High cholesterol

biomarker

Also known as: high cholesterol

Foods That May Help

Foods linked to High cholesterol in the research literature.

BarberriesImproves
2 tsp three times a day or 1 tbsp twice a day
Barberries shown to lower LDL cholesterol an average of 14 points (mg/dL).
Source: How Not to Age
Black cuminImproves
1-2 g/day (about 1/4 tsp)
Meta-analyses of RCTs show significant improvement in cholesterol and triglycerides.
Source: How Not to Age
Hibiscus teaImproves
Source: How Not to Age
VinegarImproves
Source: How Not to Age
Wheat germImproves
Source: How Not to Age
StrawberriesImproves
Source: How Not to Age
Chamomile teaImproves
Source: How Not to Age
FlaxseedsImproves
Flaxseeds improve LDL cholesterol, artery function, blood pressure, CRP, Lp(a), blood sugar, and weight
Source: How Not to Age
FenugreekImproves
Fenugreek improves LDL cholesterol, triglycerides, and blood sugar control; powder works better than extract
Source: How Not to Age
SoymilkReduces risk of
Soymilk lowers atherogenic lipid fraction in healthy individuals (Onuegbu 2011) and plasma cholesterol (Mitchell 1999)
Source: How Not to Age
Red Yeast RiceReduces risk of
EFSA 2018: safety concerns about monacolin levels in red yeast rice; Gordon 2010: marked variability in commercial products
Source: How Not to Age
GrapesImproves
Red and white grapes improve oxidative markers and lipidemic parameters
Source: How Not to Age
SesameImproves
Black sesame meal showed antihypertensive and antioxidant effects in pre-hypertensive humans
Source: How Not to Age
Brazil NutsReduces risk of
4 nuts per month
Just a single serving of four Brazil nuts almost immediately improved cholesterol levels. LDL was twenty points lower just nine hours after eating them.; A single serving of four Brazil nuts lowered LDL cholesterol by 20 points within 9 hours; effect lasted 30 days.
Source: How Not to Die
KaleReduces risk of
3-4 shots of juice daily for 3 months
Men with high cholesterol drinking kale juice for three months substantially lowered bad LDL cholesterol and boosted good HDL as much as running 300 miles.; Kale juice substantially lowered LDL cholesterol and boosted HDL cholesterol—as much as running 300 miles—over three months.
Source: How Not to Die
BeansReduces risk of
A meta-analysis of randomized controlled trials found that non-soy legume consumption lowers cholesterol levels. Pinto bean consumption reduces biomarkers for heart disease risk.
Source: How Not to Die
FlaxseedsReduces risk of
Dietary flaxseed independently lowers circulating cholesterol beyond cholesterol-lowering medications alone (Edel et al. 2015)
Source: How Not to Die
ApplesReduces risk of
1 apple daily
Daily apple consumption promotes cardiovascular health by improving lipid profiles (Chai et al. 2011, 2012)
Source: How Not to Die
GheeReduces risk of
Higher consumption of ghee was presumed to cause heart ailments however paradoxically ghee was found to show hypocholesteremic effects
Source: Nutrition, Food and Diet in Ageing and Longevity
OnionsReduces risk of
Onions have effects of strengthening the stomach, regulating Qi, detoxifying; commonly used for treating hyperlipidemia
Source: Nutrition, Food and Diet in Ageing and Longevity
Wheat germReduces risk of
Source: The How Not to Age Cookbook

Compounds That May Help

Bioactive compounds linked to High cholesterol in the research.

QuercetinImproves
Source: How Not to Age
AnthocyaninsImproves
Anthocyanins found in berries, grapes, pomegranate, red onions, beans help to improve cholesterol and blood sugar levels
Source: Nutrition, Food and Diet in Ageing and Longevity

Risk Factors

Foods and compounds that may contribute to High cholesterol.

Pterostilbene
NR plus pterostilbene raised LDL cholesterol high enough to potentially kill as many as 1 in 40 long-term consumers; effect presumed due to pterostilbene
Source: How Not to Age
Eggs
Eggs raise LDL cholesterol and are linked to cancer risk
Source: How Not to Die
Cafestol
Brewing method affects the impact of coffee on cholesterol; paper-filtered is preferable
Source: How Not to Age

Recipes That May Help

Sources

How Not to Age
How Not to Die
Nutrition, Food and Diet in Ageing and Longevity
The How Not to Age Cookbook
The Longevity Diet