Cholesterol is an umbrella term for fat in your blood. Lipoproteins are particles made from fat and protein. They carry cholesterol and triglycerides(lipids) through the bloodstream. HDL(high-density lipoprotein), which is good cholesterol, and LDL (low-density lipoprotein), which is bad cholesterol, are the more discussed lipoprotein.
Understanding Bad and Good Cholesterol
When levels of LDL cholesterol, often known as "bad" cholesterol, exceed the ideal range, it plays a significant role in the development of cardiovascular diseases such as heart attack and stroke. It acts like an intruder in the bloodstream, depositing harmful plaque on artery walls and narrowing the passage for vital blood flow, limiting blood and oxygen flow to your organs, including your brain and heart. HDL is good cholesterol and acts like a cleaning mop in your bloodstream. It picks up excess LDL cholesterol from artery walls and other tissues. It transports LDL back to the liver, where it can be processed and removed from the body.
Causes of high LDL
Dietary choices: Excessive intake of saturated and trans fats found in red meat, full-fat dairy products, fried foods, baked goods, and processed foods are major culprits.
Obesity: Excess weight gain strains the cardiovascular system, often leading to elevated LDL levels.
Genetic predisposition: Certain individuals have a genetic makeup that makes them more susceptible to high LDL.
Sedentary lifestyle: Lack of physical activity reduces HDL production and allows LDL to build up in the bloodstream.
Smoking: Smoking damages blood vessels and accelerates plaque formation.
Aging: As we age, the body's ability to regulate cholesterol levels naturally declines.
Menopause: Hormonal changes during menopause can contribute to increased LDL levels in women.
Recommended Cholesterol Limit (mg/dl)
Total Cholesterol: Less than 200
HDL Cholesterol: 60 or higher is optimal (below 40 have a higher risk for heart disease)
LDL Cholesterol: Below 100
Triglyceride: Below 150 (below 100 for fasting levels)
The good news is that dietary and lifestyle interventions can significantly reduce its levels. We can take charge of our health and well-being by making conscious, healthy choices in our daily routines.
Food To reduce Blood cholesterol level
Whole grain Oats/barley Whole grains are high in soluble fiber. Barley and oats are good sources of a type of soluble fiber called beta-glucan, which has been studied more extensively for its effectiveness in lowering cholesterol.
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Whole pulse/Beans:
Beans and pulses are brimming with soluble fiber. This type of fiber acts like a sponge in your digestive tract, trapping cholesterol from your food. The trapped cholesterol gets eliminated from your body through waste products; swapping meat for these lower-fat, higher-fiber options naturally reduces your overall LDL cholesterol intake and promotes a healthier cholesterol profile.
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Green leafy vegetables:
Leafy greens like spinach, swiss chard, collard arugula, and kale can be your heart's best friend. They're loaded with soluble fiber that traps cholesterol before it enters your bloodstream. Additionally, some leafy greens contain plant sterols that compete with cholesterol for absorption. The antioxidants in these vegetables fight inflammation and protect LDL cholesterol from oxidation, a harmful process. With their low calorie and saturated fat content, green leafy vegetables are a perfect choice for a heart-healthy diet that can help manage cholesterol and reduce the risk of heart disease.
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Onion and garlic:
Garlic and onions have cholesterol-lowering effects. Both contain compounds inhibiting cholesterol synthesis and improving the liver's ability to clear LDL cholesterol from the bloodstream. Studies show that increased consumption of garlic and onions can lead to modest reductions in LDL cholesterol levels. Both are rich in flavonoids and sulfur compounds that have cardiovascular benefits, including reduced LDL cholesterol. Quercetin, an antioxidant found in onions, can also help prevent the oxidation of LDL cholesterol, which is a critical step in the development of atherosclerosis. Allicin in garlic may inhibit cholesterol synthesis in the liver and enhance the liver's ability to clear LDL cholesterol from the bloodstream.
