FOODS TO LOWER LDL CHOLESTEROL
It is not about fat, it is about what kind of fat
FOOD CONSEQUENCES
Different foods lower cholesterol in various ways.
Some deliver soluble fiber, which drags cholesterol out of the body before it gets into circulation and some give polyunsaturated fats, which directly lower LDL.
Some contain plant sterols and stanols, which block the body from absorbing cholesterol.
UNHEALTHY FATS
Saturated Fats and Trans Fats increase the amount of LDL cholesterol in the blood and lower the levels of high-density lipoprotein (HDL) good cholesterol.
Saturated Fats
Found in animal products and tropical oils
• Fatty cuts of beef, pork, lamb, veal, and the skin of poultry.
• Hot dogs, bacon, salami and high-fat luncheon meats.
• Full fat and processed cheeses, cream cheese.
• High-fat dairy products, such as whole milk, cream, butter and sour cream.
• Lard, bacon fat, sauces and gravies made from animal fat.
• Most fried foods and fast foods.
• Tropical oils, palm, palm kernel and coconut.
• Baked goods made with lard, butter or tropical oils.
Trans fatty acids
Formed when a liquid fat is changed into a solid fat through a process called hydrogenation.
• Margarine: Stick margarine contains more partially hydrogenated oil (Trans fat) than tub margarine does.
• Shortening.
• Fast foods and fried foods.
• Convenience foods. Some brands of chocolate or yogurt-coated granola/energy bars; liquid, flavored coffee creamers, powdered coffee creamers and pre-packaged baked goods.
HEALTHY FATS
Unsaturated Fats, Monounsaturated and Polyunsaturated Fats help lower level of LDL
Monounsaturated Fat
• Olive, canola & peanut oils
• Olives
• Avocados
• Most nuts, nut oils and nut butters (natural peanut butter or almond butter)
Polyunsaturated Fats
• Safflower oil
• Flax oil and flax seeds
• Sunflower oil
• Walnuts
• Fish
Omega-3 fats
A type of polyunsaturated fat
• Salmon
• Tuna
• Mackerel
• Herring
• Sardines
NUTRITION GUIDELINES
Soluble fibers reduce low-density lipoprotein (LDL) cholesterol.
Pectin is a type of soluble fiber that lowers LDL by up to 10%.
• Oats contain beta-glucan, a type of soluble fiber that helps lower cholesterol. Eating oatsmay lowers the total cholesterol by 5% and “bad” LDL cholesterol by 7%.
• Beans are especially rich in soluble fibers.
• Eggplant and okra are good sources of soluble fiber. Pectin-rich vegetables also include carrots and potatoes.
• Almonds, walnuts and other tree nuts are very high in monounsaturated fats. 2 ounces of nuts a day can slightly lower LDL, on the order of 5%
• Berries, apples, grapes, strawberries and citrus fruits are rich in pectin.
• Avocados are a rich source of monounsaturated fats and fiber two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol.
• Dark chocolate and Cocoa contain lavonoids which can help lower blood pressure and “bad” LDL cholesterol while raising “good” HDL cholesterol.
• Extra virgin olive oil is a rich source of monounsaturated fatty acids, the kind that may help raise HDL and lower LDL.
• Tea contains catechins which helps activate nitric oxide that inhibit cholesterol synthesis and absorption and helps prevent blood clots.
• Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which act as antioxidants to get rid of harmful free radicals that can lead to hardened arteries.
Omega-3 fats are a type of polyunsaturated fat
• Salmon
• Tuna
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