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Lower LDL Cholesterol Naturally with Food: Simple Ways to Add Proven LDL Reducers to Your Everyday Routine
LDL cholesterol is the primary driver of our primary killer, atherosclerotic cardiovascular disease. When it comes to LDL, the lower, the better. No threshold appears to exist below which further LDL-lowering won't further reduce our risk of heart attacks, strokes, or sudden death.
The reason more people aren't prescribed cholesterol-lowering statin drugs is there are associated drawbacks (such as increased diabetes risk), so the drugs are limited to those for whom the benefits outweigh the risks. But what if there were safe, simple, side-effect-free steps we could take to lower our cholesterol, like eating certain foods every day? With no downsides, everyone should be eating them to get their LDL as low as possible, regardless of whether they are already on medications or not.
That's what this book is all about.
From the New York Times bestselling author of How Not to Die, How Not to Diet, and How Not to Age, Michael Greger, M.D., FACLM, with Kristine Dennis, PhD, MPH, this primer lays out the risks and benefits of statin drugs and who should take them, before diving into detailing the diet best proven to lower LDL cholesterol through the combination of avoiding cholesterol-raising foods and including a portfolio of foods that actively pull excess cholesterol from our bodies. Drs. Greger and Dennis then expand this portfolio with creative ways to incorporate all known foods and safe supplements that have been shown to lower LDL by at least 10 mg/dL (0.26 mmol/L).
Lower LDL Cholesterol Naturally with Food concludes with actionable steps to maximally reduce our LDL, including recipes such as Dr. Greger's Portfolio Plus Powder to sprinkle on meals.
The reason more people aren't prescribed cholesterol-lowering statin drugs is there are associated drawbacks (such as increased diabetes risk), so the drugs are limited to those for whom the benefits outweigh the risks. But what if there were safe, simple, side-effect-free steps we could take to lower our cholesterol, like eating certain foods every day? With no downsides, everyone should be eating them to get their LDL as low as possible, regardless of whether they are already on medications or not.
That's what this book is all about.
From the New York Times bestselling author of How Not to Die, How Not to Diet, and How Not to Age, Michael Greger, M.D., FACLM, with Kristine Dennis, PhD, MPH, this primer lays out the risks and benefits of statin drugs and who should take them, before diving into detailing the diet best proven to lower LDL cholesterol through the combination of avoiding cholesterol-raising foods and including a portfolio of foods that actively pull excess cholesterol from our bodies. Drs. Greger and Dennis then expand this portfolio with creative ways to incorporate all known foods and safe supplements that have been shown to lower LDL by at least 10 mg/dL (0.26 mmol/L).
Lower LDL Cholesterol Naturally with Food concludes with actionable steps to maximally reduce our LDL, including recipes such as Dr. Greger's Portfolio Plus Powder to sprinkle on meals.
- GenresHealth
118 pages, Kindle Edition
Published September 30, 2025
112 people are currently reading
32 people want to read
About the author
Michael Greger
136 books2,066 followersDr. Greger is a physician, New York Times Best-Selling author, and internationally recognized speaker on nutrition, food safety, and public health issues.
A graduate of the Cornell University School of Agriculture and the Tufts University School of Medicine, Dr. Greger is licensed as a general practitioner specializing in clinical nutrition. He is a founding member and Fellow of the American College of Lifestyle Medicine. He was honored with the ACLM Lifestyle Medicine Trailblazer Award in 2017 and became a diplomat of the American Board of Lifestyle Medicine.
His books How Not to Die, The How Not to Die Cookbook, How Not to Diet, and How Not to Age became instant New York Times Best Sellers. One hundred percent of all proceeds Dr. Greger receives from his books and speaking engagements have always been and will always be donated to charity.
Dr. Greger has appeared in such documentaries as What the Health and You Are What You Eat: A Twin Experiment, and served as an advisor for The Game Changers. He has testified before the U.S. Congress and was an expert witness in defense of Oprah Winfrey in the infamous “meat defamation trial.” He often speaks at engagements across the United States and abroad, and has delivered presentations at TEDx, Google, The World Bank, and the Conference on World Affairs. He has been featured on countless media outlets to deliver life-saving nutrition research to the public. See more on our Press page.
