With which nutritional measures can you lower the LDL cholesterol value?

The LDH cholesterol is the so-called bad cholesterol. So the one that has to be lowered by elevated cholesterol levels.

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If you want to lower your cholesterol, you should not eat more calories than you need to. Reduce targeted the proportion of dietary fats. And try to eat vegetable fats instead of animal fats.

Cholesterol bombs: butter, animal fat and fast food

Why vegetable fats? The saturated fatty acids found in animal foods are less favorable for the metabolism of the body than the unsaturated fatty acids found in plant foods. Positive is also a higher intake of fiber.

Overall, the cholesterol intake should not exceed 300 mg per day. Of course, a normal mortal can hardly judge this, whether he has just taken 100, 300 or 500 mg of cholesterol. Rule of thumb: Butter, animal fats and fast foods tend to be cholesterol bombs.

Author:Dr. med. Jörg Zorn

Do you have your own experiences or a different opinion? Then write a comment (please observe rules).
Comments (6)
Oat bran for cholesterol
6 Saturday, May 12, 2018 at 06:06
Karel
Hello,
In Mauritius I was advised to use oat bran for cholesterol. Are there any serious studies on the effectiveness?
I have been taking vegetable-based statins for years, and have several side effects: muscle aches, libido ..
For 2 months, I take no more statins and the side effects are gone. So I think statins are not the panacea for high cholesterol.
No fat, not healthy!
5 Friday, February 23, 2018 at 12:43 pm
Nine
Until about 5 years ago, I have eaten everything that I liked. Cholesterol had 272 mg / dl (ldl 159, hdl 72mg / dl), triglycerides 204. Almost no fat and only more whole grains were eaten.
Blood test again 2 weeks ago. Now cholesterol 303mg / dl (ldl 191, hdl 58), triglycerides 269. Have read on the internet that you should eat a lot of omega-3 fatty acids. So twice a week fat fish, and only vegetable oil. Above all, linseed oil contains almost 60% omega-3 fatty acids. Healthy fat replaces the bad in the body. I'll give it a try: blood test again in 3-4 months ...!
LDH
4 Wednesday, March 15, 2017 at 08:10
Ralf Steinhage
I live in Greece for 10 years and never eat fat meat. Often poultry, fish and lean meat. Cook mostly yourself and do not need butter. Almost exclusively good olive oil. Still had 2 heart attacks in a row and the value of the LDH was very high. I always thought I eat healthy. Also, I avoid fast food or treats in the evening.
Lower cholesterol?
3 Tuesday, 13th September 2016 at 05:49
Anne
Hello,
From my point of view, there are no foods that lower cholesterol, but only those that increase it! This includes all animal products such as meat, fish, milk, cheese and eggs, as well as all fat or oil. With a vegan fat and oil-free diet, the LDL level in almost all cases is so low that it does not pose a risk of vascular disease. And eating vegan is so delicious! No calories count, do not pay attention to the amount and the weight automatically goes into the optimal range! Look at Dr. C. Esselstyn over!
Oat bran and cholesterol
2 Thursday, August 25, 2016 at 4:43 pm
Dr. Jörg Zorn
Hello Mrs. Skarval,
You are quite right, oat bran is very good for lowering cholesterol, at least some smaller studies speak for it. This is explained with the favorable fiber content, u.a. Beta-glucan.
Best regards
Jörg Zorn
Nutritional measures to lower cholesterol levels
1 Thursday 25thAugust 2016 at 16:16
Margarete Skarval
I have not read anything about oat bran in all questions and answers. Is not it also cholesterol lowering. But in what quantities?