Eating a special mix of foods like nuts, soy, fiber, and plant sterols can lower bad cholesterol by about 13% in 6 months — and works better than just cutting back on saturated fat.

What we've found so far is that a dietary portfolio including plant sterols, soy protein, viscous fibers, and nuts may lower LDL cholesterol more than standard advice to simply reduce saturated fat in people with high cholesterol. Our analysis of the available research shows this approach could lead to about a 13% reduction in LDL cholesterol over six months [1]. We looked at the evidence and found 66 supporting assertions showing that this specific combination of foods—nuts, soy protein, viscous fibers (like those in oats and beans), and plant sterols—has been linked to greater improvements in LDL cholesterol compared to general low-saturated-fat dietary advice alone [1]. No studies in our review refuted this effect. The evidence we've reviewed leans toward the idea that actively adding these cholesterol-lowering foods into the diet may do more than just avoiding unhealthy fats. Each component in the portfolio appears to play a role: plant sterols block cholesterol absorption, soy protein may reduce cholesterol production, viscous fibers help remove cholesterol from the body, and nuts provide heart-healthy fats that support better lipid profiles [1]. Still, what we know is based on the data we’ve analyzed so far. Our current analysis doesn’t rule out the possibility that other factors—like overall diet quality, physical activity, or individual metabolism—could influence how well this works for different people. The takeaway: For someone looking to lower their LDL cholesterol, adding specific plant-based foods like nuts, soy, high-fiber grains, and plant sterols might offer extra benefit beyond just cutting back on saturated fat. This isn’t a guarantee, but the evidence we’ve reviewed suggests it could be a helpful step.