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Can Changing Your Diet Really Lower Your Cholesterol?
Published: Jan 14, 2024
High cholesterol is a major risk factor for heart disease. But can simple changes to your diet actually help lower your cholesterol levels? Let's explore the science behind dietary approaches to managing cholesterol.
Mediterranean Magic: Eating Your Way to Better Heart Health
The Mediterranean diet has gained popularity for its potential heart health benefits. This eating pattern is rich in fruits, vegetables, whole grains, beans, nuts, and olive oil. Studies show it can lower total cholesterol by about 7.4 mg/dL. It may also reduce LDL (bad) cholesterol and decrease its oxidation, which is linked to heart disease risk.
DASH to Lower Cholesterol
The DASH (Dietary Approaches to Stop Hypertension) diet was originally designed to lower blood pressure, but it has cholesterol-lowering benefits too. This diet emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Research shows it can decrease total cholesterol, LDL cholesterol, and even HDL (good) cholesterol in some cases.
Plant Power: Vegetarian Diets and Cholesterol
Vegetarian diets, which exclude animal flesh, can significantly impact cholesterol levels. Studies have found that following a vegetarian diet can lower total cholesterol by about 13.9 mg/dL and LDL cholesterol by 13.1 mg/dL. Some vegetarian diets that include cholesterol-lowering foods like plant stanols, soluble fiber, nuts, and soy protein may have an even greater effect.
Low-Carb Approach to Lipid Management
Low-carbohydrate diets, typically containing less than 130g of carbs per day, can also influence cholesterol levels. Research shows these diets can increase HDL cholesterol and lower triglycerides. However, the effects on LDL cholesterol can vary, and some of the benefits may be due to associated weight loss.
Frequently Asked Questions
Dietary changes can lower LDL cholesterol by 15-30% in some cases.
Limit saturated fats, trans fats, and high-cholesterol foods.
Some, like plant sterols and omega-3s, may help but consult your doctor first.
You may see changes in 3-6 months with consistent dietary changes.
Moderate egg consumption is often okay, but discuss with your doctor.
The Bottom Line
While diet alone may not be enough for everyone, it's a powerful tool in managing cholesterol and promoting heart health.
References
- Brown L, et al. Am J Clin Nutr. 1999;69:30-42.
- Jenkins DJ, et al. JAMA. 2003;290:502-510.
- Sacks FM, et al. Circulation. 2006;113:1034-1044.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic. Always discuss health information with your healthcare provider.
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