Nuts and seeds:
Nuts and seeds are excellent sources of monounsaturated fatty acids (MUFAs) and omega-3 fatty acids (PUFAs). Walnuts, chia seeds, and flax seeds are excellent sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats have been shown to directly lower LDL ("bad") cholesterol levels while potentially raising HDL ("good") cholesterol levels. Nuts offer soluble and insoluble fiber, with soluble fiber specifically helping to bind and remove LDL cholesterol from your system. Nuts and seeds contain plant sterols and stanols, which compete with cholesterol absorption, reducing LDL. The antioxidants in nuts and seeds combat inflammation and oxidative stress.
Soy and soy products:
Soy has been shown to have a beneficial effect on lowering LDL cholesterol levels. Soy contains isoflavones, fiber, and plant sterols that contribute to its cholesterol-lowering properties. Studies have indicated that incorporating soy products into the diet, such as tofu, soy milk, soybeans, and tempeh, can reduce LDL cholesterol and improve cardiovascular health.
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Apples and berries:
Apples and berries are excellent sources of antioxidants, such as flavonoids and polyphenols. These antioxidants possess anti-inflammatory and cholesterol-lowering properties, which can help prevent the development of cardiovascular disease. By protecting the LDL cholesterol from oxidative damage, the antioxidants in apples and berries are particularly effective at keeping heart disease at bay. Apples are known for their cholesterol-lowering attributes due to the presence of soluble fiber like pectin. Conversely, Berries contain various bioactive compounds, including anthocyanins, linked to improved cardiovascular health and lipid profiles.
Avocado:
Avocado is a heart-healthy food source rich in monounsaturated fats, fiber, and plant sterols. Monounsaturated fats reduce LDL cholesterol and increase HDL cholesterol levels, promoting heart health. Soluble fiber binds to cholesterol in the digestive tract, preventing its absorption into the bloodstream, and plant sterols compete with cholesterol for absorption, reducing LDL cholesterol levels. Avocado also contains antioxidants like vitamin E and carotenoids, which help reduce oxidative stress and inflammation, essential for heart health.
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Dark Chocolates:
Dark chocolate, known for its high flavanol content, can positively impact heart health and manage LDL cholesterol levels. Flavanols can raise HDL (good) cholesterol levels while lowering LDL (bad) cholesterol, promoting a healthier cholesterol balance. The antioxidants found in dark chocolate can also contribute to reducing inflammation and oxidative stress, which can protect LDL cholesterol from harmful oxidation. Flavanols can also stimulate nitric oxide production, leading to relaxed blood vessels and better circulation, potentially lowering the risks of high LDL. Some studies suggest that dark chocolate can help reduce blood pressure, influencing heart health and LDL levels.
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Spices (Cinnamon/Cayenne pepper/ Turmeric) :
Turmeric, Cayenne pepper, and cinnamon are spices with potential health benefits for the heart. Turmeric's compound curcumin reduces LDL cholesterol levels and inflammation while promoting healthy blood vessels. Cayenne pepper capsaicin lowers LDL cholesterol levels, increases HDL cholesterol levels, and improves circulation. Cinnamon's polyphenols lower LDL cholesterol levels by improving insulin sensitivity and reducing inflammation.
Beyond dietary changes, incorporating healthy lifestyle habits is crucial:
Weight management: It's incredible how small changes can significantly impact our health! For instance, losing weight - even a little - can be incredibly beneficial for your heart health. Studies have shown that weight loss can significantly lower your LDL cholesterol levels.
Regular exercise: Incorporating at least 30 minutes of moderate-intensity exercise into your daily routine on most days of the week can significantly benefit your cardiovascular health. It also helps increase your HDL levels, known as the "good" cholesterol. So, why not step towards a healthier lifestyle by prioritizing physical activity in your daily routine?
Quit smoking: Giving up smoking is a positive step towards improving your heart health. By quitting smoking, you can enhance the function of your blood vessels and prevent the accumulation of plaque, ultimately reducing the risk of heart disease.
Stress management: Chronic stress can raise levels of LDL, but practicing stress-reducing techniques like yoga, meditation, and deep breathing can help you maintain healthier levels of LDL.
