The Diet That Lowers Cholesterol Like a Statin | Dr Andrea Glenn
Auto-extracted preview. These recommendations were transcribed and classified from the episode audio. Timestamps link to the source; classifications are not yet editorially verified.
Recommendations from this episode
In transcript order-
Increase the ratio of plant protein to animal protein in the diet to reduce cardiovascular disease and coronary heart disease risk.
“higher plant animal protein ratio... lower risk of cardiovascular disease
DosageRatio of at least 0.5 (1g plant per 2g animal) for CVD/stroke; closer to 1:1 for coronary heart disease; ~20% of calories from protein appears optimalCaveatsStroke benefit plateaus at 0.5 ratioCertaintyexplicitrecommendation -
Sponsor read
Use DMN, a microbiome-supporting supplement scoop with fiber, polyphenols, and resistant starch.
“check out 38 TERA and use the code the proof
DosageDaily scoop in water or smoothieCaveatsSponsor-affiliated product (Hill is co-founder)Certaintyexplicitrecommendation -
Organic (prompted)
Avoid trans fats due to harm to LDL/HDL cholesterol profile.
Certaintyexplicitstrong warning -
In a protocol
Follow the portfolio diet—a dietary pattern combining plant protein, nuts, viscous fiber, plant sterols, and monounsaturated fats—to lower LDL cholesterol and cardiovascular risk.
“both lowered LDL cholesterol by about 30%
Dosage50g plant protein/day, 45g nuts/day, 20g viscous fiber/day, 2g plant sterols/day, plus plant MUFAsCaveatsAdherence is challenging; soy and viscous fiber are hardest targetsCertaintyexplicitstrong endorsement -
In a protocol
Consume soy as a primary plant protein source for LDL cholesterol lowering.
DosagePart of 50g/day plant protein target in portfolio dietCaveatsMisinformation around soy persistsCertaintyexplicitrecommendation -
In a protocol
Eat 20g/day of viscous (soluble) fiber from oats, barley, psyllium, citrus, berries, okra, eggplant, and chia for LDL lowering.
Dosage20 grams per dayCaveatsHard to consume large quantities; very fillingCertaintyexplicitrecommendation -
In a protocol
Chia seeds provide viscous fiber.
“Chia seeds have those too
Certaintyexplicitoffhand mention -
In a protocol
Supplement 2g/day of plant sterols to lower LDL cholesterol by ~10%.
“2 grams per day, exactly
Dosage2 grams per day via supplement or fortified margarineCaveatsOpen question whether elevated circulating phytosterols may be harmful; Dayspring suggests genetic testing firstCertaintyhedgedrecommendation -
Sponsor read
Use LMNT electrolyte mix before and during vigorous exercise for hydration and electrolyte balance.
“a serve of element 60 to 90 minutes before
DosageCan or half-sachet 60-90 minutes before exercise; more during breaks if over an hourCaveatsSponsorCertaintyexplicitpersonal use -
Sponsor read
Use Momentous plant-based protein providing 30g protein per shake.
“plant based chocolate protein and creatine monohydrate
Dosage30g protein per shake dailyCaveatsSponsor; NSF Certified for SportCertaintyexplicitpersonal use -
Sponsor read
Take 10g creatine monohydrate daily for muscle strength, bone health, and potential cognitive benefits.
“10 grams of creatine alongside
Dosage10 grams dailyCaveatsWithin sponsor readCertaintyexplicitpersonal use -
Limit saturated fat intake; replacement with PUFAs/MUFAs or whole grains lowers cardiovascular risk.
“lowering your saturated fat content
DosageAHA: less than 10% of caloriesCertaintyexplicitrecommendation -
In a protocol
Eat nuts regularly for cardiovascular disease risk reduction and LDL cholesterol lowering.
“nuts tend to always have a pretty good signal
Dosage45 grams per day (portfolio diet target)CaveatsType of nut does not appear to matter for LDL reductionCertaintyexplicitstrong endorsement -
Alternative
Mediterranean diet is an evidence-based heart-healthy dietary pattern strongly correlated with portfolio diet.
Certaintyexplicitrecommendation -
In a protocol Alternative
Canola oil can be used as a healthy cooking oil; associated with lower mortality risk.
“Sometimes canola oil
Certaintypersonal onlypersonal use -
Avoid animal-based low-carb diets; if low-carb, prioritize plant-based sources and whole grains over refined.
“animal based had a 39% increased risk
DosageHealthy plant-based low-carb (~30-40% energy from carbs) reduced T2D risk by 16%CaveatsNot ketogenic-level restrictionCertaintyexplicitrecommendation -
Avoid processed red meat where possible per AHA guidelines.
“try to avoid processed if you can
Certaintyexplicitmild caution -
Avoid tropical oils (e.g., coconut, palm) per AHA 2026 guidelines.
“avoid... tropical oils
Certaintyexplicitmild caution -
Avoid beef tallow per American Heart Association 2026 guidelines.
“avoid things like beef tallow and butter and tropical oils
Certaintyexplicitmild caution