Cholesterol Lowering Foods:
Building the Best Cholesterol Diet
Cholesterol
Lowering Foods:
Building the
Best Cholesterol Diet
Cholesterol Lowering Foods:
Building the Best Cholesterol Diet
Most Cholesterol Supplements Don’t Work.
Durable HEART® Does.
Why Cholesterol Balance Matters
Cholesterol is essential for health—it’s part of every cell membrane and a building block for hormones. But when LDL (“bad”) cholesterol rises and HDL (“good”) cholesterol drops, the balance tips against your cardiovascular system. Over time, excess LDL can harden arteries and increase the risk of heart disease.
The good news? Nutrition is one of the most effective tools for heart health. Research shows that certain foods and dietary patterns can lower LDL, raise HDL, and reduce triglycerides. With the right approach, your kitchen can become your first line of defense.
Cholesterol-Lowering Foods: What to Eat (and What to Avoid)
✅ Eat More Of…
- Oats & Barley – soluble fiber (beta-glucan) lowers LDL
- Nuts & Seeds – almonds, walnuts, pistachios, flaxseeds (plant sterols + healthy fats)
- Fatty Fish – salmon, sardines, mackerel (omega-3s lower triglycerides)
- Olive Oil – Mediterranean staple, raises HDL and protects arteries
- Fruits & Vegetables – citrus, grapes, apples, leafy greens (fiber + antioxidants)
- Legumes – beans, lentils, chickpeas (fiber + protein, red meat substitute)
🚫 Limit or Avoid…
- Processed Meats – bacon, sausage, deli meats (saturated fat + sodium)
- Fried Foods – fast food, battered or deep-fried items (trans fats + oxidation)
- Butter & Margarine – high in saturated/hydrogenated fats that raise LDL
- Full-Fat Dairy – whole milk, cheese, cream (saturated fat worsens balance)
- Refined Carbs & Sugars – white bread, pastries, sugary snacks (raise triglycerides)
- Ultra-Processed Snacks – chips, packaged baked goods (hidden trans fats, additives)
How to Build a Cholesterol Diet: A Practical Guide
Think of your daily meals like a map—each category playing a specific role in cholesterol balance.
1. Fiber-Rich Foods (30–35%)
Daily target: 25–30g fiber, with at least 10g from soluble fiber.
What this looks like:
- 1 cup oatmeal or barley at breakfast (3–4g soluble fiber)
- 1 cup lentils, beans, or chickpeas at lunch or dinner (8–10g total fiber)
Why: Soluble fiber binds cholesterol in the gut, lowering LDL.
2. Healthy Fats (25–30%)
Daily target: About one-quarter of calories.
What this looks like:
- 2 Tbsp olive oil (monounsaturated fat + polyphenols)
- 1 small avocado or ¼ cup nuts/seeds (plant sterols, omega-3 ALA)
- 2 servings of fatty fish weekly (EPA & DHA omega-3s)
Why: Healthy fats raise HDL, lower triglycerides, and reduce inflammation.
3. Lean Proteins (20–25%)
Daily target: Prioritize plant-based and fish.
What this looks like:
- Legumes, tofu, or tempeh as staples
- Skinless poultry or fish a few times weekly
- Red meat <1x per week
Why: Plant proteins and fish support lipid balance, while reducing saturated fat intake.
4. Whole Grains & Vegetables (30–35%)
Daily target: Base most meals around vegetables + whole grains.
What this looks like:
- At least 2 cups leafy greens daily
- 1–2 cups colorful vegetables (carrots, peppers, broccoli, etc.)
- Whole grains like brown rice, quinoa, or barley at meals
Why: High in antioxidants that protect arteries from oxidative stress.
5. “Power Foods” (Daily Extras)
- Plant sterols/stanols: 2g per day (from fortified foods, nuts, seeds, veggies)
- Polyphenol boosters: citrus, grapes, berries, and olive oil
- Green tea: catechins may help improve lipid metabolism
The Mediterranean Plate Model
For a simple visual:
- ½ plate vegetables + fruit (colorful, fiber-rich, antioxidant-packed)
- ¼ plate whole grains or legumes (oats, beans, lentils, barley)
- ¼ plate lean protein (fish, legumes, poultry)
- Healthy fats sprinkled throughout (olive oil, avocado, nuts, seeds)
This structure mirrors the Mediterranean diet—the most studied and effective cholesterol-lowering eating pattern.
