Brenda Khan
Lowering your LDL cholesterol through diet is possible by making a few changes to your eating habits. LDL cholesterol is a waxy, fat-like substance found in all the cells in your body. While your body does need some cholesterol to function, high levels of LDL cholesterol can put you at risk of coronary artery disease and other heart diseases. To reduce your LDL cholesterol, you should limit your intake of saturated fats and trans fats, which are found in meat, dairy products, chocolate, and baked goods. Instead, opt for foods containing polyunsaturated and monounsaturated fats, such as nuts, olive oil, and fish. In addition, eating more fibre from fruits, vegetables, beans, and whole grains can help reduce LDL cholesterol.
How to reduce LDL by diet
| Characteristics | Values |
|---|---|
| Limit salt intake | No more than 2,300 milligrams (about 1 teaspoon) per day |
| Limit alcohol consumption | No more than 2 drinks per day for men |
| Limit total fat and saturated fat | No more than 25-35% of daily calories from fat, and less than 7% from saturated fat |
| Choose healthier fats | Opt for lean meat, nuts, and unsaturated oils like canola, olive, and safflower |
| Limit foods with cholesterol | Consume less than 200 mg of cholesterol per day |
| Increase plant stanols and sterols in your diet | Aim for 2 grams per day through whole grains, nuts, legumes, and oils |
| Eat foods high in omega-3 fatty acids | Include fish like salmon, tuna, and mackerel in your diet 2-3 times a week |
| Increase fiber intake | Add more vegetables, fruits, whole grains, legumes, nuts, and seeds to your diet |
| Reduce sugar intake | |
| Exercise regularly | Aim for 30-45 minutes of physical activity, 5 or more days a week |
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What You'll Learn
Eat more fruits, vegetables, beans, nuts, whole grains, and legumes
A largely vegetarian "dietary portfolio of cholesterol-lowering foods" can help lower LDL levels. Eating more fruits, vegetables, beans, nuts, whole grains, and legumes can substantially lower LDL, triglycerides, and blood pressure.
Fruits and vegetables that are high in fiber can lower "bad" LDL cholesterol. Apples, grapes, strawberries, and citrus fruits are rich in pectin, a type of soluble fiber that lowers LDL. Eggplant and okra are also low-calorie vegetables that are good sources of soluble fiber.
Nuts are one of the best sources of plant-based protein and are good for the heart. Eating 2 ounces of nuts like almonds, walnuts, and peanuts a day can lower LDL by about 5%. Nuts have additional nutrients that protect the heart in other ways. However, eating nuts in excess may increase LDL cholesterol levels due to their saturated fat content.
Beans are a versatile food that can help lower LDL cholesterol. Examples include navy beans, kidney beans, lentils, garbanzo beans, and black-eyed peas.
Whole grains are the healthiest types of grains to consume when trying to lower cholesterol. They are linked to lower cholesterol and a reduced risk of heart disease, diabetes, certain cancers, and other health problems. Examples of whole grains include barley, oats, oat bran, and whole-wheat pasta.
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Consume foods with healthier fats, such as lean meat, nuts, and unsaturated oils
Lean meats are a great source of protein with a lower fat content and, therefore, fewer calories. Skinless chicken and turkey, and red meat such as pork chops with the fat trimmed off, are examples of lean meat. Lean meats are popular among people following low-calorie and low-fat diets. Poultry is a good source of selenium, vitamins B3 and B6, and choline. Selenium has antioxidant properties that help prevent free radicals from damaging cells.
Nuts are one of the best sources of plant-based protein and provide a wide range of other nutrients and healthful fatty acids. Eating nuts in moderation as part of a balanced diet may increase HDL cholesterol levels. Walnuts, for example, are high in phytosterols and can help lower LDL cholesterol levels. This effect is more pronounced when walnuts contribute between 10% and 25% of a person's daily energy intake. Cashews, incorporated into a typical American diet, can also help decrease total and LDL cholesterol levels. However, eating nuts in excess may increase LDL cholesterol levels due to their saturated fat content.
Oils that are high in unsaturated fats can help lower cholesterol levels. Corn oil, for example, can help lower LDL nearly three times more than olive oil. Flaxseed oil, which is packed with omega-3s, has been shown to improve LDL levels when used instead of saturated fats like butter. Avocado oil, which is mostly made up of monounsaturated fatty acids (MUFAs), has a high smoke point, making it a good choice for high-heat cooking and frying. Canola oil, another source of MUFAs, has a medium-high smoke point, making it suitable for baking and cooking in the oven. Extra-virgin olive oil is also a good choice for heart health.
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Limit salt, alcohol, and foods with high cholesterol
While limiting foods with high cholesterol is important, it is also crucial to watch your sodium and alcohol intake. Firstly, it is recommended to limit your salt intake to no more than 2,300 milligrams (approximately 1 teaspoon) per day. Although reducing salt will not directly lower your LDL cholesterol, it can lower your risk of heart disease by helping to lower your blood pressure. To reduce your sodium intake, opt for low-salt or "no added salt" foods and seasonings when cooking or at the table.
