Which probiotic is best for lowering cholesterol? An expert guide

October 7, 2025 •

4 min read

High cholesterol is a major risk factor for cardiovascular disease, which accounts for 32% of all global deaths. While lifestyle changes are the first line of defense, a growing body of evidence suggests certain probiotic strains can help manage lipid profiles. This article explores which probiotic is best for lowering cholesterol by examining the most effective strains and their mechanisms.

Quick Summary

Specific probiotic strains, mainly from Lactobacillus and Bifidobacterium families, help reduce total and LDL cholesterol. These effects are linked to bile acid metabolism, cholesterol absorption reduction, and short-chain fatty acid production.

Key Points

Strain Specificity: Probiotic benefits, especially for cholesterol, are highly strain-specific; look for specific designations like L. reuteri NCIMB 30242.
Primary Mechanism: Many effective strains, like L. reuteri and L. plantarum, use Bile Salt Hydrolase (BSH) to interfere with bile acid recycling, forcing the liver to use more cholesterol.
High Potency Matters: Choose supplements with a high and guaranteed Colony-Forming Unit (CFU) count to ensure enough live bacteria survive to have an effect.
Long-Term Consistency: Clinical studies show that probiotic benefits for cholesterol are more pronounced with long-term supplementation, typically over several weeks or months.
Consult a Doctor: Always talk to a healthcare provider before adding a new supplement, especially if you have high cholesterol or are on other medications like statins.
Adjunctive Therapy: Probiotics should be considered a complementary strategy to a heart-healthy diet and exercise, not a replacement for prescribed medication.

The Science of Probiotics and Cholesterol Reduction

Probiotics are defined as live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. Their cholesterol-lowering effects are strain-specific and operate through several key mechanisms:

Bile Salt Hydrolase (BSH) Activity

Your liver produces bile acids from cholesterol to aid in fat digestion. Most bile acids are recycled in the gut. However, some probiotics produce an enzyme called Bile Salt Hydrolase (BSH), which deconjugates bile acids, making them less soluble and more likely to be excreted in feces. To replenish the lost bile, the liver pulls more cholesterol from the bloodstream, effectively lowering circulating levels.

Cholesterol Assimilation and Binding

Certain probiotic bacteria can directly absorb cholesterol from the gut for incorporation into their own cellular membranes. This reduces the amount of dietary cholesterol available for absorption by the body. Additionally, the sticky surfaces of some bacteria can bind to cholesterol, preventing its absorption.

Production of Short-Chain Fatty Acids (SCFAs)

As they ferment dietary fibers in the gut, probiotics produce SCFAs like propionate. Propionate can travel to the liver and inhibit the enzyme HMG-CoA reductase, which plays a critical role in cholesterol synthesis. This process offers a similar effect to statin medications, though typically milder and with fewer side effects.

Top Probiotic Strains for Lowering Cholesterol

Numerous clinical trials have investigated the efficacy of specific probiotic strains for reducing cholesterol. While results can vary, some strains have shown particularly promising results:

Lactobacillus reuteri NCIMB 30242 (LRC™): This is one of the most clinically studied strains for cholesterol reduction. Studies have shown that supplementation can significantly reduce LDL cholesterol, total cholesterol, and non-HDL cholesterol in hypercholesterolemic adults. The strain's high BSH activity is a key mechanism behind its effectiveness.
Lactobacillus plantarum (CECT 7527, CECT 7528, and CECT 7529): A proprietary blend of these three L. plantarum strains has been shown to reduce total and LDL cholesterol, particularly in subjects with higher baseline cholesterol levels. This combination has demonstrated high bile salt hydrolase activity and the ability to assimilate cholesterol.
Bifidobacterium longum CCFM1077: A randomized, double-blind clinical trial found that oral administration of this strain significantly decreased serum total cholesterol and LDL cholesterol in hyperlipidemic patients over six weeks. It is known to increase BSH activity and improve the balance of gut microbiota.
Lactobacillus acidophilus and Bifidobacterium lactis: A meta-analysis noted that a combination of these two strains can reduce total and LDL cholesterol. Furthermore, probiotic yogurt containing L. acidophilus and B. lactis has shown a cholesterol-lowering effect in mildly hypercholesterolemic subjects.

