LDL, or low density lipoprotein, is the bad cholesterol found in our bodies. Total cholesterol refers to ratio of bad to good cholesterol. Both elevated LDL and total cholesterol are risks for cardiovascular disease. When individuals refer to high cholesterol it usually means an elevated LDL, total cholesterol level, or both.
LDL and total cholesterol can be lowered through several dietary methods, including decreasing dietary cholesterol, saturated and trans fat intake, and increasing dietary soy protein, soluble fiber, omega-3 and plant sterol intake.
Oats and Beans
Generous amounts of soluble fiber from oats and beans can help reduce cholesterol levels. "According to Modern Nutrition in Health and Disease, four to six grams of soluble fiber per day can reduce LDL levels by about seven to ten percent." A 3/4 cup of cooked oatmeal contains 1.3 g of soluble fiber, one small apple contains 2.3 g, and 1/2 cup of cooked pinto beans 2.2 g. Other good sources of soluble fiber include peas, potato, broccoli, strawberries, plums and oranges.
Soy Protein
According to "Modern Nutrition in Health and Disease," research indicates daily consumption of soy can moderately reduce total and LDL cholesterol levels in individuals with normal and elevated cholesterol levels. Soy can also be a good substitute for higher fat protein sources, thereby further reducing dietary saturated fat. "Modern Nutrition in Health and Disease" also states, ten grams of soy protein twice daily can reduce bad cholesterol by as much as 10 percent. One cup of soy milk or soy yogurt contains six grams of soy protein, a half cup of tofu has ten grams, and a half cup of cooked soy pasta has 13 grams.
Fish
Fatty fish, such as salmon, mackerel, herring, char, sardines, and trout, are good sources of omega-3 fats, which help to lower bad cholesterol levels. Have at least two three-ounce servings of fatty fish per week. One three ounce serving is about the size of the palm of a hand. Nuts and seeds are also good sources of omega-3 fats.
Plant Sterol Fortified Margarine
Plant sterols are found naturally in plant foods such as fruits, vegetables, nuts, grains and oils. "According to Dietitians of Canada, intake of two grams per day can block absorption of cholesterol, and therefore lower cholesterol by about ten percent. Typically, smaller and more frequent intakes have a greater lowering effect than a single dose and solid formats are better than liquid food formats. Two teaspoons provide about 40 percent of the daily amount of plant sterols needed to reduce cholesterol levels.
References
- "Cardiovascular-Dyslipidemia: Key Practice Points;" Dietitians of Canada; 2010
- "Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults. Executive summary of the third report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults;" Journal of the American Medical Association; 2001
- "Krause's Food, Nutrition and Diet Therapy;" L.K. Mahan, S. Escott-Stump; 2004.
- 'Dietary Fibre Content of Selected Foods;" American Journal of Clinical Nutrition; 1988
- "Modern Nutrition in Health and Disease;" Shils et al; 2006
