{"id":2488,"date":"2021-02-23T08:00:00","date_gmt":"2021-02-23T08:00:00","guid":{"rendered":"http:\/\/mydocsay.com\/?p=2488"},"modified":"2021-03-15T17:51:06","modified_gmt":"2021-03-15T09:51:06","slug":"ldl-dietary-improvement-2","status":"publish","type":"post","link":"https:\/\/mydocsay.com\/en\/ldl-dietary-improvement-2\/","title":{"rendered":"Conquer blood fat-lower bad cholesterol LDL (part 2)"},"content":{"rendered":"

This article is a continuation of the previous article\u3010Conquer blood fat-lower bad cholesterol LDL (part 1)<\/a>\u3011ofAdvanced version<\/strong>! 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:<\/p>\n\n\n\n

\n\n\n\n

Long-term intake of low-fat diet<\/strong>Compared with high-fat diet or control group, LDL can be lowered.<\/p>\n\n\n\n

"Association Between Lowering LDL-C and Cardiovascular Risk Reduction Among Different Therapeutic Interventions: A Systematic Review and Meta-analysis." JAMA. 2016<\/p>\n\n\n\n

Whole grain diet<\/strong>, Can significantly reduce LDL and T-CHOL by 0.09 mmol\/L and 0.12 mmol\/L, respectively.<\/p>\n\n\n\n

"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<\/p>\n\n\n\n

DASH diet<\/strong>(The Dietary Approach to Stop Hypertension) not only lowers blood pressure, but also significantly lowers LDL by about 0.10 mmol\/L.<\/p>\n\n\n\n

"Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis." Br. J. Nutr. 2015<\/p>\n\n\n\n

Daily intake of >3 goat<\/strong>Beta 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.<\/p>\n\n\n\n

"Cholesterol-lowering effects of oat \u03b2-glucan: a meta-analysis of randomized controlled trials." Am. J. Clin. Nutr. 2014<\/p>\n\n\n\n

Daily intake of >7 gbarley<\/strong>Beta 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.<\/p>\n\n\n\n

"A systematic review and meta-analysis of randomized controlled trials of the effect of barley \u03b2-glucan on LDL-C, non-HDL-C and apoB for cardiovascular disease risk reduction." Eur J Clin Nutr. 2016<\/p>\n\n\n\n

Daily intake of about 130 gDried beans<\/strong>(Dietary pulses: General beans, peas, chickpeas, lentils<\/strong>) Will significantly reduce LDL by about 0.17 mmol\/L.<\/p>\n\n\n\n

"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<\/p>\n\n\n\n

Daily intake of about 400 gCauliflower<\/strong>It can achieve the trend of lowering LDL. If you ingest cauliflower containing high glucoraphanin (radioside), it will significantly reduce LDL by about 5~7%.<\/p>\n\n\n\n

"Diet rich in high glucoraphanin broccoli reduces plasma LDL cholesterol: Evidence from randomised controlled trials." Mol Nutr Food Res. 2015<\/p>\n\n\n\n

Long-term intakeVegetable oils with low saturated fat<\/strong>, It will reduce LDL by about 0.09 mmol\/L. In contrast, long-term consumption of palm oil will slightly increase LDL.<\/p>\n\n\n\n

"Palm Oil Consumption Increases LDL Cholesterol Compared with Vegetable Oils Low in Saturated Fat in a Meta-Analysis of Clinical Trials." J. Nutr. 2015<\/p>\n\n\n\n

\n\n\n\n

The dietary methods that are more effective for lowering LDL have been sorted out above, so I won\u2019t 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!<\/p>\n\n\n\n

<\/p>","protected":false},"excerpt":{"rendered":"

In the health check report, the blood fat items that are often in red letters, how can we improve them through diet? This series will take everyone to learn more!<\/p>","protected":false},"author":1,"featured_media":2489,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[5,141,11],"tags":[164,157,156,155,149],"class_list":["post-2488","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trivia","category-conquerbloodlipid","category-nutrilife","tag-ldl","tag-157","tag-156","tag-155","tag-149"],"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?fit=1200%2C877&ssl=1","uagb_featured_image_src":{"full":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?fit=1200%2C877&ssl=1",1200,877,false],"thumbnail":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?resize=150%2C150&ssl=1",150,150,true],"medium":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?fit=300%2C219&ssl=1",300,219,true],"medium_large":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?fit=768%2C561&ssl=1",768,561,true],"large":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?fit=1024%2C748&ssl=1",1024,748,true],"1536x1536":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?fit=1200%2C877&ssl=1",1200,877,true],"2048x2048":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?fit=1200%2C877&ssl=1",1200,877,true],"trp-custom-language-flag":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?fit=16%2C12&ssl=1",16,12,true],"penci-single-full":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?fit=1200%2C877&ssl=1",1200,877,true],"penci-slider-full-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?resize=1200%2C800&ssl=1",1200,800,true],"penci-full-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?fit=1170%2C855&ssl=1",1170,855,true],"penci-slider-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?resize=1170%2C663&ssl=1",1170,663,true],"penci-magazine-slider":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?resize=780%2C516&ssl=1",780,516,true],"penci-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?resize=585%2C390&ssl=1",585,390,true],"penci-masonry-thumb":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?fit=585%2C428&ssl=1",585,428,true],"penci-thumb-square":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?resize=585%2C585&ssl=1",585,585,true],"penci-thumb-vertical":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?resize=480%2C650&ssl=1",480,650,true],"penci-thumb-small":["https:\/\/i0.wp.com\/mydocsay.com\/wp-content\/uploads\/2021\/02\/%E7%A8%AE%E5%AD%90%E5%80%91.jpg?resize=263%2C175&ssl=1",263,175,true]},"uagb_author_info":{"display_name":"MyDocSay.com","author_link":"https:\/\/mydocsay.com\/en\/author\/mydocsay888gmail-com\/"},"uagb_comment_info":14,"uagb_excerpt":"\u5065\u6aa2\u5831\u544a\u4e2d\uff0c\u7d93\u5e38\u7d05\u5b57\u7684\u8840\u8102\u80aa\u9805\u76ee\uff0c\u6211\u5011\u53ef\u4ee5\u600e\u6a23\u900f\u904e\u98f2\u98df\u4f86\u6539\u5584\u5462\uff1f\u9019\u500b\u7cfb\u5217\u5e36\u5927\u5bb6\u4e00\u8d77\u6df1\u5165\u4e86\u89e3\uff01","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/posts\/2488","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/comments?post=2488"}],"version-history":[{"count":0,"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/posts\/2488\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/media\/2489"}],"wp:attachment":[{"href":"https:\/\/mydocsay.com\/en\/wp-json\/wp\/v2\/media?parent=2488"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https: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