Low-density lipoprotein cholesterol is the lipid that increases your risk of heart disease. Because of this, LDL is often referred to as bad cholesterol. While the amount of LDL cholesterol in your blood is given a lot of attention, the size of the LDL particles is often ignored, although it shouldn't be. Fortunately, the proper diet can lower dangerous LDL, called small particle LDL.
Physiology
When viewed under a microscope, some LDL particles are large and sparse, while others are small and dense. John Hopkins Health Alerts notes that the small LDL particles seem to cause the most damage to your cardiovascular system. Because the particles are so small, they can pass through the cells of the arterial lining and accumulate on your arterial walls. Over time, the accumulation of small particle LDL leads to thickened and hardened arteries that are less elastic than healthy arteries. When arteries lose their elasticity, blood does not flow through them as easily. This condition is referred to as atherosclerosis.
Small particle LDL may also oxidize at a more rapid rate than large particle LDL. Oxidation is the process by which oxygen reacts with the LDL particle, changing its chemical structure. These oxidized small particle LDL are the ones that ultimately become the plaque on your arterial walls.
Dietary Fat
Dietary fat has the most significant impact on the amount of small particle LDL in your blood. When you eat foods that are rich in saturated fats and trans fats, your LDL level rises significantly. If your small LDL particle count is high, pay attention to the types of fat you eat. Avoid foods from animal sources, like red meat, whole milk, cheese, butter and eggs, which contain saturated fat. Eliminate commercially produced foods, like cookies, crackers, pastries and chips, which often contain trans fat.
Cholesterol
Dietary cholesterol also impacts the amount of small particle LDL in your blood. Your body is able to make all the cholesterol it needs, so dietary cholesterol just contributes excess amounts. Red meat, eggs and shellfish are significant sources of dietary cholesterol. If you have high small particle LDL, avoid these foods.
Fiber
Including healthy foods in your diet is just as important as eliminating bad foods. Fiber helps slow the rate at which your small intestine absorbs the cholesterol from your diet. As a result, some of this cholesterol leaves your body through your stool, rather than entering your bloodstream. Include fruits, vegetables, whole grains, nuts, seeds and beans in your diet. Increase your water intake as well. Water helps your body absorb fiber and decreases the risk of experiencing adverse side effects from fiber, which may include gas, diarrhea and flatulence.
