Mayo Clinic Has Suggestions for Lowering LDL (bad) Cholesterol
“Cholesterol can be improved by what you add to your diet. Increasing your intake of a wide variety of minimally processed plant foods gives you a number of nutritional compounds that also fights against factors that make LDL cholesterol more harmful.”
Some foods or supplements have a particularly strong effect on LDL reduction including:
- Soluble fiber– “This is found in oats, barley, beans, pears, apples, okra and other foods. Research suggests that increasing soluble fiber intake by about 5-10 grams each day results in about a 5 percent drop in LDL cholesterol.”
- Plant stanols or sterols- These occur naturally in many plant foods,including nuts, beans, and soybean oil. About 2 grams of plant stanous or sterols a day may reduce your LDL cholesterol about 10 percent.
- Tree nuts – “Moderate amounts of almonds, walnuts, or other nuts appear to lower LDL cholesterol by anywhere from 2 percent to 19 percent.”
- Olive oil and soy protein- “such is found in soy milk or tofu- both appear to slightly lower LDL cholesterol levels if they are used as a substitute for foods such as dairy products or meat with high levels of saturated fat.”
“In summary, focusing on a plant based diet; using heart-healthy fats, such as olive oil; and decreasing consumption of meat and pastries, fast foods and processed foods has a strong potential to lower LDL cholesterol.”