Foods the lower cholesterol
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Foods That Lower Cholesterol
High-Monounsaturated Fatty Acid Diets
High-monounsaturated fatty acid (MUFA) diets have been shown to significantly lower cholesterol levels. Diets rich in MUFAs, such as those incorporating olive oil, peanut oil, and peanut products, can reduce total cholesterol by 10% and LDL cholesterol by 14% without lowering HDL cholesterol. These diets also lower triacylglycerol concentrations by 13%, making them more effective than low-fat diets, which can increase triacylglycerol levels.
Phytosterols and Phytostanols
Foods enriched with phytosterols and phytostanols (PS) are effective in lowering LDL cholesterol. Studies have shown that incorporating PS into various food matrices, such as margarine, yogurt, and juices, can lead to a reduction in LDL cholesterol by at least 10%. The effectiveness of these foods is enhanced when they contain poly- and monounsaturated fatty acids.
Food Combinations for Cholesterol Lowering
Combining different cholesterol-lowering foods can have an additive effect. Components like plant stanols, sterols, soy protein, β-glucans, and tree nuts, when consumed together, can reduce LDL cholesterol by 22-30% in clinical settings. In community-based studies, these combinations have shown a 15% reduction in LDL cholesterol over six months.
Dietary Portfolio Approach
A dietary portfolio approach, which includes plant sterols, soy proteins, and viscous fibers, can be as effective as some cholesterol-lowering medications. This approach has been shown to reduce LDL cholesterol by 29% and improve the LDL to HDL cholesterol ratio by 26.5%. This method leverages the combined effects of multiple cholesterol-lowering foods available in supermarkets and health food stores.
Plant-Based Diets
Plant-based diets, rich in vegetables, whole grains, soy, nuts, and viscous fibers, have been shown to significantly lower LDL cholesterol. A study found that a plant-based diet reduced LDL cholesterol by 9.3% over four weeks, which is sufficient to reduce all-cause mortality if sustained over time. These diets are effective due to their high fiber content and the presence of cholesterol-lowering components like soy protein and nuts.
Soy Protein
Soy protein has both intrinsic and extrinsic effects on lowering LDL cholesterol. It can reduce LDL cholesterol by 4.3% intrinsically and by an additional 3.6-6.0% when it displaces foods high in saturated fats and cholesterol. Overall, soy protein can lead to a 7.9-10.3% reduction in LDL cholesterol. A meta-analysis of 46 studies confirmed that soy protein significantly reduces LDL cholesterol by approximately 3-4%.
Nuts
Nuts, particularly those high in MUFAs like macadamia nuts, are effective in lowering cholesterol. A diet rich in macadamia nuts reduced total cholesterol and LDL cholesterol significantly compared to a typical American diet. Nuts also improve the ratio of total cholesterol to HDL cholesterol and LDL cholesterol to HDL cholesterol.
Conclusion
Incorporating high-MUFA diets, phytosterol-enriched foods, and a combination of cholesterol-lowering foods can significantly reduce LDL cholesterol levels. Plant-based diets and specific foods like soy protein and nuts offer additional benefits. These dietary strategies can be as effective as some medications and provide a sustainable approach to managing cholesterol levels.
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