Although genetics play a role, combining dietary changes, lifestyle modifications, and potential medication under medical guidance is often the most effective approach to lower LDL cholesterol and reduce the risk of cardiovascular diseases. By adopting these strategies, we can tame the "bad wolf" of LDL and promote a healthier, more resilient cardiovascular system. So, why not take a positive step towards a healthier you today? Start making small, constructive changes to your diet and lifestyle, and see the excellent results for yourself! In addition, it's important to note that eating heart-healthy food should not be a short-term solution. It should be a routine that is practiced consistently over time. You cannot expect sudden LDL lowering by having a routine for a few days. Therefore, long-term adopting a healthy lifestyle and dietary habits is essential to promote a more robust, healthier cardiovascular system.
References
Guideline on the Management of Blood Cholesterol: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines | Circulation (ahajournals.org)
Anti-chole-lithogenic potential of dietary spices and their bioactives - PubMed (nih.gov)
Lowering LDL-cholesterol through diet: potential role in the statin era - PubMed (nih.gov)
Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials - PubMed (nih.gov)
Prebiotic Potential of Dietary Beans and Pulses and Their Resistant Starch for Aging-Associated Gut and Metabolic Health - PMC (nih.gov)
Canned Beans Decrease Serum Total and LDL Cholesterol in Adults with Elevated LDL Cholesterol in a 4-wk Multicenter, Randomized, Crossover Study - PubMed (nih.gov)
Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials - PubMed (nih.gov)
Recent Molecular Mechanisms and Beneficial Effects of Phytochemicals and Plant-Based Whole Foods in Reducing LDL-C and Preventing Cardiovascular Disease - PMC (nih.gov)
Soy isoflavone intake lowers serum LDL cholesterol: a meta-analysis of 8 randomized controlled trials in humans - PubMed (nih.gov)
Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature - PMC (nih.gov)
Effect of onion on blood lipid profile: A meta-analysis of randomized controlled trials - PubMed (nih.gov)
Effect of garlic on serum lipids: an updated meta-analysis - PubMed (nih.gov)
Anti-hyperlipidemia of garlic by reducing the level of total cholesterol and low-density lipoprotein - PMC (nih.gov)
Cholesterol-lowering effect of allicin on hypercholesterolemic ICR mice - PubMed (nih.gov)
Nut Consumption and Cardiovascular Risk Factors: A Cross-Sectional Study in a Mediterranean Population - PMC (nih.gov)
Meta-analysis of the effects of flaxseed interventions on blood lipids - ScienceDirect
The Effect of Chia Seeds on High-Density Lipoprotein (HDL) Cholesterol - PMC (nih.gov)
Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial - PubMed (nih.gov)
Effects of Berries Consumption on Cardiovascular Risk Factors: A Meta-analysis with Trial Sequential Analysis of Randomized Controlled Trials - PMC (nih.gov)
Association between berries intake and cardiovascular diseases risk factors: a systematic review with meta-analysis and trial sequential analysis of randomized controlled trials - PubMed (nih.gov)
Role of Berry Bioactive Compounds on Lipids and Lipoproteins in Diabetes and Metabolic Syndrome - PMC (nih.gov)
Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial - PubMed (nih.gov)
Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis - PubMed (nih.gov)
Dark chocolate: An overview of its biological activity, processing, and fortification approaches - PMC (nih.gov)
Effects of cocoa powder and dark chocolate on LDL oxidative susceptibility and prostaglandin concentrations in humans - PubMed (nih.gov)
The effects of cinnamon supplementation on blood lipid concentrations: A systematic review and meta-analysis - PubMed (nih.gov)
Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials - PMC (ni Effects of curcumin/turmeric supplementation on lipid profile: A GRADE-assessed systematic review and dose–response meta-analysis of randomized controlled trials - ScienceDirecth.gov)
Capsaicin Supplementation Improved Risk Factors of Coronary Heart Disease in Individuals with Low HDL-C Levels - PMC (nih.gov)
Wonderful and highly informative blog post on LDL and its causes and most importantly foods to manage it...brilliantly explained👑📖✍....simply loved it😊
Thank you Shruti for this valuable information!! ❤️
Information has been presented in an easily understandable manner with simple and straight action steps which are doable. Thank you