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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.
92 pages, Paperback
Published September 30, 2025
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Displaying 1 - 26 of 26 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 20, 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.
June 22, 2026
The book provides a useful summary and in-depth look at cholesterol lowering, but much of the content feels like a chapter extracted from one of Michael Greger's broader works rather than a standalone treatment of the subject. It also digresses into a strategy of combining supplements, which comes across as somewhat unfocused and lacks the specificity one would expect from a book dedicated solely to cholesterol management.
July 10, 2026
Very practical concise guide on natural food options to lower LDL cholesterol. Understanding some of the mechanisms of cholesterol production and reabsorption in the intestines makes it easier for me to make (hopefully) better eating decisions.
October 20, 2026
This was both the first book I’ve ever read by Dr. Greger and my first book about cholesterol. It was a rather short read but easy to follow with a lot of great, practical advice and statistics. The only downside for me is that toward the end there was a bit much of so and so teaspoons of this, and this many tablespoons of that in powder form that it felt overwhelming and tiresome.
The main question though, is does it work? I can honestly tell you that YES, it totally works and this book is LEGIT and life changing!! At least for me it was. Ever since 2009 when I was much younger, more active, and at a much more desirable weight, my total cholesterol has never been measured lower than 210 and is usually around 240-270.
For only about one month I’ve made big changes including adding five of the main suggested foods to my diet (the Brazil nuts stats are wild and will be a mainstay in my pantry for the rest of my life!), paying attention a lot more to food labels to avoid the big three things that increase cholesterol, eating less meat and fast food, and continuing two supplements I had already been taking. In just that short time, my cholesterol went down to 181, at a normal level for the first time since I started having my cholesterol measured at least annually. I was truly blown away and am looking forward to my next visit to my doctor for a change.
I have this book and its author to thank more than anything for both inspiring and helping me to finally get my cholesterol under control before reaching the point to where I need to take statins (this book also informed me why I don’t want to take statins). I’ve already recommended this book and much of its contents to several people I know in real life and recommend it to you too. I look forward to reading more from Dr. Greger!
The main question though, is does it work? I can honestly tell you that YES, it totally works and this book is LEGIT and life changing!! At least for me it was. Ever since 2009 when I was much younger, more active, and at a much more desirable weight, my total cholesterol has never been measured lower than 210 and is usually around 240-270.
For only about one month I’ve made big changes including adding five of the main suggested foods to my diet (the Brazil nuts stats are wild and will be a mainstay in my pantry for the rest of my life!), paying attention a lot more to food labels to avoid the big three things that increase cholesterol, eating less meat and fast food, and continuing two supplements I had already been taking. In just that short time, my cholesterol went down to 181, at a normal level for the first time since I started having my cholesterol measured at least annually. I was truly blown away and am looking forward to my next visit to my doctor for a change.
I have this book and its author to thank more than anything for both inspiring and helping me to finally get my cholesterol under control before reaching the point to where I need to take statins (this book also informed me why I don’t want to take statins). I’ve already recommended this book and much of its contents to several people I know in real life and recommend it to you too. I look forward to reading more from Dr. Greger!
September 23, 2026
Lower LDL Cholesterol Naturally with Food is a practical and easy-to-understand guide for anyone interested in making more thoughtful food choices. The book presents the subject of LDL cholesterol in a straightforward way and focuses on realistic changes that can fit into an everyday routine.
I especially appreciated the emphasis on familiar foods and simple strategies rather than complicated meal plans or unrealistic restrictions. The suggestions make it easier to think about how everyday ingredients can be incorporated into balanced meals while still keeping food enjoyable.
The writing is approachable, and the information is presented in a way that does not feel overly technical. It provides useful ideas for readers who want to learn more about nutrition and the role food can play in supporting cardiovascular health.
What I found most appealing is the practical focus. Instead of making healthy eating seem difficult, the book encourages small, consistent adjustments that can become part of normal daily life. It is the kind of resource that can be revisited when planning meals or looking for new ways to improve eating habits.