Similarly, limiting your alcohol consumption is important. Alcohol contains extra calories, which can lead to weight gain, and being overweight can increase your LDL cholesterol levels. Excessive alcohol consumption can also increase your risk of heart disease by raising your blood pressure and triglyceride levels. It is recommended that men have no more than two drinks per day, and women should limit themselves to no more than one drink per day.
In addition to limiting salt and alcohol, it is important to be mindful of foods with high cholesterol levels. Cholesterol is found in animal-based foods, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products. If you are actively trying to lower your cholesterol, it is recommended to consume less than 200 mg of cholesterol per day.
To compensate, try to incorporate more soluble fiber into your diet, as it helps prevent your digestive system from absorbing cholesterol. Aim for 10 to 25 grams of soluble fiber per day, which can be found in foods like fruits, vegetables, and whole grains.
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Increase physical activity and control weight
Physical activity and weight control are crucial components of lowering LDL cholesterol levels. Engaging in regular physical activity can effectively reduce LDL levels and improve overall heart health. Aim for at least 30 minutes of structured exercise each day, such as jogging, biking, or walking. These activities have been shown to decrease LDL/HDL ratios and improve cholesterol levels, even for those who are overweight. Additionally, endurance training, such as long-distance running, can significantly improve HDL cholesterol levels.
If you're looking for a more relaxed approach, consider increasing your leisure-time physical activity. This can include activities such as gardening, dancing, or even just walking. A study found that higher levels of leisure time were associated with greater levels of circulating HDL cholesterol and improved HDL functionality. So, even if you're not engaging in intense structured exercise, increasing your overall daily activity can have benefits.
For those who enjoy swimming or aquatic activities, regular aquatic exercise has been shown to improve HDL, LDL, and total cholesterol levels. Additionally, aerobic exercise is commonly recommended to reduce the risk of heart disease, and resistance training has been found to be extremely beneficial for those with high cholesterol. Weightlifting or other forms of resistance training can be beneficial for people of all ages.
In addition to physical activity, weight control is essential in managing LDL levels. Being overweight can raise your LDL level and lower your HDL level, so maintaining a healthy weight is crucial. This can be achieved through a combination of regular exercise and a nutritious diet. The DASH eating plan and the Therapeutic Lifestyle Changes (TLC) diet are examples of heart-healthy diets that can help lower cholesterol.
When it comes to diet, focus on consuming foods that are high in omega-3 fatty acids, such as fatty fish like salmon, tuna, and mackerel. These foods can lower LDL levels and reduce the risk of heart rhythm problems. Additionally, plant sources such as walnuts, flaxseed, chia seeds, and certain fortified foods like eggs and yogurt are also good sources of omega-3 fatty acids.
Another important aspect of weight control is limiting alcohol consumption. Alcohol adds extra calories, which can lead to weight gain and, subsequently, higher LDL levels. It is recommended to limit alcohol intake to no more than two drinks per day for men and one drink per day for women. Additionally, reducing sodium intake can also help lower the risk of heart disease by helping to lower blood pressure. Aim to limit sodium consumption to no more than 2,300 milligrams (about one teaspoon of salt) per day.
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Consume foods with omega-3 fatty acids, such as fish
Consuming foods rich in omega-3 fatty acids is an effective way to reduce LDL cholesterol. Omega-3 fatty acids are a type of polyunsaturated fat that offers multiple health benefits. They are considered "good fats" that are essential for the body to function optimally.
Fish is an excellent source of omega-3 fatty acids. Fatty fish, in particular, are rich in two types of omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Cold-water fatty fish like salmon, trout, anchovies, and mackerel have high concentrations of omega-3s. Eating fish two to three times a week is recommended to effectively lower LDL. It is important to note that some fish, such as king mackerel, swordfish, and albacore tuna, may contain higher levels of mercury, so consumption should be mindful and varied.
In addition to fish, nuts are another good source of omega-3s. Nuts provide healthy fats and contribute to a well-rounded diet. However, for those who cannot consume enough omega-3s through their diet alone, omega-3 supplements are available. These supplements are typically mild in terms of side effects and may include fish oil, cod liver oil, and vegetarian algal oil. Nevertheless, it is always advisable to consult a doctor before taking any supplements, especially for those with specific health conditions or concerns.
It is worth mentioning that while omega-3 fatty acids are beneficial, it is crucial to maintain a balanced diet. This means including other cholesterol-lowering foods and lifestyle changes, such as reducing sodium and alcohol intake, as well as limiting saturated fats found in certain meats, dairy products, and baked goods. By combining a variety of cholesterol-lowering strategies, you can effectively reduce your LDL levels and improve your overall health.
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Frequently asked questions
Foods that are high in fibre, particularly soluble fibre, can help reduce LDL. This includes vegetables, fruits, wholegrains, legumes, nuts and seeds. Fatty fish, such as salmon, tuna and mackerel, are also good as they are high in omega-3 fatty acids.
Foods that are high in saturated fat, such as red meat, dairy products, chocolate, baked goods and deep-fried foods, should be avoided as they raise LDL levels.
Yes, regular physical activity is one of the best things you can do for your heart health and can help manage your cholesterol levels.
