Is Kiwi Good for Cholesterol?

Partly: kiwi may help lower LDL cholesterol when eaten as part of a heart-healthy diet, possibly because its soluble fiber affects cholesterol handling in the gut. Research suggests a modest average benefit, but kiwi is not a substitute for prescribed treatment. For more dietary options, see the best foods for high cholesterol.

Can kiwi help if you have high cholesterol?

Kiwi can be a useful food choice if you are working to improve your cholesterol. A review of randomized trials found that people eating kiwi had a modest reduction in LDL cholesterol on average, although the size of the benefit is uncertain and results will vary between people.

LDL is often called “bad” cholesterol because excess LDL can contribute to plaque buildup in arteries. Eating kiwi is unlikely to be enough on its own to address high LDL or reduce cardiovascular risk. Your overall eating pattern, other health conditions and any recommended treatment matter more than a single food.

How might kiwi affect cholesterol?

Kiwi contains dietary fiber, including soluble fiber. Soluble fiber can bind bile acids in the digestive tract and help remove them from the body. The liver then uses cholesterol to make more bile acids, which can help lower LDL in the blood.

That is a plausible explanation for a benefit from kiwi, but the clinical research does not establish exactly how much of its observed effect comes from fiber. Kiwi also contains other plant compounds; their individual contribution to cholesterol changes is not clear.

Eating the fruit provides its fiber. Water infused with kiwi is a different preparation, and the studies of kiwi consumption do not establish that the infused water has the same effect on cholesterol.

What does the research say about kiwi and cholesterol?

A systematic review and meta-analysis of randomized trials found a modest average reduction in LDL cholesterol among adults consuming kiwi. Randomized trials provide stronger evidence of an effect than observational comparisons, but this result does not guarantee a particular change for an individual.

A lack of a statistically significant change does not prove there is no effect; it means the review did not establish a clear one for those measures.

An observational study of kiwi consumers found an association with higher HDL and lower triglycerides. That study cannot show that kiwi caused the differences, and its associations were not confirmed as clear effects in the pooled randomized trials.

How can you use kiwi for cholesterol?

Eat kiwi as part of a varied eating pattern rather than treating it as a supplement or a stand-alone remedy. For example, add sliced kiwi to plain oatmeal or unsweetened yogurt, or eat it as a snack in place of a food high in saturated fat. The benefit of a substitution depends on what it replaces and the rest of your diet.

Other fiber-rich foods, such as oats and beans, can also fit into a cholesterol-conscious eating pattern. If you have been given a dietary plan by a clinician or dietitian, use kiwi within that plan rather than changing it around a single food.

There is no established amount of kiwi that reliably lowers cholesterol for everyone. Keep recommended cholesterol checks so you and your clinician can assess your results and discuss whether your overall plan is working.

For hydration, kiwi water is an option, but it should not be assumed to have the cholesterol effects reported for eating kiwi. See also the best drinks for high cholesterol for broader drink choices.

Who should be careful with kiwi?

Avoid kiwi if you have a known kiwi allergy. It can cause itching or swelling in the mouth, hives or more serious reactions; people with certain pollen or latex allergies may also react to kiwi. Seek emergency help for trouble breathing, throat swelling or other signs of a severe allergic reaction.

If you have kidney disease or have been told to limit potassium, ask your clinician or dietitian whether kiwi fits your plan. If you take warfarin or another medicine affected by dietary changes, check with your clinician or pharmacist before making a major change to your usual diet. Do not stop or adjust prescribed cholesterol medicine because you are eating kiwi.

Children with high cholesterol and people who are pregnant and have high cholesterol should get individualized advice from a clinician. Anyone with a strong family history of early heart disease or inherited high cholesterol should also discuss testing and treatment with a clinician rather than relying on food alone.

High cholesterol usually causes no symptoms. Seek emergency care for sudden chest pressure or pain, severe shortness of breath, facial drooping, weakness on one side or difficulty speaking.