For cases of elevated low-density lipoprotein cholesterol (LDL-C), dietary adjustments are one of the important intervention measures. Here are some specific dietary recommendations to help lower LDL-C levels while maintaining cardiovascular health:
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1. Reduce Saturated and Trans Fat Intake
- Avoid Foods:
- Animal fats (fatty meats, lard, butter, cream).
- Processed foods (fried foods, pastries, cookies, non-dairy creamers, margarine).
- High-fat dairy products (whole milk, cheese).
- Alternative Choices:
- Use plant oils (olive oil, canola oil, flaxseed oil) instead of animal fats.
- Choose low-fat or non-fat dairy products.
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2. Increase Dietary Fiber Intake
- Soluble fiber can bind cholesterol and promote its excretion:
- Oats, brown rice, whole grains.
- Legumes (chickpeas, black beans, lentils).
- Vegetables (spinach, broccoli, carrots).
- Fruits (apples, pears, citrus fruits, berries).
- Recommended Amount: 25-30 grams of dietary fiber per day.
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3. Choose Quality Protein Sources
- Recommended:
- Fish (salmon, mackerel, sardines rich in Omega-3 fatty acids).
- Poultry (skinless chicken breast, turkey).
- Plant proteins (tofu, soy products, quinoa).
- Limit: Red meat (no more than 1-2 times a week), avoid processed meats (sausages, bacon).
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4. Increase Plant Sterols and Stanols Intake
- Daily intake of 2 grams of plant sterols can lower LDL-C by about 5-10%:
- Fortified foods (certain plant sterol-fortified margarines, orange juice).
- Natural sources (nuts, seeds, plant oils).
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5. Control Cholesterol Intake (though the impact is small, it still needs attention)
- Daily cholesterol intake is recommended to be <300 mg (more strict for those with severely high cholesterol):
- Reduce animal organs (liver, brain), egg yolks (3-4 whole eggs per week, egg whites unlimited).
- Avoid high-cholesterol foods like caviar and crab roe.
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6. Increase Antioxidant Foods
- Foods rich in antioxidants can reduce vascular inflammation:
- Dark vegetables (spinach, kale).
- Berries (blueberries, strawberries).
- Nuts (almonds, walnuts, but in moderation, about 30 grams per day).
- Dark chocolate (cocoa content ≥70%).
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7. Other Beneficial Nutrients
- Omega-3 fatty acids:
- Eat deep-sea fish 2-3 times a week, or supplement with flaxseeds, chia seeds.
- Garlic: May slightly lower cholesterol (1-2 cloves per day).
- Green tea: Catechins may help improve blood lipids.
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8. Dietary Traps to Avoid
- Refined sugars and alcohol: Excessive intake may raise triglycerides, indirectly affecting LDL.
- Trans fats: Check labels to avoid ingredients like “hydrogenated vegetable oil” and “artificial fats”.
- Excessive fruit: High-sugar fruits (like mangoes, grapes) should be consumed in moderation.
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9. Lifestyle Integration
- Exercise: 150 minutes of moderate-intensity aerobic exercise per week (like brisk walking, swimming).
- Weight management: Keep BMI between 18.5-24.
- Quit smoking: Smoking lowers “good cholesterol” (HDL) and exacerbates vascular damage.
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Example Daily Meal Plan
- Breakfast: Oatmeal (with chia seeds and blueberries) + skim milk + 1 boiled egg (without yolk).
- Lunch: Brown rice + steamed salmon + cold spinach tofu salad.
- Snack: A small handful of almonds (about 15 grams) + an apple.
- Dinner: Grilled chicken breast + quinoa salad (mixed with broccoli, carrots, olive oil).
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Note: Individual differences are significant; it is recommended to develop a personalized plan under the guidance of a doctor or nutritionist, especially when combined with diseases like diabetes or hypertension. Regular monitoring of blood lipid levels is necessary to assess effectiveness.