Nutrition Important for Lowering LDL (Bad) Cholesterol and Triglycerides by Luke Curtis MD
About half of adults in the USA have a Low Density Liproprotein Cholesterol (LDL or bad cholesterol) level exceeding the recommended limit of 130 milligrams per deciliter of blood. Many adults also have levels of triglycerides exceeding 150 milligrams per deciliter of blood. High levels of LDL cholesterol and/or triglycerides are associated with significantly higher levels of heart disease and stroke. Levels of High Density Lipoprotein cholesterol (HDL cholesterol of good cholesterol) below 40 milligrams per deciliter of blood are also associated with significantly higher rates of heart disease.
Many adults are prescribed statin drugs (such as Lipitor, Zocor, Mevacor, Pravachol, Leschol) to lower cholesterol levels. While these statin drugs are very effective at lowering LDL cholesterol, they possess a number of bad side effects including muscle weakness and pain (especially in the legs), significantly lower coenzyme Q10 levels, liver problems, headaches and digestive problems like constipation and diarrhea. Supplementation with 100 milligrams daily of coenzyme Q10 or more is highly recommended to all patients taking statin drugs. One study published in the May 15, 2007 American Journal of Cardiology reported that 100 milligrams of supplemental coenzyme Q10 daily significantly reduced muscle pain and weakness in 18 patients with statin related muscle problems.
A number of dietary approaches are useful in lowering LDL("bad") cholesterol and triglycerides and raising levels of HDL or "good" cholesterol. Many studies have reported that high fiber diets can significantly lower both LDL cholesterol and triglycerides. Soluble fiber, such as found in oatmeal and beans is especially helpful in lowering LDL levels. It is believed that dietary fiber lowers cholesterol by inhibiting cholesterol absorption from food and by increasing excretion of cholesterol through bile.
Diets high in refined sugars (sugar, corn syrup, maple syrup, honey) are associated with significantly higher levels of LDL and triglycerides. The high fiber, low sugar diets recommended by Doug Kaufmann are useful for lowering LDL and triglyceride levels. Some, but not all, studies have reported that diets containing less than 300 milligrams of cholesterol a day are associated with modestly lower blood LDL levels.
A number of plant produced chemicals or phytochemicals have beneficial effects on cholesterol metabolism. Phytosterols are phytochemicals which lower LDL cholesterol. Phytosterols from pine oil are sometimes added to margarine to reduce LDL levels. Phytoestrogens are estrogen like compounds found in soybeans. Some, but not all, studies have reported that consumption of 25 grams of more of soy protein per day can significantly lower levels of LDL and triglycerides. Red grapes contain polyphenols (such as resveratrol) which lower LDL and triglycerides and raise HDL cholesterol. Buckwheat contains a variety of phytochemicals.which can lower LDL and triglycerides and raise levels of HDL cholesterol. Garlic, fermented red yeast rice and many varieties of seaweed have been shown to lower both LDL and triglycerides.
Some, but not all, studies have reported that consuming yogurt and other fermented drinks containing Lactobacillus or Bifidobacterium can significantly lower LDL levels. These “probiotic” bacteria may lower cholesterol levels by absorbing and binding cholesterol in the intestine and by producing short chain fatty acids which inhibit cholesterol synthesis.
The b-vitamin Niacin is often prescribed in large quantities (1,000 to 12,000 milligrams) to reduce LDL cholesterol and triclycerides. Some people experience skin flushing after taking niacin. To reduce risk of skin flushing, levels of supplemental niacin should be built up gradually and start at no higher than 500 milligrams daily.
Eating 5 grams or more of omega 3 fatty acids daily have also been shown to significantly reduce LDL cholesterol and triglyceride levels and significantly increase levels of HDL cholesterol. This amount of omega 3 fats is found in about 1 tablespoonful of fish or flax oil. This research is now in press at the American Journal of Therapeutics. (A good overall review of the effects of food on cholesterol metabolism can be found in the October 2008 Journal of Agricultural and Food Chemistry).
Many studies have reported that aerobic exercise has been shown to modestly reduce the levels of LDL cholesterol and modestly increase the levels of HDL cholesterol. Patients with cholesterol problems should exercise regularly at an exercise they enjoy, such as walking, jogging, swimming, bicycling, golf, gardening, tennis, dancing, exercise class etc.