How Raspberries Can Help Lower Cholesterol

by Lisa Nelson, RD, LN Health Professional

Berries of all kinds are a wonderful addition to any diet. Let's look specifically at the nutrient dense raspberry.

A one cup serving contains just 64 calories, 8 grams of dietary fiber, and 54% of your daily vitamin C needs.

A diet high in fiber promotes lower cholesterol and blood pressure. Studies have found for every 1-2 grams of soluble fiber each day lowers LDL cholesterol 1%. A 1 cup serving of raspberries provides 1 gram of soluble fiber.

Raspberries are low in fat and high in antioxidants, such as vitamin A, vitamin E, and vitamin C. Vitamin C is an antioxidant that boosts our immune system, increases nitric oxide, promotes wound healing, lowers triglycerides, and prevents free radical damage associated with LDL cholesterol. (Vitamin C plays many more roles in our health than what I've listed.)


Raspberries also provide flavonoids, such as lutein, zeaxanthin, and beta carotene. The flavonoids help prevent free radical damage that begin the disease process, such as the formation of arterial plaque in heart disease.

How to Add Raspberries to Your Daily Die

Raspberries do not need to be limited to the June through October season. Frozen raspberries are nutritious and are readily available year round. Raspberries can be added to hot and cold cereals, used to top salads, mixed with yogurt, and eaten on their own (healthy sweet alternative for dessert).

Be sure to sign up for the free ecourse How to Lower Cholesterol in 8 Simple Steps at

Lisa Nelson, RD, LN
Meet Our Writer
Lisa Nelson, RD, LN

Lisa Nelson RD, a registered dietitian since 1999, provides step-by-step guidance to lower cholesterol and lower blood pressure, so you can live life and enjoy your family for years to come. Lisa's passion for health comes from her own family history of heart disease, so she doesn't dispense trendy treatments; Lisa practices what she teaches in her own daily life. Because her own health is the foundation of her expertise, you can trust that Lisa will make it truly possible for you to see dramatic changes in your health, without unrealistic fads or impossibly difficult techniques.