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Lowering Your LDL
Cholesterol
Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC
Updated by Nutrition411.com staff
Review Date: 4/15/15
Risks of Elevated
LDL Cholesterol
• Plaque buildup in arteries, leading to coronary artery
disease or atherosclerosis
• High serum low-density lipoprotein (LDL) cholesterol is a
key cause of heart disease, stroke, and mortality
Include whole grains,
legumes, nuts, and
low-fat dairy foods
Focus on
activity
Decrease LDL
Cholesterol
Replace saturated fats with
monounsaturated and
polyunsaturated fats
Maintain
a healthy
weight
Focus on
fruits and
vegetables
Limit saturated
and trans fats
Include Whole Grains
• For good health, adults should aim for eating half of
their grains as whole grains
• Sources of whole grains include:
o
o
o
o
o
o
o
o
o
Amaranth
Barley
Buckwheat
Corn, including whole cornmeal and popcorn
Millet
Oats, including oatmeal
Quinoa
Rice, both brown rice and colored rice
Rye
Include Whole Grains
(cont’d)
• Sources of whole grains include:
Sorghum (also called milo)
Teff
Triticale
Wheat, including varieties such as spelt, emmer, farro, einkorn,
Kamut®, durum, and forms such as bulgur, cracked wheat, and
wheatberries
o Wild rice
o
o
o
o
Maintain a Healthy
Weight
• Weight loss can help lower LDL cholesterol in those who
are overweight.
o Weight loss of 3 - 5% of body weight will reduce triglycerides,
blood glucose, and the risk of developing diabetes
o Greater amounts of weight loss will reduce blood pressure,
improve LDL-C and HDL-C, and reduce the need for medications
to control blood pressure (BP), blood glucose, and blood lipids
Maintain a Healthy
Weight (cont’d)
• Lose weight by creating a calorie deficit of 500 - 750
calories per day:
o Reduce portions
o Try to use calorie-free beverages
o Focus on fruits, vegetables, lean meats, low-fat dairy, and whole
grains
o Read food labels
o Eat three meals per day
o Exercise most days of the week
Maintain a Healthy
Weight (cont’d)
• 1 pound (lb) of fat = 3500 calories
o A 500 - 750 calorie deficit per day will allow for steady weight
loss
• Aerobic activities burn the most calories:
o
o
o
o
Running
Swimming
Bicycling
Aerobic exercise and dance classes
• Strengthening activities (weightlifting) help build muscle
Focus on Fruits and
Vegetables
Most people need 5½ cups of fruits and
vegetables daily
• Fruits and vegetables:
o
o
o
o
Are packed with vitamins and minerals
Can help you to maintain a healthy weight
Provide an excellent source of fiber and antioxidants
Help reduce the risk of heart disease, stroke, and some cancers
How to Increase Your
Fruits and Vegetables
• Top cereal, oatmeal, and pancakes with sliced apples or
berries
• Have a piece of fruit for a snack
• Add vegetables (peppers, broccoli, spinach, mushrooms,
and tomatoes) to an egg white omelet
• Add veggies to sandwiches
Tips for Purchasing
Fruits and Vegetables
• Consider canned, dried, and frozen fruits and vegetables
(good options)
• Purchase fruit without added sugar or syrups
• Look for vegetables without added salt or butter
• Try low-fat dips or hummus for dipping vegetables
• Buy pre-cut and pre-washed vegetables and fruits to
make preparation easier
Focus on Activity
• You can achieve health benefits for your heart, lungs,
and circulation by participating in moderate to vigorous
aerobic activity for 30 minutes most days of the week or
150 minutes per week total
• You can accumulate your times — three 10-minute or
two 15-minute sessions to equal 30 minutes
Focus on Activity
(cont’d)
• Rate your workout on a scale from 1 to 10
• Aim for moderate intensity when exercising for health
benefits:
o 0 = extremely easy
o 4 – 7 = moderate intensity
o 10 = extremely hard
Focus on Healthy Fats
• To improve your LDL-cholesterol, replace saturated fats
with:
o Monounsaturated fats: olive oil, canola oil, olives, avocados,
peanut butter, and many nuts and seeds
o Polyunsaturated fats
 Liquid oils like corn, sunflower, and safflower oils
 Omega-3 fatty acids, such as flaxseed, walnuts, salmon, soybeans,
halibut, shrimp, snapper, and tofu
Limit Saturated and
Trans Fats
• Read all food labels — stay away from foods with
partially hydrogenated or hydrogenated oils
• Choose low-fat and skim dairy products
• Eat lean meat (trim fat and remove skin)
• Watch for hidden fats in processed foods, especially
baked goods, crackers, and snack foods
• Replace solid fats with liquids in cooking and baking
References
Academy of Nutrition and Dietetics. Nutrition Care Manual®. Nutrition Care Manual
website [by subscription]. www.nutritioncaremanual.org. Accessed April 16, 2015.
Raymond JL, Couch SC. Medical nutrition therapy for cardiovascular disease. In: Mahan
LK, Escott-Stump S, Raymond JL. Krause’s Food and the Nutrition Care Process. 13th ed.
St Louis, MO: Elsevier Saunders; 2012:742-781.
Eckel RH, Jakicic JM, Ard JD, et al. 2013 AHA/ACC guideline on lifestyle management to
reduce cardiovascular risk: a report of the American College of Cardiology/American
Heart Association Task Force on Practice Guidelines. Circulation. 2014;129:S76-S99.
doi:10.1161/01.cir.0000437740.48606.dl.
Jensen MD, Ryan DH, Apovian CM, et al. 2013 AHA/ACC/TOS guideline for the
management of overweight and obesity adults: a report of the American College of
Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity
Society. Circulation. 2014;129:S102-S138. doi:10.1161/01.cir.0000437739.71477.ee