This article is a continuation of the previous article【Conquer blood fat-lower bad cholesterol LDL (part 1)】ofAdvanced version! I want to give you some suggestions on food choices. The content will be as concise as possible to make it easy for everyone to read. The following are some representative research results:
Long-term intake of low-fat dietCompared with high-fat diet or control group, LDL can be lowered.
"Association Between Lowering LDL-C and Cardiovascular Risk Reduction Among Different Therapeutic Interventions: A Systematic Review and Meta-analysis." JAMA. 2016
Whole grain diet, Can significantly reduce LDL and T-CHOL by 0.09 mmol/L and 0.12 mmol/L, respectively.
"Whole-grain and blood lipid changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies." Am. J. Clin. Nutr. 2015
DASH diet(The Dietary Approach to Stop Hypertension) not only lowers blood pressure, but also significantly lowers LDL by about 0.10 mmol/L.
"Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis." Br. J. Nutr. 2015
Daily intake of >3 goatBeta glucan (polysaccharide) for at least 2 weeks will significantly reduce LDL and T-CHOL by approximately 0.25 mmol/L and 0.30 mmol/L, respectively.
"Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials." Am. J. Clin. Nutr. 2014
Daily intake of >7 gbarleyBeta glucan (polysaccharide) for at least 4 weeks will significantly reduce LDL and non-HDL-C (blood fat indicators other than HDL) by approximately 0.25 mmol/L and 0.31 mmol/L, respectively.
"A systematic review and meta-analysis of randomized controlled trials of the effect of barley β-glucan on LDL-C, non-HDL-C and apoB for cardiovascular disease risk reduction." Eur J Clin Nutr. 2016
Daily intake of about 130 gDried beans(Dietary pulses: General beans, peas, chickpeas, lentils) Will significantly reduce LDL by about 0.17 mmol/L.
"Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials." Canadian Medical Association Journal. 2014
Daily intake of about 400 gCauliflowerIt can achieve the trend of lowering LDL. If you ingest cauliflower containing high glucoraphanin (radioside), it will significantly reduce LDL by about 5~7%.
"Diet rich in high glucoraphanin broccoli reduces plasma LDL cholesterol: Evidence from randomised controlled trials." Mol Nutr Food Res. 2015
Long-term intakeVegetable oils with low saturated fat, It will reduce LDL by about 0.09 mmol/L. In contrast, long-term consumption of palm oil will slightly increase LDL.
"Palm Oil Consumption Increases LDL Cholesterol Compared with Vegetable Oils Low in Saturated Fat in a Meta-Analysis of Clinical Trials." J. Nutr. 2015
The dietary methods that are more effective for lowering LDL have been sorted out above, so I won’t summarize it this time (laughs). The author understands that everyone still wants to have some variability in their daily diet, so... please put the above concepts in your mind, and when you think of it, try to make some adjustments to your own diet!