Ways To Improve LDL
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.
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]
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 is a fully licensed Naturopathic Doctor. His approach emphasizes the importance of living a healthy lifestyle and improving one’s health naturally. Dr. Johann obtained a Doctor of Naturopathy at the Canadian College of Naturopathic Medicine (CCNM). Education at CCNM is a vigorous four years, with a curriculum involving biomedical sciences, physical diagnosis, clinical nutrition, traditional Chinese medicine and acupuncture, botanical (herbal) medicine, physical medicine, homeopathy and lifestyle management.
While Dr. Johann has a general practice, he focuses on fertility, hormonal imbalances, gut health, and autoimmune disease.
To book in please call us at (519) 442-2206 or click here.