Picture of various foods in the shape of a heart with collage of pictures around it showing ways to improve your LDL profile

LDL is often discussed in the context of heart disease. It’s important to understand how LDL, HDL, cholesterol and triglycerides all relate to heart disease. Click the links to read more about each one.

This article discusses dietary and lifestyle interventions proven to be helpful for improving the LDL particle profile. For a review of LDL particle size and density, and how they relate to heart disease, please click here.

A Brief Recap of LDL Particle Profile: Size and Density

When discussing LDL particles, we need to discuss their physical features. LDL particles exist in varying sizes. Pattern A is large, fluffy particles, whereas Pattern B is small, dense particles. Both are LDL molecules, and both carry around cholesterol.

Pattern A is cardio-protective and pattern B is associated with increased cardiovascular disease risk [3]  [4].

The image below recaps LDL sizes, densities and cardiovascular risk associations.

Picture showing the 2 types of LDL: large fluffy pattern A and small, dense pattern B

Dietary and Lifestyle Interventions that Improve LDL particle Profile

These will increase the heart-healthy pattern A and decrease dangerous pattern B LDL molecules.

  • Low Carb diets [5]
  • High fat diets [6], including eating good quality saturated fat [3], [5]
  • Mediterranean diet [7]
  • Nuts (due to Polyunsaturated Fatty Acids (PUFAs) and Monosaturated Fatty Acids (MUFAs) [7]
  • Flax Seed Oil (due to Alpha Lipoic Acid (ALA) content) [8]
  • Avocados [9]
  • Fish and Fish Oils [10]
  • Weight loss and intensive exercise training [11]
  • Fasting [11]
  • Avoiding fructose (especially high fructose corn syrup) [12]
  • Avoiding trans fats and margarine [13]
Collage of pictures illustrating ways to improve your LDL profile and heart health, such as no transfats, low carbohydrate diet, avoid high fructose corn syrup, eat foods like flax seeds, flax seed oil, avocados, fish, nuts, periods of fasting and exercise/weight loss

Click here for ways to improve your HDL-C through diet, nutrition and lifestyle modifications.

Summary

Assessing cardiovascular risk is complex; it requires a full medical history and careful interpretations of blood work. One thing is for sure, improving your LDL and HDL ratios are helpful. This article discussed easy lifestyle interventions proven to be helpful in improving LDL. For more information book in with your naturopath today.

References

Interested in learning more?

Read on in our series of articles on Heart Health!

About the Author - Dr. Johann de Chickera

Dr. Johann de Chickera is a naturopath at Absolute Health and Wellness in Paris Ontario

Dr. Johann is a licensed naturopathic doctor and co-owner of Absolute Health and Wellness. He completed his 4-year degree at the Canadian College of Naturopathic Medicine (CCNM). His clinical focus lies in chronic disease, such as those related to the Gastrointestinal, Endocrine, and Immune Systems.

His approach to medicine relies on working with the patient to come up with a feasible, multi-factorial approach that addresses all complaints at once. He employs a strong background in diagnostic medicine and human physiology and pathology to diagnose and treat. His treatment involve a combination of nutritional counselling, botanical medicine, eastern medicine (acupuncture), nutraceutical supplementation and hands on physical medicine.

To book in please call us at (519) 442-2206 or click here.

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