Comparison of Key Cholesterol-Lowering Probiotics


Probiotic Strain	Primary Mechanisms	Typical Format	Clinical Evidence	Notable Effects
L. reuteri NCIMB 30242	High BSH activity, reduces cholesterol absorption	Capsules, microencapsulated in yogurt	Strong human clinical trial data	Significant reduction in LDL-C and Total Cholesterol
L. plantarum (CECT 7527, 7528, 7529)	High BSH activity, cholesterol assimilation, SCFA production	Capsules (often a blend)	Good human clinical trial data	Significant reduction in Total Cholesterol, with better effects at higher baseline levels
B. longum CCFM1077	Increased BSH activity, alters gut microbiota diversity	Capsules	Recent human trial data	Decreased Total and LDL-C in hyperlipidemic patients
**L. acidophilus + B. lactis**	Cholesterol assimilation, potential BSH activity	Yogurt, capsules	Found effective in meta-analyses, some mixed results	Significant reduction in Total Cholesterol and LDL-C in some populations

How to Choose the Right Probiotic

Look for Specific Strains: Not all probiotics are created equal. The benefits are strain-specific. Always look for products that list the full strain designation, such as L. reuteri NCIMB 30242, not just the species.
Ensure Viability and Potency: Check for Colony-Forming Units (CFUs) on the label. A dose of at least 1 billion CFU is often recommended for health benefits. Look for products with a guaranteed CFU count until the expiration date.
Consider the Delivery Method: While fermented foods like yogurt and kefir contain probiotics, the strain and dose can vary significantly. For targeted cholesterol reduction, encapsulated supplements with clinically studied strains may be a more reliable option.
Pair with a Healthy Diet: Probiotics are most effective when part of a broader, heart-healthy lifestyle. A diet rich in fiber, polyphenols, and healthy fats will support a balanced gut microbiome and enhance the probiotics' effects.

Conclusion

While pharmaceuticals like statins are the primary medical treatment for high cholesterol, certain probiotic strains offer a promising complementary approach. Clinically researched strains such as Lactobacillus reuteri NCIMB 30242 and the specific L. plantarum combination (CECT 7527, 7528, and 7529) have demonstrated the ability to lower total and LDL cholesterol through mechanisms including bile acid deconjugation and cholesterol assimilation. The most effective strategy involves identifying specific strains, ensuring high potency, and integrating the supplement into a healthy diet and lifestyle, preferably under the guidance of a healthcare provider. For more in-depth research on specific probiotic strains and their benefits, consult clinical trials published in authoritative journals. A strong example is the randomized controlled trial on Lactobacillus reuteri NCIMB 30242 published in the European Journal of Clinical Nutrition, which can be found online.

Potential Considerations

It is important to remember that the effectiveness of probiotics can depend on individual factors like gut composition and overall health status. Combining probiotics with a high-fiber diet, regular exercise, and other healthy habits will maximize their potential benefits. As with any supplement, consulting a healthcare professional is recommended before beginning a new regimen, especially if you have an existing health condition or are taking other medications.

The Role of Lifestyle

No supplement, including probiotics, is a magic bullet for health. A comprehensive approach is key to managing cholesterol effectively:

Diet: A high-fiber diet, rich in fruits, vegetables, and whole grains, is crucial. Soluble fiber binds to cholesterol and bile acids, facilitating their excretion.
Exercise: Regular physical activity helps increase HDL (good) cholesterol and can lower triglycerides.
Limit Saturated and Trans Fats: Reducing intake of these fats, found in processed foods and certain meats, directly impacts LDL cholesterol levels.

By addressing cholesterol from multiple angles—with the support of specific, clinically validated probiotic strains—you can take a more holistic and effective approach to heart health.

Frequently Asked Questions

Yes, several clinical studies and meta-analyses have shown that specific strains of probiotics, particularly certain Lactobacillus and Bifidobacterium species, can help lower total and LDL (bad) cholesterol levels, though the effects are generally modest compared to prescription medication.

Some of the most well-researched strains include Lactobacillus reuteri NCIMB 30242 and the combined Lactobacillus plantarum strains CECT 7527, CECT 7528, and CECT 7529. These strains have demonstrated significant reductions in total and LDL cholesterol in human trials.

Results can vary by individual and strain, but clinical studies suggest that positive changes typically occur with long-term interventions. Meta-analyses have shown that supplementation for more than four weeks is often more effective than shorter periods.

While fermented foods like yogurt and kefir contain probiotics, the specific strains and CFU counts are often not standardized or clinically validated for cholesterol reduction. For a targeted effect, a high-quality supplement with a specific, clinically studied strain is recommended.

Research suggests that probiotics can be safely used alongside statin therapy and may even enhance the cholesterol-lowering effects of the medication. However, you should always consult your doctor before combining supplements and prescription drugs to ensure proper management.

Probiotics are generally considered safe for most healthy individuals. Mild side effects can include temporary bloating or gas as your gut adjusts. Individuals who are severely immunocompromised or have serious medical conditions should consult a doctor before use.

Probiotics primarily lower cholesterol through mechanisms like producing the Bile Salt Hydrolase enzyme, which increases the excretion of bile and forces the body to use more cholesterol to produce new bile. They can also bind to cholesterol in the gut or produce short-chain fatty acids that inhibit cholesterol synthesis in the liver.