Cholesterol is a high risk factor for developing heart disease. The more cholesterol you have in your bloodstream, the greater the likelihood it will build up on your arterial walls. LDL cholesterol is the main source of buildup in the arteries. Ideally you should keep your LDL cholesterol less than 100 mg/dL. Lowering your cholesterol can be as simple as changing your dietary habits.
TLC Diet
The TLC, or therapeutic lifestyle change, diet is endorsed by the National Heart Lung and Blood Institute. This diet limits your fat and cholesterol intake. Fat should account for no more than 7 percent of your total daily calories. Your cholesterol intake is limited to 200 mg per day or less. In addition, certain good-for-you foods are emphasized, such as plant sterols, which can help lower your LDL cholesterol. Plant sterols reduce total LDL cholesterol by reducing your intestinal absorption. Margarine is one example of a food that contains plant sterols.
High-Fiber Diet
A high-fiber diet, including soluble fiber, may be enough to help you lower your LDL cholesterol. Soluble fiber when digested turns into a gel-like substance that can reduce absorption of cholesterol from your intestines and into your bloodstream. According to MayoClinic.com, eating 5 to 10 g of soluble fiber per day can be enough to reduce your LDL cholesterol. Start your high-fiber diet by eating oatmeal, beans, apples, barley and pears --- all healthy sources of soluble fiber.
Low-Carb Diet
A low-carb diet emphasizes sources of protein as the major source of energy. Most high-protein, low-carb diets reduce carbohydrate intake to somewhere around 20 g per day. According to a study by Duke University in 2005, a low-carb diet may be more effective than a traditional diet at reducing cholesterol. Two groups of dieters were placed on a low-fat, low-cholesterol and low-calorie diet or a low-carbohydrate diet in which carbs were limited to 20 g per day but calories and fat were unlimited. At the end of the study, both groups of people had improved outcomes, but the dieters on the low-carb program had more favorable outcomes on their cholesterol profiles. The low-carb dieters experienced a decrease of triglycerides by 74.2 points, an increase of HDL cholesterol by 5.5 points and a decrease in small LDL particles, those most associated with atherosclerosis, by 17.4 points.
Considerations
The TLC diet, high-fiber diet and low-carb diets can all be useful at improving your LDL cholesterol. The one thing they all also have in common is weight loss. Losing weight can help improve your LDL cholesterol immensely. Choosing which diet is right for you is all about your preference. Pairing your new diet with regular exercise can help you control your cholesterol even more. Regular exercise of about 30 minutes each day can count toward your cholesterol goals as well. Whatever path you choose, always consult with your doctor first.
References
- National Heart Lung and Blood Institute; High Blood Cholesterol; June 2005
- "American Journal of Clinical Nutrition"; Unesterified Plant Sterols and Stanols Lower LDL-Cholesterol Concentrations Equivalently in Hypercholesterolemic Patients; Catherine A Vanstone, et al.; December 2002
- Mayo Clinic.com; Cholesterol: Top Five Foods to Lower Your Numbers; May 7, 2010
- Duke Health.org; Study Shows Low-Carb Diet Improves Cholesterol; William Yancy, Jr., M.D., et al.; December 2005
