten herbs in a Thai traditional formulation that lowered total and LDL cholesterol in a double-blind randomised trial in borderline hyperlipidaemia; zedoary alone was not tested, though it was the strongest pancreatic-lipase inhibitor among the ingredients in the lab.

Sacred lotus

Nelumbo nucifera

In China the leaves are used against high blood lipids, and in Thailand stamen tea is drunk to lower blood lipids and glucose. Leaf flavonoids inhibit lipase and α-glucosidase in lab tests.

Coconut palm

Cocos nucifera

A meta-analysis of 16 trials found coconut oil raised LDL cholesterol by about 10 mg/dL compared with non-tropical vegetable oils (with a smaller rise in HDL); replacing it with unsaturated oils improves lipid profiles.

Guggul

Commiphora wightii

WHO lists high cholesterol as supported by clinical data, mostly from older Indian trials. But in a 2003 US double-blind trial (103 adults, 8 weeks), gugulipid at 1 g or 2 g three times daily raised LDL cholesterol by 4–5% while placebo lowered it 5%, with no effect on other lipids. A 2005 evidence review found the effects unclear and not enough evidence to support guggul for any condition.

Oyster mushroom

Pleurotus ostreatus

A double-blind trial of 8.4 g oyster-mushroom powder (3 g β-glucan) daily for 4 weeks in 46 adults with raised LDL found no change in LDL or other lipids; an earlier trial in HIV patients with drug-induced high cholesterol also found no benefit. Animal studies were positive.

Sugarcane

Saccharum officinarum

Cuban trials of sugarcane policosanol reported large falls in LDL cholesterol, but a 2006 independent randomised trial in 143 patients (JAMA) found no effect beyond placebo at usual or high doses. A 2018 meta-analysis noted that the benefit came mainly from Cuban studies and was inconsistent.