{"id":3254,"date":"2021-04-06T10:26:43","date_gmt":"2021-04-06T07:26:43","guid":{"rendered":"https:\/\/suprastratum.com\/?p=3254"},"modified":"2021-06-11T12:56:00","modified_gmt":"2021-06-11T09:56:00","slug":"foods-and-ldl","status":"publish","type":"post","link":"https:\/\/suprastratum.com\/en\/2021\/04\/06\/foods-and-ldl\/","title":{"rendered":"WHAT FOODS RAISE BAD CHOLESTEROL?"},"content":{"rendered":"

Which foods raise and which ones lower LDL-c or \"bad cholesterol\"? Read our article and find out!<\/p>\n


\n'Bad cholesterol', or LDL-c, is consistently associated with adverse cardiovascular outcomes and therefore we should try to keep it low.<\/p>\n

A recent Research<\/a> which systematically evaluated the evidence on the effects of food on \"bad cholesterol\" levels and compared the findings, clears up our questions.<\/p>\n

Foods that moderate LDL-c and therefore can be said to have health benefits with high standards of evidence:<\/p>\n\n\n\n\n\n\n\n\n\n
Food<\/strong><\/span><\/td>\nExamples of foods<\/strong><\/span><\/td>\nEffect on LDL-c<\/strong><\/span><\/td>\n<\/tr>\n
Foods high in omega-6 polyunsaturated fats and\/or monounsaturated fats and low in saturated fats.<\/td>\nVegetable oils, seeds, nuts.<\/td>\nModerate to large reduction.<\/td>\n<\/tr>\n
Foods high in soluble fibre.<\/td>\nPsyllium, oats, barley.<\/td>\nModerate reduction.<\/td>\n<\/tr>\n
Foods with added vegetable sterols or stanols.*<\/td>\nButter substitutes that claim to lower cholesterol.<\/td>\nModerate reduction.<\/td>\n<\/tr>\n
Whole flaxseeds.<\/td>\n<\/td>\nSmall to moderate reduction.<\/td>\n<\/tr>\n
Soy.<\/td>\nSoy protein supplements, soy-based foods (e.g. tofu, miso, soy mince).<\/td>\nSmall to moderate reduction.<\/td>\n<\/tr>\n
Almonds.<\/td>\n<\/td>\nSmall reduction.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

*Note that phytosterols are also an independent cardiovascular risk factor as we will see in a future article and should be avoided.<\/p>\n

Foods that increase LDL-c and therefore can be said to have negative health effects with high standards of evidence:<\/p>\n\n\n\n\n\n
Food<\/strong><\/span><\/td>\nExamples of foods<\/strong><\/span><\/td>\nEffect on LDL-c<\/strong><\/span><\/td>\n<\/tr>\n
Foods high in saturated fat and\/or trans fatty acids.<\/td>\nFatty meats (such as red meat), partially hydrogenated oils and foods cooked in them (such as commonly fried fast-food and pastries from confectionery shops).<\/td>\nModerate to large increase.<\/td>\n<\/tr>\n
Unfiltered coffee.*<\/td>\n<\/td>\nModerate to large increase.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

*But not filter coffee.<\/p>\n

Foods that moderate LDL-c and therefore can be said to have health benefits with moderate standards of evidence:<\/p>\n\n\n\n\n\n\n\n\n\n\n
Food<\/strong><\/span><\/td>\nExamples of foods<\/strong><\/span><\/td>\nEffect on LDL-c<\/strong><\/span><\/td>\n<\/tr>\n
Avocado.<\/td>\n<\/td>\nModerate to large reduction.<\/td>\n<\/tr>\n
Turmeric.<\/td>\n<\/td>\nModerate to large reduction.<\/td>\n<\/tr>\n
Hazelnuts.<\/td>\n<\/td>\nSmall to moderate reduction.<\/td>\n<\/tr>\n
Pulses.<\/td>\n<\/td>\nSmall to moderate reduction.<\/td>\n<\/tr>\n
Green tea.<\/td>\n<\/td>\nAt least a small reduction.<\/td>\n<\/tr>\n
Dietary fibre and whole grains in general.<\/td>\nFresh fruit and vegetables, seeds, nuts, breakfast cereals with appropriate labelling.<\/td>\nSmall reduction.<\/td>\n<\/tr>\n
Walnuts.<\/td>\n<\/td>\nSmall reduction.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Foods that increase LDL-c and thus can be said to have negative health effects with moderate standards of evidence:<\/p>\n\n\n\n\n\n\n
Food<\/strong><\/span><\/td>\nExamples of foods<\/strong><\/span><\/td>\nEffect on LDL-c<\/strong><\/span><\/td>\n<\/tr>\n
omega-3 fats from fish.<\/td>\nSalmon, mackerel, mackerel, tuna, herring, sardines.<\/td>\nVery little increase.<\/td>\n<\/tr>\n
Free sugars.<\/td>\nSugars that are either naturally present in food (e.g. honey) or added to foods and drinks (e.g. soft drinks, sweets).<\/td>\nSmall increase.<\/td>\n<\/tr>\n
Coffee in general, instead of tea.<\/td>\n<\/td>\nSmall to moderate increase.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

These can be quickly summarised by the following figure:<\/p>\n

\n
\"Atherosclerosis,<\/a>
Source: Schoeneck M, Iggman D. The effects of foods on LDL cholesterol levels: a systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2021 Jan 16:S0939-4753(21)00002-8. doi: 10.1016\/j.numecd.2020.12.032. doi: 10.1016\/j.numecd.2020.12.032. Epub ahead of print.PMID: 33762150.<\/a><\/figcaption><\/figure>\n<\/div>\n

-Suprastratum: The authority on health, fitness and nutrition<\/p>\n

Sources\/bibliography\/more reading:<\/p>\n