Where Diet Alone Falls Short
Even the best cholesterol diet can’t always deliver enough of the compounds proven to make a measurable impact. For example, you’d need to eat several pounds of bergamot oranges daily to reach the cholesterol-lowering levels used in clinical trials. That’s not realistic.
That’s why the right supplement can make the difference.
A high-quality, clinically validated supplement doesn’t replace a heart-healthy diet—it amplifies it. Unfortunately, most “cholesterol supplements” fall short because they use generic plant powders, underdosed blends, or ingredients with little clinical backing.
Durable HEART® was designed to solve that problem. Doctor-formulated by Dr. Kevin Passero, it features Bergamonte®, the gold-standard extract of a rare polyphenol-rich fruit grown in Calabria, Italy. Proven in multiple human clinical trials, Bergamonte® delivers results you can measure:
With the right extract, optimal dosage, and complementary nutrients, Durable HEART® supports healthy lipid balance through multiple natural pathways—without the side effects linked to many conventional or inferior natural supplements.
Why Bergamonte® Works—and Why It Makes Durable HEART®
the Best Cholesterol Lowering Supplement
Why Bergamonte® Works—and Why It Makes Durable HEART® the Best Cholesterol Lowering Supplement
Bergamonte® is the gold-standard extract of a rare polyphenol-rich fruit grown in Calabria, Italy. Unlike generic ingredients that target only one cholesterol pathway, Bergamonte® works across multiple natural mechanisms to restore healthy lipid balance:
This multi-pathway approach addresses the root causes of unhealthy cholesterol—without disrupting the cholesterol your brain needs for memory, focus, and mood.
Backed by 14 published human clinical trials, Bergamonte® delivers measurable improvements in LDL, HDL, triglycerides, and blood sugar in as little as 30 days.* That’s why it’s the cornerstone of Durable HEART®—and why it outperforms ordinary supplements that can’t match its purity, potency, or proof.
The Problem: Not All Citrus Bergamot Is Created Equal—Beware of Imitations
The Problem: Not All Citrus Bergamot Is Created Equal—
Beware of Imitations
The market is crowded with products labeled “citrus bergamot” that simply aren’t the same as Bergamonte®—the clinically proven extract used in Durable HEART. Many rely on:
- Non-standardized fruit powder instead of a clinically studied extract
- Contains less than the proven 500–1,000 mg daily dosage
- No vitamin C—key for maximizing polyphenol absorption
- Missing complementary nutrients like olive leaf extract for synergistic support
- No third-party testing for purity and potency
Without Bergamonte®’s gold-standard form, proper dose, and absorption support, you could take “bergamot” for months with little to no meaningful improvement in your cholesterol.
What Makes Durable HEART the Best Choice for Cholesterol Support
Formulated using the same clinically proven cholesterol protocol trusted in our clinics, Durable HEART delivers a clinical-grade approach to healthy lipid balance. Here’s what sets it apart:
1. Features Bergamonte®—the Gold-Standard Extract
Only Bergamonte® is grown exclusively in Calabria, Italy and standardized to deliver a clinical-strength dose of polyphenols (>38%). Backed by 14 published human trials, it provides the full spectrum of cholesterol-supportive compounds proven to deliver real results—something generic bergamot simply can’t match.
