Which foods raise and which ones lower LDL-c or "bad cholesterol"? Read our article and find out!
'Bad cholesterol', or LDL-c, is consistently associated with adverse cardiovascular outcomes and therefore we should try to keep it low.
A recent Research which systematically evaluated the evidence on the effects of food on "bad cholesterol" levels and compared the findings, clears up our questions.
Foods that moderate LDL-c and therefore can be said to have health benefits with high standards of evidence:
| Food | Examples of foods | Effect on LDL-c |
| Foods high in omega-6 polyunsaturated fats and/or monounsaturated fats and low in saturated fats. | Vegetable oils, seeds, nuts. | Moderate to large reduction. |
| Foods high in soluble fibre. | Psyllium, oats, barley. | Moderate reduction. |
| Foods with added vegetable sterols or stanols.* | Butter substitutes that claim to lower cholesterol. | Moderate reduction. |
| Whole flaxseeds. | Small to moderate reduction. | |
| Soy. | Soy protein supplements, soy-based foods (e.g. tofu, miso, soy mince). | Small to moderate reduction. |
| Almonds. | Small reduction. |
*Note that phytosterols are also an independent cardiovascular risk factor as we will see in a future article and should be avoided.
Foods that increase LDL-c and therefore can be said to have negative health effects with high standards of evidence:
| Food | Examples of foods | Effect on LDL-c |
| Foods high in saturated fat and/or trans fatty acids. | Fatty meats (such as red meat), partially hydrogenated oils and foods cooked in them (such as commonly fried fast-food and pastries from confectionery shops). | Moderate to large increase. |
| Unfiltered coffee.* | Moderate to large increase. |
*But not filter coffee.
Foods that moderate LDL-c and therefore can be said to have health benefits with moderate standards of evidence:
| Food | Examples of foods | Effect on LDL-c |
| Avocado. | Moderate to large reduction. | |
| Turmeric. | Moderate to large reduction. | |
| Hazelnuts. | Small to moderate reduction. | |
| Pulses. | Small to moderate reduction. | |
| Green tea. | At least a small reduction. | |
| Dietary fibre and whole grains in general. | Fresh fruit and vegetables, seeds, nuts, breakfast cereals with appropriate labelling. | Small reduction. |
| Walnuts. | Small reduction. |
Foods that increase LDL-c and thus can be said to have negative health effects with moderate standards of evidence:
| Food | Examples of foods | Effect on LDL-c |
| omega-3 fats from fish. | Salmon, mackerel, mackerel, tuna, herring, sardines. | Very little increase. |
| Free sugars. | Sugars that are either naturally present in food (e.g. honey) or added to foods and drinks (e.g. soft drinks, sweets). | Small increase. |
| Coffee in general, instead of tea. | Small to moderate increase. |
These can be quickly summarised by the following figure:
-Suprastratum: The authority on health, fitness and nutrition
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