Fruits and vegetables have been linked to lower risk of cancer, obesity, high blood pressure, and stroke. Now, a recent study shows that they also help lower blood cholesterol levels.

In the NHLBI Family Heart Study researchers looked at the diets of 4466 men and women and correlated their fruit and vegetable intake with blood tests for LDL cholesterol. They found that the consumption of fruits and vegetables was inversely related to LDL cholesterol in both men and women. Those people eating the most fruits and vegetables (top 25%, about 5.5 servings/day) compared to those eating the fewest fruits and vegetables (bottom 25%, less than 2 servings/day) had significantly lower LDL cholesterol levels (6-7% lower).

For every 1% drop in LDL cholesterol the risk of coronary heart disease drops by 2-3%. This means that eating 5 or more servings of fruits and vegetables per day may drop your risk of heart disease by 12-15% or more. This is a modest drop but every factor counts when trying to lower cholesterol levels. This drop is independent of other factors such as: BMI, physical activity level, saturated fat intake, polyunsaturated fat intake, cholesterol intake, smoking etc.

The bottom line is this. If you are trying to lower your cholesterol level, eat more fruits and vegetables; at least 5+ servings daily. The NIH DASH diet recommends 8-10 serving per day. That should make even a greater drop in LDL cholesterol.

Source: Fruit and Vegetables and LDL Cholesterol, American Journal of Clinical Nutrition, 79:213-7, Feb. 2004