Lower LDL Cholesterol Naturally with Food: Simple Ways to Add Proven LDL Reducers to Your Everyday Routine

by Michael Greger, Kristine Dennis

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.

Genres: Health, Food, Nonfiction, Nutrition

92 pages, Paperback

Published September 30, 2025

Reviews

[Max · Rating 5 out of 5]

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!

[Harlow]

I 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.

[Stephen Kramar]

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.

[Ann · Rating 4 out of 5]

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.

[Ricardo Ribeiro · Rating 2 out of 5]

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.

[Dawn · Rating 2 out of 5]

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....

[Dave Hudec · Rating 5 out of 5]

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!

[Abby · Rating 4 out of 5]

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.

[Sylvanas · Rating 5 out of 5]

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.

[Céline des Ligneris (Carole) · Rating 4 out of 5]

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!"

[Rob Roehm · Rating 5 out of 5]

No nonsense, entertaining, scientific advice on what to do to lower your LDL cholesterol level.

[Gail · Rating 4 out of 5]

confirmation

Good to confirm what I’m doing is the right way to go. Eat plant based, no fats, and add these things.

[Marta]

Valuable information for health!

[Mandy · Rating 5 out of 5]

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!

[Keith · Rating 5 out of 5]

Lots of good information. I will have to revisit to absorb completely because of the detailed information

[Linda · Rating 3 out of 5]

A small book with simple steps for choices that could lower LDL levels.

[Liz Yavinsky · Rating 4 out of 5]

Good to know! Great tips and research statistics

[Deborah Gonzales · Rating 5 out of 5]

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!