LDL The Bad Cholesterol

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How to Lower your LDL

LDL is associated with increased risk of coronary artery disease. There are many dietary options that assist in reducing LDL. In the past, public health messages have been almost exclusively directed at particular foods that needed to be reduced or eliminated. We now know that along with reducing certain foods, there are many foods, when increased, help to achieve a beneficial cholesterol profile. 

Foods to reduce or eliminate:

Saturated Fats:

•    Beef, pork, lamb
•    Dairy with fat (use low or no fat)
•    Cream based soups, sauces & dressings (broth, tomato & vinaigrettes are best)
•    Fried foods
•    Butter
•    Cheese
•    Palm & coconut oils

Trans Fatty Acids (Seen on ingredient labels as hydrogenated vegetable oils)

Most things with a shelf life: 
•    Baked goods: cakes, cookies, crackers , pies
•    Margarine & Shortening
•    Chips & other snack foods

Foods to increase to help lower LDL

Soluble Fiber: lowers LDL cholesterol by binding bile acids

•    Oats    
•    Barley
•    Fruit, especially apples, pears, avocados 
•    Ground flaxseed (refrigerate)
•    Legumes or beans: kidney, chickpea, pinto
•    Psyllium: Metamucil 
•    Brans: oat bran & rice bran

Insoluble Fiber:

  • great for digestive health yet does not lower cholesterol: wheat, vegetables, & all of the above are good sources of insoluble fiber

Other LDL-lowering strategies:

  •  Vegetables: contains some soluble fiber yet more insoluble
  •  Fish: Great substitute for red meat and can help improve HDL and Triglycerides. Recommend 2-3 servings per week.
  •  Weight Loss: For most a 5-10% weight reduction helps lower LDL
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