High LDL Cholesterol
biomarkerFoods That May Help
Foods linked to High LDL Cholesterol in the research literature.
- AmlaImproves
Source: How Not to Age
- Red GrapesImproves
3 cups/day for 8 weeks significantly reduced LDL; green grapes did not
Source: How Not to Age
- Blueberry TeaImproves
Daily consumption can lower cholesterol, though it took 3 months for significant effect
Source: How Not to Age
- BarberriesImproves
Lowered LDL cholesterol levels an average of 14 points (mg/dL)
Source: How Not to Age
- Black cuminImproves1-2 g/day
Source: How Not to Age
- Hibiscus teaImproves
Source: How Not to Age
Compounds That May Help
Bioactive compounds linked to High LDL Cholesterol in the research.
- AnthocyaninsImproves
At doses over 300 mg/day (about a half cup of blueberries), anthocyanins can lower LDL cholesterol
Source: How Not to Age
Risk Factors
Foods and compounds that may contribute to High LDL Cholesterol.
- Eggs
2020 meta-analysis of 50+ RCTs found egg consumption significantly increases LDL cholesterol; eggs are number one source of dietary cholesterol
Source: How Not to Age
- Saturated fat
Gold-standard Cochrane review: permanent reduction of dietary saturated fat lowers cardiovascular risk
Source: How Not to Age
- Trans fat
Trans fats in meat and dairy just as bad as industrial trans fats for raising LDL
Source: How Not to Age
- Fish
RCTs show fish is worse than red meat when it comes to LDL cholesterol
Source: How Not to Age
- Pterostilbene
Pterostilbene raises low density lipoprotein cholesterol in people
Source: How Not to Age
Recipes That May Help
Sources
- How Not to Age