Overall, this is an informative and accessible read for anyone interested in LDL cholesterol, nutrition, and healthier eating. It offers useful perspectives and encourages readers to become more intentional about their everyday food choices. A helpful addition to a health-focused reading collection.
I especially appreciated the emphasis on familiar foods and simple strategies rather than complicated meal plans or unrealistic restrictions. The suggestions make it easier to think about how everyday ingredients can be incorporated into balanced meals while still keeping food enjoyable.
The writing is approachable, and the information is presented in a way that does not feel overly technical. It provides useful ideas for readers who want to learn more about nutrition and the role food can play in supporting cardiovascular health.
What I found most appealing is the practical focus. Instead of making healthy eating seem difficult, the book encourages small, consistent adjustments that can become part of normal daily life. It is the kind of resource that can be revisited when planning meals or looking for new ways to improve eating habits.
Overall, this is an informative and accessible read for anyone interested in LDL cholesterol, nutrition, and healthier eating. It offers useful perspectives and encourages readers to become more intentional about their everyday food choices. A helpful addition to a health-focused reading collection.
October 7, 2026
This book is an absolute game-changer for anyone looking to take control of their cardiovascular health without immediately turning to pharmaceuticals. It cuts right through the overwhelming sea of conflicting nutritional advice and delivers straightforward, highly actionable strategies that you can seamlessly integrate into your daily routine.
What makes this guide truly stand out is how realistic and achievable the recommendations are. Instead of pushing extreme restrictions or complicated meal prep, the author focuses on powerful, science-backed foods that naturally lower LDL cholesterol. The explanations are clear, engaging, and rooted in solid nutritional science, making it easy to understand *why* these changes work so effectively.
Since implementing the practical tips and dietary additions outlined in the pages, I have noticed a profound shift in my overall well-being and confidence regarding my heart health. It is empowering, encouraging, and packed with valuable insights from start to finish. Whether you are working alongside a doctor to manage your numbers or simply trying to adopt a more heart-healthy lifestyle for the long run, this book is an invaluable resource. Highly recommended to anyone ready to make lasting, positive changes in the kitchen!
What makes this guide truly stand out is how realistic and achievable the recommendations are. Instead of pushing extreme restrictions or complicated meal prep, the author focuses on powerful, science-backed foods that naturally lower LDL cholesterol. The explanations are clear, engaging, and rooted in solid nutritional science, making it easy to understand *why* these changes work so effectively.
Since implementing the practical tips and dietary additions outlined in the pages, I have noticed a profound shift in my overall well-being and confidence regarding my heart health. It is empowering, encouraging, and packed with valuable insights from start to finish. Whether you are working alongside a doctor to manage your numbers or simply trying to adopt a more heart-healthy lifestyle for the long run, this book is an invaluable resource. Highly recommended to anyone ready to make lasting, positive changes in the kitchen!
May 26, 2026
This was less enlightening than I was expecting. There was a lot of discussion of The Portfolio Diet, which is 20ish years old. There is a good infographic for it here: https://ccs.ca/wp-content/uploads/202...
And then there was all the additional supplements you could add to your diet, such as Psyllium Husk, Bergamot, Amla Powder, Black Cumin, Brazil Nuts, Turmeric with black pepper, Garlic, Black Soy Beans, Artichokes, Barberries, Apples, Flaxseeds, Sumac, Winter Savoury, Lemon Balm, Fenugreek.
A lot of the studies are really small and maybe kinda fringe, more in the 'it can't hurt and it might help' camp instead of definitive helpful results. Other than the Portfolio Diet itself, that seems to be a well documented way to lower your cholesterol naturally.
There is only so much supplementation I want to do I guess. Also, Amla powder is kinda gross on its own, so unless you have a smoothie to throw it in....
And then there was all the additional supplements you could add to your diet, such as Psyllium Husk, Bergamot, Amla Powder, Black Cumin, Brazil Nuts, Turmeric with black pepper, Garlic, Black Soy Beans, Artichokes, Barberries, Apples, Flaxseeds, Sumac, Winter Savoury, Lemon Balm, Fenugreek.
