Cholesterol-Lowering Foods

Extra virgin olive oil, avocados, fish oil, pistachios, dark chocolate, almonds, and walnuts each have research supporting a specific lowering effect on small dense LDL. For people with genetically elevated cholesterol following a ketogenic diet, fatty fish and fish oils are preferred over high-fat keto supplements like MCT oil. The EPA fraction in fish oil, not DHA, is specifically responsible for reducing small dense LDL. Dark chocolate must be chosen without added sugar to benefit sdLDL, since sugar is a primary driver of worsening sdLDL. Much commercially sold extra virgin olive oil is adulterated, so sourcing from a verified producer is necessary to ensure polyphenol content.