Cardiovascular diseases (CVD) represent the second leading cause of death in the country. Several risk factors associated with CVD are modifiable. This Heart Health Month, I’m sharing six strategies for lowering your blood cholesterol levels.
Diet plays a key role in controlling blood cholesterol. Here are my best tips for lowering your cholesterol levels.
Practical Tips for Lowering Your LDL Cholesterol
1. Limit bad fats
Good news, the fats that were the most harmful, artificial trans fats, are now banned in Canada. It is the saturated fats that we must now watch out for.
Despite recent controversies, particularly over saturated fats from dairy products, there is still expert consensus that they should be limited in our diet.
Saturated fats are found primarily in high-fat meats and dairy products (like cream and butter), but also in coconut, palm, and palm kernel oil.
As for cholesterol in foods, which are found in particular in eggs, shrimp and offal, its influence would be modest for most people.
However, recent studies have shown that certain individuals are much more sensitive to dietary cholesterol (genetic susceptibility) so that they must monitor their consumption carefully.
2. Favor good fats
Rich in monounsaturated fats and polyphenols, extra-virgin olive oil is the oil of choice for heart health. It contains in particular hydroxytyrosol with strong antioxidant power. Its consumption is associated with reducing the risk of cardiovascular diseases. Extra-virgin olive oil notably lowers LDL-C.
Produced locally, camelina oil is also associated with an improvement in the lipid profile. In an intervention study, participants who consumed 30 ml (2 tbsp.) of camelina oil per day for 6 weeks experienced a 12% reduction in LDL-C.
As for fish, which is also part of the Mediterranean diet, it is said to have anti-inflammatory properties. Its good omega-3 fats can lower blood triglycerides while slightly raising HDL-C (the good cholesterol transporter).
Fish rich in fat (tuna, salmon, trout, sardines, mackerel) are preferred, two to three times a week.
3. Eat soy
Soy proteins have the power to lower blood cholesterol. However, you must consume it every day, in good quantities, to benefit from it.
A meta-analysis of 43 studies observes that consuming an average dose of 25 grams of soy protein per day for a period of 6 weeks reduces LDL cholesterol by approximately 3 to 4% in adults (Blanco, 2019). .
However, it becomes difficult to achieve this recommendation on a daily basis.
To reach 25 g of soy protein, you must consume:
- About 300 g of tofu, regular, firm or extra firm, plain
- About 200 g (265 ml) fresh soy beans (edamame), boiled, drained;
- Approximately 845 ml of soy beverage;
- About 135 g of tempeh;
- About 70 g (200 ml) soy flour, undefatted, plain
- About 215 g (185 ml) miso.
4. Increase your soluble fiber intake
Found in oats (porridge and oat bran), psyllium, legumes (lentils, chickpeas, red beans, etc.) and certain fruits (apple, orange), soluble fiber reduces blood cholesterol while promoting blood sugar control.
We would ideally aim for 10 g of soluble fiber per day although an intake of 3 g or more would already have a significant effect on lowering total cholesterol and LDL-C.
5. Eat nuts every day
Containing good fats, fiber, sterols and vitamin E, nuts are excellent for heart health.
Epidemiological studies have been able to associate the consumption of nuts with a reduction in the incidence of coronary heart disease by 24%.
A meta-analysis of randomized controlled trials shows a significant decrease in LDL cholesterol, total cholesterol and triglycerides with the consumption of 30 g of nuts per day (Houston, 2023).
6. Add plant sterols
Plant sterols are substances naturally found in plants and help block the absorption of cholesterol.
Whole grains, vegetables, nuts and fruits are natural sources of plant sterols.
A predominantly plant-based diet is rich in sterols. These can also be added to certain commercial products such as margarines, yogurts and juices.
An intake of 2 g of plant sterols per day was associated with an 8.8% reduction in LDL-C.
What about alcohol?
Moderate alcohol consumption has been linked to higher levels of HDL cholesterol, but the benefits are not great enough to recommend alcohol to anyone who doesn’t already drink. Red wine, particularly from the Pinot noir grape variety, is said to be the most beneficial for the heart.
Here again, wine must be consumed in moderation and with a meal, as is the Mediterranean tradition.
Other tips for improving your lipid profile include monitoring your waist circumference (ideally less than 80 cm for women and 94 cm for men), not smoking and engaging in daily physical activity.
Highlights
- 28% of Canadians have LDL cholesterol levels that are too high
- The prevalence of hypercholesterolemia increases with age.
- 34% of Canadians aged 40 to 59 and 60% of those aged 60 to 79 have cholesterol levels that are harmful to health (LDL-C too high and/or HDL-C too low)
- Men are twice as likely to have a heart attack as women.
Source: Canadian Health Measures Survey (CHMS) – Cholesterol levels in adults, 2016-2019
References
►Blanco Mejia, S., Messina, M., Li, SS, Viguiliouk, E., Chiavaroli, L., Khan, TA, Srichaikul, K., Mirrahimi, A., Sievenpiper, JL, Kris-Etherton, P., & Jenkins, D.J.A. (2019). A Meta-Analysis of 46 Studies Identified by the FDA Demonstrates that Soy Protein Decreases Circulating LDL and Total Cholesterol Concentrations in Adults. The Journal of nutrition, 149(6), 968–981. https://doi.org/10.1093/jn/nxz020
►Guasch-Ferré, M., Tessier, AJ, Petersen, KS, Sapp, PA, Tapsell, LC, Salas-Salvadó, J., Ros, E., & Kris-Etherton, PM (2023). Effects of Nut Consumption on Blood Lipids and Lipoproteins: A Comprehensive Literature Update. Nutrients, 15(3), 596. https://doi.org/10.3390/nu15030596
►Houston, L., Probst, YC, Chandra Singh, M., & Neale, EP (2023). Tree Nut and Peanut Consumption and Risk of Cardiovascular Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Advances in nutrition (Bethesda, Md.), 14(5), 1029–1049. https://doi.org/10.1016/j.advnut.2023.05.004
►For other tips, visit: coeuretavc.ca