Cholesterol plays a vital role in your body, but not all cholesterol is created equal. When you get a cholesterol test, it measures two main types: HDL (high-density lipoprotein) and LDL (low-density lipoprotein).
Good Cholesterol (HDL)
HDL is often called the “good” cholesterol because it helps remove excess cholesterol from your bloodstream, carrying it back to the liver for disposal. Higher levels of HDL are linked to a lower risk of heart disease.
Bad Cholesterol (LDL)
LDL, on the other hand, is known as “bad” cholesterol. High levels of LDL, especially small dense LDL particles, can lead to plaque buildup in your arteries, increasing the risk of heart attacks and strokes.
Advanced Cholesterol Testing: Why It Matters
Standard cholesterol tests measure total LDL levels but don’t differentiate between the two types:
- Large Buoyant LDL (Pattern A): These particles are less likely to stick to artery walls.
- Small Dense LDL (Pattern B): These tiny particles are more dangerous, as they can easily penetrate artery walls and contribute to plaque buildup.
To truly understand your cholesterol levels, consider an advanced lipid profile that provides insights into LDL particle size and number. High levels of small dense LDL are a stronger predictor of heart disease than total cholesterol alone.
What Increases Small Dense LDL?
Several factors can elevate harmful small dense LDL particles:
- Metabolic syndrome
- Insulin resistance
- Obesity
- Diabetes
- Diets high in sugar and refined carbohydrates
Even people with low total LDL levels may have a high percentage of small dense LDL, making advanced testing essential for a complete picture of heart health.
7 Best Foods to Lower Bad Cholesterol (LDL)
Incorporating the following foods into your diet can help reduce harmful LDL cholesterol levels and improve heart health:
1. Extra Virgin Olive Oil
Rich in healthy monounsaturated fats, extra virgin olive oil has been shown to lower small dense LDL levels. Use it as a base for salad dressings or drizzle it over roasted vegetables.
2. Avocados
Avocados are packed with heart-healthy monounsaturated fats. Studies show that eating avocados can reduce LDL cholesterol while maintaining HDL levels.
3. Fatty Fish and Fish Oils
Omega-3 fatty acids, especially EPA found in fish oil, are powerful for reducing small dense LDL. Add fatty fish like salmon, mackerel, or sardines to your meals.
4. Pistachios
These nutrient-dense nuts are great for lowering small dense LDL while boosting HDL levels. Enjoy them as a snack or add them to salads and oatmeal.
5. Dark Chocolate
Choose dark chocolate with at least 70% cocoa and no added sugar. Its antioxidants can help lower LDL cholesterol levels and improve blood flow.
6. Almonds
Almonds are another cholesterol-lowering nut. They’re high in vitamin E and fiber, which support overall heart health.
7. Walnuts
Walnuts contain omega-3 fatty acids and other heart-protective nutrients. They’re a great addition to your diet for managing cholesterol levels.
Additional Tips to Lower Small Dense LDL
Add Niacin to Your Diet
Niacin (vitamin B3) can convert small dense LDL particles into less harmful large buoyant ones. Look for niacin supplements that cause a flushing response for the best results.
Exercise Regularly
Physical activity is one of the most effective ways to lower small dense LDL and increase HDL levels. Aim for at least 150 minutes of moderate exercise per week.
Use Bile Salts if Necessary
For individuals with a fatty liver, no gallbladder, or sluggish bile flow, bile salt supplements can help regulate cholesterol and eliminate excess from the body.
Avoid Excess Fat on Keto Diets
If you’re following a ketogenic diet, limit saturated fats like butter and MCT oil. Focus on healthier fats like those from fish and olive oil.
Cut Out Sugar and Refined Carbs
Sugar and processed carbs are major contributors to small dense LDL. Eliminating them from your diet can significantly improve your cholesterol profile.
Conclusion: Take Charge of Your Cholesterol
Lowering bad cholesterol isn’t just about reducing total LDL. Targeting harmful small dense LDL particles is key to reducing your risk of cardiovascular disease. By incorporating these seven foods and following healthy lifestyle practices, you can take control of your heart health.
For a deeper dive into cholesterol management, watch our video: “The Real Reason Why Your Arteries Are Calcifying.”