2. Clinical Dosage to Balance Cholesterol—Fast
Delivers 1,000 mg daily, the exact dosage shown in human studies to lower LDL, raise HDL, reduce triglycerides, and support healthy blood sugar in just 30 days.*
3. Vitamin C for Enhanced Bergamot Benefits
Includes 50 mg of premium non-GMO vitamin C extract—an often-overlooked addition that amplifies results. Vitamin C boosts your body’s ability to fully utilize Bergamonte®’s cholesterol-balancing properties while providing potent antioxidant protection.* See the study →
4. Olive Leaf Extract for Artery & Inflammation Support
Provides 100 mg of pure olive leaf extract, sourced from freshly picked Spanish olive leaves and processed immediately after harvest to preserve potency. Rich in oleuropein, it supports healthy lipid metabolism, arterial health, and inflammation balance—making it the perfect complement to Bergamonte®.* See the study →
5. Doctor-Formulated to Do Better—Down to the Bottle
Created by Dr. Kevin Passero, a physician with 20+ years of experience, Durable HEART delivers:
- A clinically studied form at the exact dosage proven in human trials
- A clean formula—free from fillers, dyes, or unnecessary additives
- Made in the USA and third-party lab tested for purity
- Packaged in amber glass to prevent plastic leaching and UV degradation
- Backed by our 1-Year “Better Labs or Your Money Back” Guarantee
Because what goes in your body—and what it comes in—matters.
Why Olive Leaf Extract Makes Durable HEART Better
While Bergamonte® citrus bergamot delivers unmatched cholesterol support, Durable HEART takes it a step further with 100 mg of pure olive leaf extract—sourced from freshly picked Spanish olive leaves and processed immediately after harvest to preserve maximum potency.
Olive leaf extract is rich in oleuropein, a powerful polyphenol that:
- Supports healthy lipid metabolism to help maintain optimal cholesterol balance*
- Promotes arterial health by protecting vessel walls from oxidative stress*
- Helps regulate inflammation for better cardiovascular resilience*
Most bergamot supplements skip this powerful companion ingredient. We include it because olive leaf’s benefits perfectly complement Bergamonte®—providing broader heart and vessel support for a more complete cardiovascular solution.
Durable HEART vs. Standard Bergamot Supplements
Durable HEART vs. Standard Bergamot Supplements
Swipe to see full chart →
Durable HEART | Most Bergamot Supplements | |
Bergamonte® | Yes | No |
1,000 mg Clinical Dose | Yes | Often <500 mg |
Standardized Polyphenols | Yes | Unknown |
Vitamin C for Absorption | Yes | No |
Olive Leaf Extract | Yes | No proof |
Clinical Trials | Yes (multiple) | Few or none |
Source | Calabria, Italy | Often untraceable |
Trusted by Doctors. Loved by Customers.
Balance Cholesterol Naturally—in as Little as 90 Days
Experience the Durable
Difference in Just 2 Weeks
- Promotes superior cardiovascular function*
- Supports healthy cholesterol balance*
- Promotes optimal HDL (“good”) cholesterol levels*
- Helps maintain healthy triglycerides*
- Supports healthy blood sugar metabolism*
- Aids in healthy weight management*
We believe in Durable HEART so strongly, we back it with a 365-day, any-reason guarantee. If you’re not satisfied—even if you finish the bottle—we’ll refund your full purchase. No questions asked.
- Promotes superior cardiovascular health and function*
- Supports healthy cholesterol balance*
- Encourages optimal HDL (“good”) cholesterol levels*
- Helps maintain healthy triglycerides*
- Supports healthy blood sugar metabolism*
- Aids in healthy weight management*
We believe in Durable HEART so strongly, we back it with a 365-day, any-reason guarantee. If you’re not satisfied—even if you finish the bottle—we’ll refund your full purchase. No questions asked.
Buy Durable HEART – On Sale + Free ShippingBuy Durable HEART – On Sale+ Free Shipping
About Dr. Kevin Passero
Dr. Kevin Passero is a leading functional medicine expert and practicing naturopathic physician on a mission to empower people to take control of their health.
Through his two popular clinics in the Washington, DC metro area, he’s helped thousands of people find the root causes of their health imbalances and recover their energy, vitality, clarity and resilience.
Dr. Passero blends cutting-edge diagnostics with proven natural therapies to help his patients get results. He formulates every Durable supplement drawing on his over 20 years of clinical experience and the latest scientific research.
Outside of work, you can often find him enjoying the outdoors with his family.
†Dr. Kevin Passero is a licensed Naturopathic Physician in the District of Columbia and licensed Naturopathic Doctor in the State of Maryland.