She Wanted to Reduce Her Cholesterol Without Medication—A Simple Diet Change Lowered it by 15%
One Reddit user was able to lower her cholesterol by eating more plant-based foods. Research supports eating more fiber-and protein-rich plants, while also eating healthy fats.Exercising, limiting saturated fat and added sugar, and eating more fiber can all help.
High cholesterol affects millions of Americans, often without people even realizing if their levels may be elevated. High cholesterol can quietly work behind the scenes increasing your risk of serious cardiovascular conditions, including heart attack and stroke. It is defined as having a total cholesterol (TC) of 200 mg/dL or higher. Risk factors include eating too much saturated fat and exercising too little.
Among the many approaches to lowering cholesterol, one Reddit user shared that she reduced her levels by 15 percent after making one specific dietary change: following a 80 to 85-percent plant-based diet. This piqued our interest, so we dove into what exactly contributed to her success and consulted with two dietitians specializing in heart health to hear their thoughts.
What Was Shared that Helped Lower Cholesterol
A Reddit user, who goes by the handle CattrahM, shared that as a 41-year-old female, she was on a quest for a "natural remedy" to lower her cholesterol after her levels hit 200 mg/dL. She decided to try a mostly plant-based diet.
In her post, she shares, “I committed to be 80-85% plant based (in the way I calculate this is only eating 1-3 meals a week that have significant meat or dairy) with as much WFPB as I could and this has been a really nice balance of overall eating more healthy and still enjoying special occasions and sometimes I just want chili cheese fries.” WFPB stands for whole foods, plant-based.
After one year of following this diet, she shared updated lab results to the page. Her values show a nearly 30 mg/dL decrease to her total cholesterol, with her current TC measuring at 172 mg/dL. Due to her family history of high cholesterol, heart bypass surgeries, and heart attacks, she reports feeling motivated to continue to improve her diet and increase her physical activity.
In addition to her total cholesterol improvements she reported notable changes in her other lipid values too. Her LDL or "bad" cholesterol dropped from 135 mg/dL to 105 mg/dL, HDL or "good" cholesterol remained stable at 50 mg/dL, and non-HDL cholesterol dropped from 150 mg/dL to 120 mg/dL.
While she didn’t share much more information, such as her usual daily diet intake or exercise regime, she attributes her success to her mostly plant-based diet.
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Dietitians Weigh In on This Approach
While no single eating pattern fits everyone, many of the principles of a plant-based diet are aligned with science-backed recommendations for lowering cholesterol and improving overall heart health. There are several strengths in this approach, along with a few caveats. We spoke to two heart-health experts to hear their thoughts.
What Dietitians Approve Of
“I do approve of the writer’s overall approach,” says Veronica Rouse, RD, a dietitian specializing in heart health. “They’ve shifted to a mostly plant based way of eating, and while the exact details aren’t fully clear, simply increasing plant foods can support lower cholesterol.”
Rouse explains that plant foods are naturally high in fiber and often replace sources of saturated fat, two key levers for lowering cholesterol. “Their approach also mirrors the principles of the well researched Portfolio Diet, which has strong evidence for lowering LDL cholesterol”, she adds.
The Portfolio Diet emphasizes a diet rich in plant-based proteins including legumes, beans, tofu; nuts and seeds, fiber-rich foods like oats, bran, citrus fruits, and berries; phytosterols; and monounsaturated fats like avocado oil and olive oil. Studies have linked higher adherence to the Portfolio Diet with about 14 percent lower risk of cardiovascular disease, improved lipid profiles and lower inflammatory markers.
Preventive cardiology dietitian, Michelle Routhenstein, MS, RD, CDCES CDN, also supports this approach. She shares, “It naturally lowers saturated fat intake, increases both soluble and insoluble fiber, and provides polyphenol-rich antioxidants. These antioxidants help reduce inflammation that can make LDL cholesterol more susceptible to oxidation, which is a key step in plaque formation in the arteries.”
