Research
Macro partitioning
Combining specific cholesterol-lowering foods (nuts, plant sterols, viscous fiber, soy protein) can lower LDL cholesterol by approximately 20%, comparable to low-dose statins.
You can lower your LDL cholesterol by about 20% by eating a 'dietary portfolio' daily: include plant sterols (found in fortified margarines/milks), soy protein, viscous fibers (oats/barley), and almonds. While effective, this requires significant dietary changes and strict adherence.
GoodSupportsHIGH confidence
A combination of such foods has been shown to lower LDLc by 20%.
Why this rating
Based on a specific 1-year trial (Jenkins et al.) and other meta-analyses cited.
Source
A Review of Low-Density Lipoprotein-Lowering Diets in the Age of Anti-Sense Technology
Paul J. Nestel et al. · Nutrients · 2023
DOI 10.3390/nu15051249
narrative_reviewCited 5×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →