Dietary Adjustments as an Important Intervention for Elevated Low-Density Lipoprotein Cholesterol (LDL-C)

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:

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.

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.

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).

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).

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.

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%).

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.

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.

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.

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).

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.

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