![]() ![]() In a study of over 80,000 young adults, more days per week of either aerobic or strength exercise were associated with lower LDL. ![]() The high-MUFA diet produced the greatest benefits. Ĭonsuming a moderate-MUFA diet (10% of calories from MUFAs) and a high-MUFA diet (14% of calories from MUFAs) both lowered LDL in a study of 35 participants with high cholesterol. These diets also reduced LDL oxidation compared to a standard American diet. In a study (DB-RCT) of 22 healthy adults, consuming any of three high-MUFA diets (using either olive oil, peanut oil, or peanuts and peanut butter) lowered LDL by 14% on average. 3) Ketogenic DietĬonsuming a ketogenic diet lowered LDL and reduced small, dense (unhealthy) LDL particles in studies (including 1 RCT) of 202 total people. Researchers generally attribute these effects to the beta-glucans in both barley and oats. Likewise, including oats into the diet of people with elevated LDL cholesterol tends to reduce LDL cholesterol. In many studies over multiple decades, barley, its oil, and its fiber have each reduced cholesterol in people eating it every day. Two foods that have been individually found “likely effective” to reduce cholesterol are barley and oats. This diet included a high intake of whole grains, fruit, dairy, vegetables, and unsaturated oil, and a low intake of fast food, sugary beverages, poultry, processed meat, and flavored rice. ![]() In a study of 8,433 people, a “healthy” diet was associated with lower LDL. This diet is high in fish, vegetables, fruits, and low-fat dairy, and low in salt and alcohol. The American Heart Association Step 2 diet reduces LDL by up to 20%. Reducing saturated fat intake lowered LDL in children in a meta-analysis. In a study of 155 adults, replacing saturated fats with polyunsaturated fats for eight weeks reduced LDL by 10%. With low-cholesterol diets, the liver rapidly clears both LDL and VLDL, so LDL levels in the blood remain low. 2) Low Cholesterol Diet and Low Saturated Fat Diet In a study of 35 young women, weight loss lowered the creation of new cholesterol. Losing 5 to 10% body weight reduces LDL in overweight individuals. If you are concerned about your LDL levels, work with your doctor to develop an appropriate management plan, which may or may not include some of the options discussed below. The following substances, diets, and strategies have produced beneficial effects on LDL in multiple clinical trials, but they should never be used in place of something your doctor prescribes. What factors can help decrease LDL? Read on to learn the best strategies. Too much LDL cholesterol can block blood flow and cause heart disease, but there are options available to anyone looking to lower theirs naturally. A plus sign next to the number “” means that the information is found within the full scientific study rather than the abstract. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at that each number in parentheses is a clickable link to peer-reviewed scientific studies. Our goal is to not have a single piece of inaccurate information on this website. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. ![]() Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists.Īll of our content is written by scientists and people with a strong science background. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. We believe that the most accurate information is found directly in the scientific source. SelfDecode has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. ![]()
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