A lot of the studies are really small and maybe kinda fringe, more in the 'it can't hurt and it might help' camp instead of definitive helpful results. Other than the Portfolio Diet itself, that seems to be a well documented way to lower your cholesterol naturally.
There is only so much supplementation I want to do I guess. Also, Amla powder is kinda gross on its own, so unless you have a smoothie to throw it in....
April 7, 2026
The best summary of the daily dozen guidelines in 2026
Half of the book is reading. And the other half is the hundreds of studies cited.
The leading researcher on diet continues to make refinements on the daily dozen diet guidelines, to strive for health quality and life longevity.
Lowering LDL is outlined very clearly, with multiple quality sources for each recommendation.
Easy read, without too much trouble following the mechanistic reasoning why each food is great.
Half the reading is about statins effects, and phytosterol's. And the other half is diet. Keep a print out if you can of the charts. Or use the free daily dozen app, all the information is there.
What I also liked is citing a free LDL test you can sign up for, which nobody talks about you can do!
Half of the book is reading. And the other half is the hundreds of studies cited.
The leading researcher on diet continues to make refinements on the daily dozen diet guidelines, to strive for health quality and life longevity.
Lowering LDL is outlined very clearly, with multiple quality sources for each recommendation.
Easy read, without too much trouble following the mechanistic reasoning why each food is great.
Half the reading is about statins effects, and phytosterol's. And the other half is diet. Keep a print out if you can of the charts. Or use the free daily dozen app, all the information is there.
What I also liked is citing a free LDL test you can sign up for, which nobody talks about you can do!
April 23, 2026
Lots of this information you can already find parsed out on Dr. Greger's website and socials but it's nice to have it all in one organized space. I like how he presents not only the research he draws his findings from but plainly states how it can be applied in your diet/lifestyle. It's nice sometimes to have direct instructions on what to do when there's so much conflicting and confusing information out there. I've trusted Dr. Greger for nearly two decades and following his advice has kept me a healthy and nourished vegan. It can be very overwhelming but he makes sure to say you don't have to do every thing he's recommending. Even trying some of it could help lower LDL cholesterol.
October 22, 2026
A quick read that was very informative. I was a little annoyed with how he went about organizing some of his advice. If you are taking notes and trying to really extract information on what EXACTLY to do when it comes to making his special daily powder that he puts on everything, he is all over the place. It's like trying to get instructions from your grandma about a family recipe she has never written down. Another thing... I was a bit appalled at his hummac recipe... hummus instead of cheese for Mac and cheese. How about we just eat hummus like normal people? I don't trust his tastebuds. But I'll find a way to incorporate all these foods to get my cholesterol down.
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!"
August 31, 2026
quick read
Lots of specific information on nutrients to lower your cholesterol. Also what not to eat and supplements that are purported to work but don’t. I thought there would be more recipes.
Lots of specific information on nutrients to lower your cholesterol. Also what not to eat and supplements that are purported to work but don’t. I thought there would be more recipes.
October 28, 2026
This is an interesting book but the author who also narrates the book speaks too fast and with so much fluctuation in his voice that it is hard to follow. When I slowed speed down to .7, he sounded even worse. If you want to read it, I would advise the actual book, not the audio.
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.
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January 5, 2026Valuable information for health!
January 12, 2026
A quick read with practical ways to use whole foods to lower LDL cholesterol. Fingers crossed it works - check in with me in a month or two!
January 16, 2026
Lots of good information. I will have to revisit to absorb completely because of the detailed information
March 20, 2026
A small book with simple steps for choices that could lower LDL levels.
March 29, 2026
Good to know! Great tips and research statistics
July 12, 2026
Lots of Important Info
I really appreciate the details backed by science in this, and all of Dr Greger’s books. I plan to make his powder recipe and use it!
I really appreciate the details backed by science in this, and all of Dr Greger’s books. I plan to make his powder recipe and use it!
Read
July 13, 2026Concise and great examples.
August 30, 2026
Informative, concise, packed with good suggestions to lower LDL. Cites scientific research to back dietary suggestions.
Displaying 1 - 26 of 26 reviews