Are Prunes Good for Cholesterol?

Partly: prunes may modestly lower LDL cholesterol when included in a heart-healthy diet, possibly because their fiber helps the body remove cholesterol.

Are prunes good for high cholesterol?

Prunes are a reasonable food to include in a cholesterol-conscious diet, but they are not a proven treatment for high cholesterol. A small study in men with mildly elevated cholesterol found lower LDL cholesterol after a period of eating prunes than after a comparison period involving grape juice.

That result is promising, not a guarantee that prunes will lower your cholesterol. They are one option among the best foods for high cholesterol, alongside a broader eating pattern that supports heart health.

How might prunes affect cholesterol?

Prunes contain dietary fiber, which is the most plausible way they might help cholesterol levels. Some types of fiber can bind bile acids in the gut, allowing them to leave the body in stool. The liver then uses cholesterol to make more bile acids, which can help lower LDL cholesterol in the blood.

This is a proposed mechanism, not proof of exactly how prunes affected cholesterol in the available study. Researchers measured bile acids, but the total amount excreted did not differ significantly between the prune and comparison periods.

LDL is often called “bad” cholesterol because high levels can contribute to buildup in artery walls. Eating prunes does not remove existing deposits, and any effect on LDL is likely to depend on the rest of your diet and your individual health.

What does the evidence say?

In a 1991 crossover study of 41 men with mild hypercholesterolemia, participants added 12 prunes, or 100 g, to their usual diets during the prune period. That amount supplied 6 g of dietary fiber. The study lasted 8 weeks and compared the prune period with a grape-juice control period.

LDL cholesterol was 3.9 mmol/L after the prune period and 4.1 mmol/L after the grape-juice period. The difference was statistically significant, but the study does not show that everyone will experience the same change or that prunes are better than other fiber-rich foods.

The evidence is limited by the study's small size, short duration and narrow participant group. The comparison also involved grape juice rather than an identical food without prune fiber, so it cannot establish which property of prunes produced the difference. The study did not establish whether eating prunes reduces heart attacks or other cardiovascular events.

How can you include prunes in your diet?

Eat prunes as part of your usual meals or as a snack, rather than treating them as a required supplement. You can add chopped prunes to unsweetened oatmeal or plain yogurt, or eat them alongside a small handful of unsalted nuts.

If you do not usually eat much fiber, start with a small portion and increase gradually if comfortable. Prunes can cause gas, bloating or loose stools, particularly if you eat a lot at once. Drink enough water as you increase fiber, unless your clinician has advised you to limit fluids.

The study used 12 prunes daily, but that was a research amount, not an established recommendation for cholesterol management. A smaller amount may be easier to tolerate; there is no proven serving that guarantees a cholesterol benefit.

Consider what prunes replace as well as what they add. Choosing them instead of a snack high in saturated fat can support a heart-healthy eating pattern, while adding them on top of everything else does not automatically improve cholesterol. For a related discussion of hydration and dietary choices, see the best drinks for high cholesterol.

Who should be careful with prunes, and when should you see a doctor?

If you have diabetes, account for the carbohydrates in prunes within your usual eating plan. If you have kidney disease or have been told to limit potassium, ask your clinician or dietitian whether prunes fit your plan. Seek advice if prunes consistently cause troublesome diarrhea, bloating or abdominal discomfort.

High cholesterol usually has no symptoms, so a blood test and a clinician's assessment are important. Discuss your results, family history and overall cardiovascular risk with a clinician, especially if you have known heart disease or a family history of very high cholesterol or early heart disease. Children with suspected high cholesterol need guidance from their pediatric clinician; people who are pregnant or planning pregnancy should discuss cholesterol management with their clinician.

Do not stop or change prescribed cholesterol medication because you are eating prunes. Food choices can complement treatment, but they may not be enough on their own.

Seek emergency help for possible signs of a heart attack or stroke, such as chest pain, sudden shortness of breath, sudden weakness on one side of the body or difficulty speaking. Do not wait to see whether a food or drink helps.