Are Raisins Good for Cholesterol?

Partly: raisins can support a cholesterol-conscious diet when they replace snacks high in saturated fat, because that swap can lower saturated fat intake, although raisins have not reliably lowered LDL cholesterol in studies.

Can raisins help if you have high cholesterol?

Small randomized trials have produced mixed results, so raisins are an option for a heart-healthy eating pattern, not a proven cholesterol-lowering treatment. Choose a modest portion that fits your overall diet, and continue any cholesterol medication as prescribed.

For a broader approach, see the best foods for high cholesterol. No single food can substitute for the overall eating pattern and medical care recommended for your cholesterol level and cardiovascular risk.

How could raisins affect cholesterol?

The most dependable benefit may come from what raisins replace. For example, choosing plain raisins instead of a pastry made with butter can reduce saturated fat in that snack. Eating less saturated fat can help lower LDL cholesterol, often called “bad” cholesterol.

Raisins also contain dietary fiber. Some soluble fiber can help lower LDL by binding bile acids in the gut, prompting the body to use cholesterol to make more bile acids. Raisins contain fiber, but their fiber content does not establish that an ordinary serving will noticeably lower LDL.

Other foods, including oats, barley and beans, provide soluble fiber and can be part of the same eating pattern. Raisins also contain plant compounds called polyphenols, but their effects on cholesterol in people are not established.

What does the research on raisins and cholesterol show?

The evidence includes randomized trials, but the studies are small and do not consistently show that raisins lower cholesterol. Their different participant groups and comparison diets also make it hard to identify an effect that applies to everyone.

In a 2008 randomized trial of 34 adults, participants were assigned to eat raisins, increase walking, or do both. LDL cholesterol fell when participants’ results were analyzed together. However, there was no group that received neither intervention, so the overall decrease cannot be attributed specifically to raisins.

A randomized trial of 38 people with high blood lipid levels compared black seeded raisins with no intervention. After 5 weeks, researchers found no significant changes in the lipid profile, which includes cholesterol and triglycerides.

Similarly, a 12-week randomized trial of 51 people with type 2 diabetes compared dark raisins with processed snacks. It found no significant improvement in LDL, total cholesterol, HDL cholesterol or triglycerides with raisins.

Together, these studies support including raisins as a food choice, but they do not establish a reliable cholesterol-lowering effect or a portion that treats high cholesterol.

How can you include raisins in a cholesterol-conscious diet?

Use plain raisins as part of a snack or meal, rather than adding them on top of your usual intake without considering the rest of your diet. They are dried fruit, so their natural sugars and calories are concentrated in a relatively small volume.

Try adding a modest sprinkle to oatmeal, pairing raisins with plain low-fat yogurt, or choosing them in place of a snack high in saturated fat. These are ways to build a balanced meal or snack, not tested treatments for high cholesterol.

Check the ingredient list when buying raisins or snack mixes. Plain raisins may be a better fit than products with added sugar or coatings containing saturated fat. If you have a specific nutrition plan, a registered dietitian can help you decide what portion works for you.

What you drink can also fit into an overall cholesterol-conscious eating pattern; see the best drinks for high cholesterol.

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

If you have diabetes or need to manage blood glucose, count raisins as a source of carbohydrate and discuss portions with your clinician or dietitian. Keep following your prescribed glucose-monitoring and medication plan.

If you have high cholesterol, a strong family history of early heart disease, or a suspected inherited cholesterol condition, speak with a clinician about testing and treatment. High cholesterol usually has no symptoms, so a blood test and an assessment of your overall risk are more useful than judging whether a food seems to help. Ask a pediatrician for guidance if a child has high cholesterol.

Do not stop or change prescribed cholesterol medication because you are eating raisins. During pregnancy, discuss cholesterol concerns and any major dietary changes with your maternity care clinician.

Call emergency services immediately for chest pain or pressure, especially with shortness of breath or pain spreading to the arm or jaw, or for sudden face drooping, arm weakness or trouble speaking. These can be signs of a heart attack or stroke and need urgent assessment.