Eat Simply! Lower your LDL and Triglycerides & Increase Your HDL Level
Updated: Apr 24, 2020
You are what you eat! Along with prescribed medication, it is possible to lower your LDL Cholesterol (LDL-C) and triglycerides, and raise your HDL Cholesterol (HDL-C) through diet. Take the next step to optimize your intake, make simple daily dietary changes and continue to move forward daily in a positive direction.
Something you may not be aware of - Cholesterol found in foods will not increase your blood cholesterol level. Your liver still produces cholesterol and only plant-based foods (including heart healthy fats) have the ability to lower cholesterol.
An interesting fact - Certain components in plant-based foods work similarly to the mechanisms of medications to lower cholesterol by:
1. Reducing the amount of cholesterol produced in your liver
2. Decreasing the amount of cholesterol your absorb
3. Eliminating cholesterol from the your body
A daily intake of plant-based foods high in soluble fibre, supplementing with 2 grams plant sterols, ¼ cup of nuts, and substituting animal proteins more often for legumes (dried beans, lentils and chickpeas) including soy products can help reduce LDL-C. My vegetarian and vegan clients generally have a lower LDL-C level and higher HDL-C than individuals that choose other dietary patterns.
When it comes to animal products it is important to reduce the portion size, frequency of how often you eat meat and chicken. As well, choose lean meats, removing skin from chicken & lower fat dairy products.
Increasing your intake of healthy fats will decrease your LDL-C and increase your HDL-C. Choose fatty fish, nuts, seeds, nut butters, avocado and “liquid” oils such as extra virgin olive oil & grape seed/avocado oil. Avoid “hard” fats - butter, lard and hydrogenated / trans fats (and deep frying foods).
What about triglycerides? Dietary changes such as reducing alcohol and eating balanced meals, decreasing refined, total carbohydrates and sugar, and lowering blood sugars can reduce triglycerides.