She also points out that research consistently shows that higher fiber intake, particularly soluble fiber, can lower LDL-cholesterol and diets rich in plant foods support improved cardiovascular outcomes.
Another win: this approach isn’t overly restrictive or rigid. “What I like most is the flexibility they’ve built in,” says Rouse. “Allowing room for favorite foods keeps this way of eating enjoyable and makes long term consistency far more realistic.”
This user explains they are still including some meat and dairy on occasion rather than removing these foods completely. This flexibility matters, as extreme diet plans, such as very low carb or low fat diets, often fail, are hard to stick to for long-term, and may even increase risk of negative eating practices, including disordered eating behaviors.
Where There’s Room For Improvement
It’s important to note that we don’t know exactly what this Reddit user is eating each day, making it difficult to determine whether they are meeting all their macro and micronutrient needs. Nutrients such as iron, calcium, vitamin D, vitamin B12, zinc, and protein can be a concern for people following a plant-based diet. While these nutrients can be obtained from plant foods, fortified foods and/or supplements may sometimes be necessary to help fill any gaps. Regular monitoring, such as getting annual lab tests and having a dietitian review dietary logs is also recommended to ensure nutrient adequacy.
Routhenstein also advises against transitioning too quickly from a low-fiber diet to high-fiber one. “If someone currently eats very little fiber, jumping too quickly into a high-fiber diet can lead to GI discomfort. Slow, steady increases in fiber allows the gut to adapt.”
Additional Lifestyle Changes to Lower Cholesterol
While eating more plant-based foods can support better cholesterol levels, dietitians also recommend other lifestyle changes to adapt too.
Lower saturated fat intake: Lowering saturated fat can help improve cholesterol levels because saturated fat reduces LDL receptor activity in the liver, leaving more LDL cholesterol in the bloodstream, says Routhenstein. Limit butter, cream, cheese, and fatty meats, and swap them for non-fat or lower-fat varieties and unsaturated fat options like olive oil and avocados. Rouse adds, “The American Heart Association recommends keeping saturated fat to under 6% of total calories for optimal LDL reduction.”
Keep added sugar to a minimum: “Reducing refined sugar intake can help normalize lipid profiles because high sugar intake increases triglyceride-rich lipoproteins, which contribute to residual cholesterol and cardiovascular risk”, says Routhenstein. Limit foods high in added or refined sugars like cookies, cakes, candies or sodas.
Increase soluble fiber intake: “Soluble fiber binds cholesterol in the gut so less is absorbed, which can significantly reduce LDL cholesterol”, shares Rouse. Up your intake of soluble fiber by adding more oats, oats, barley, lentils, and ground flaxseed into your diet.
Include plant proteins regularly: Shifting to plant-based eating doesn’t automatically mean someone is getting enough plant protein, and this component is a key part of the Portfolio Diet’s cholesterol lowering effect, Rouse points out. Include beans, lentils, nuts, seeds, soy, and whole grains onto your plate to help meet daily protein needs.
Stay Active: Research shows exercise is associated with reduced risk of cardiovascular disease and moderate exercise improved lipid profile and HDL levels. So don’t forget to stay active and engage in your favorite forms of exercise.
Our Expert Take
Following a mostly plant-based diet shows promise for lowering total cholesterol. One Reddit user reported a 15-percent reduction in cholesterol after one year of following an 80-85 percent plant-based diet. Dietitians support this approach, as plant-based foods can increase fiber intake and reduce saturated fat, both of which contribute to healthier cholesterol levels. This approach also allows room for some meat and dairy, making it more sustainable for long-term adherence. When following a plant-based diet, it's important to monitor key nutrients commonly found in animal foods and to increase fiber-rich foods gradually to avoid GI upset. Remember, everyone has a unique health history, medical conditions, food preferences, intolerances, budget, cultural norms, and schedule. For personalized guidance, it's always best to consult with a registered dietitian nutritionist.