A graduate of the Cornell University School of Agriculture and the Tufts University School of Medicine, Dr. Greger is licensed as a general practitioner specializing in clinical nutrition. He is a founding member and Fellow of the American College of Lifestyle Medicine. He was honored with the ACLM Lifestyle Medicine Trailblazer Award in 2017 and became a diplomat of the American Board of Lifestyle Medicine.
His books How Not to Die, The How Not to Die Cookbook, How Not to Diet, and How Not to Age became instant New York Times Best Sellers. One hundred percent of all proceeds Dr. Greger receives from his books and speaking engagements have always been and will always be donated to charity.
Dr. Greger has appeared in such documentaries as What the Health and You Are What You Eat: A Twin Experiment, and served as an advisor for The Game Changers. He has testified before the U.S. Congress and was an expert witness in defense of Oprah Winfrey in the infamous “meat defamation trial.” He often speaks at engagements across the United States and abroad, and has delivered presentations at TEDx, Google, The World Bank, and the Conference on World Affairs. He has been featured on countless media outlets to deliver life-saving nutrition research to the public. See more on our Press page.
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Displaying 1 - 7 of 7 reviews
October 26, 2025
Useful, science-based book on lowering cholesterol naturally. A bit less straightforward than Dr. Greger's other books, as it's really focused on cholesterol only. Goes quite in depth, and is more serious than for example How Not to Die. Recommended for people trying to manage their cholesterol. I will bring it with me to the doctor to discuss the advice given to see if it works!
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October 22, 2025I listened to the Audible edition.
I discovered Dr. Greger’s new book (September 2025) thanks to a post on social media in author, Judi Finneran’s, Healthy Eating group.
The Portfolio Diet (chapter 3, 55:24) wasn’t new to me. I never really understood the plant sterols and Dr. Greger explained them simply and well.
I follow Dr. Fuhrman’s GBOMBS protocol (plus some Dr. Ornish and Dr. Esselstyn protocols) and lowered my LDL-c to 135. Tomorrow I get tested for genetic Lp(a).
Primary prevention through lifestyle choices, as advocated by Dr. Greger, is important given heart disease is the world’s #1 killer. Chapter 2 (24:03) covers statins, and “risk enhancing factors.”
There is an app if you choose to follow Dr. Greger Daily Dozen protocol.
I discovered Dr. Greger’s new book (September 2025) thanks to a post on social media in author, Judi Finneran’s, Healthy Eating group.
The Portfolio Diet (chapter 3, 55:24) wasn’t new to me. I never really understood the plant sterols and Dr. Greger explained them simply and well.
I follow Dr. Fuhrman’s GBOMBS protocol (plus some Dr. Ornish and Dr. Esselstyn protocols) and lowered my LDL-c to 135. Tomorrow I get tested for genetic Lp(a).
Primary prevention through lifestyle choices, as advocated by Dr. Greger, is important given heart disease is the world’s #1 killer. Chapter 2 (24:03) covers statins, and “risk enhancing factors.”
There is an app if you choose to follow Dr. Greger Daily Dozen protocol.
October 27, 2025
4.0 stars. Great info on lowering cholesterol. At only 75 pages with an additional 39 pages of notes, this book is short, sweet, to the point. Dr. Greger explains the "how to" in simple to understand terms with plenty of options. Another informative addition to my Dr. Greger library for living healthy and well.
October 22, 2025
The book is well-written and the information it gives you are plenty and very useful. It gives you a general overview about what LDL is, how it accumulates in the body, how it affects your body and how to lower it without the need of statin drugs simply by following a healthier diet. A large bibliography can be found in the book citing the studies the book‘s information is based on.
November 28, 2025
Small and practical, and as always packed with so many ideas ! Michael Greger and Kristine Dennis have produced a useful book to help incorporate new ingredients in our day to day menu, to trigger down our cholesterol, because as William Clifford Roberts, MD, editor of the American Journal of Cardiology, said in 2010 : "it's the cholesterol, stupid!"
October 8, 2025
No nonsense, entertaining, scientific advice on what to do to lower your LDL cholesterol level.
October 31, 2025
confirmation
Good to confirm what I’m doing is the right way to go. Eat plant based, no fats, and add these things.
Good to confirm what I’m doing is the right way to go. Eat plant based, no fats, and add these things.
Displaying 1 - 7 of 7 reviews