Cholesterol lowering meals
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Cholesterol Lowering Meals: Effective Dietary Strategies
Plant Sterol-Enriched Foods
Plant Sterol-Enriched Yoghurt Drinks
Plant sterol (PS)-enriched yoghurt drinks have been shown to effectively lower LDL cholesterol (LDL-C). A study demonstrated that consuming a single-dose yoghurt drink enriched with PS esters (3g/day) significantly reduced LDL-C levels by approximately 9.5% when taken with a meal, regardless of the fat content of the drink. The reduction was smaller, yet still significant, when the drink was consumed without a meal, highlighting the importance of intake occasion for optimal cholesterol-lowering efficacy.
Cereal-Based Snack Bars
Cereal-based snack bars with added plant stanol ester (1.6g/day) also effectively lower LDL-C when consumed between meals. A study found that these snack bars reduced LDL-C by 8.6% and non-HDL cholesterol by 9.2% compared to a placebo, without affecting HDL cholesterol or triglyceride levels.
Soluble Fiber-Rich Foods
Soluble-Fiber Breakfast Cereals
Soluble-fiber cereals, such as those enriched with pectin or psyllium, have been shown to lower cholesterol levels. In a study, participants consuming psyllium-enriched cereals experienced a 5.9% reduction in total cholesterol and a 5.7% reduction in LDL-C, supporting the use of soluble-fiber cereals as part of a cholesterol-lowering diet.
Hydroxypropylmethylcellulose (HPMC)
HPMC, a food gum with high viscosity similar to soluble fibers, has demonstrated cholesterol-lowering effects. When consumed with meals, HPMC reduced total cholesterol by 9.5% and LDL-C by 12.5%. The reductions were slightly less when HPMC was consumed between meals, but still significant.
Meal Frequency and Composition
Increased Meal Frequency
Higher meal frequency is associated with lower cholesterol levels. A study found that individuals consuming four or more meals per day had significantly lower total cholesterol and LDL-C levels compared to those consuming one to two meals per day. This suggests that increasing meal frequency can help reduce cholesterol levels without increasing caloric intake.
Low-Fat, High-Fiber Diets
Combining a low-fat diet with high dietary fiber intake can further enhance cholesterol-lowering effects. A study showed that subjects consuming a low-fat, high-fiber diet experienced a 14.2% reduction in total cholesterol and a 17.6% reduction in LDL-C, compared to a low-fat, low-fiber diet.
High-Monounsaturated Fatty Acid (MUFA) Diets
MUFA-Rich Diets
Diets high in monounsaturated fatty acids (MUFA), such as those including olive oil, peanut oil, and peanuts, have been shown to lower both total cholesterol and LDL-C by approximately 10% and 14%, respectively. These diets also reduced triacylglycerol concentrations and did not lower HDL cholesterol, making them a preferable option over low-fat diets for improving cardiovascular risk profiles.
Conclusion
Incorporating plant sterol-enriched foods, soluble-fiber cereals, and high-MUFA diets into daily meals can significantly lower cholesterol levels. Additionally, increasing meal frequency and combining low-fat diets with high dietary fiber intake can further enhance these effects. These dietary strategies offer effective and practical approaches to managing cholesterol levels and improving cardiovascular health.
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