High levels of cholesterol in the blood can increase the risk of heart disease and stroke, two of the leading causes of death worldwide.
Diet is one of the most important factors that can influence cholesterol levels in the body.
There are many diets that claim to lower cholesterol levels, but which one is the best?
In this review, we will examine some of the most popular diets for lowering cholesterol levels and the evidence behind them.
The Mediterranean Diet
The Mediterranean diet is a plant-based dietary pattern that emphasizes whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
It also includes fish and seafood, and limited amounts of dairy and red meat.
The Mediterranean diet is high in healthy fats, such as olive oil and nuts, and low in saturated and trans fats.
Research has shown that the Mediterranean diet can reduce the risk of heart disease, stroke, and other cardiovascular problems.
A meta-analysis of 50 randomized controlled trials found that the Mediterranean diet was effective in reducing LDL cholesterol levels, with an average reduction of 0.16 mmol/L.
The DASH Diet
The DASH diet, or Dietary Approaches to Stop Hypertension, is a dietary pattern that emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy products.
The DASH diet is low in saturated and trans fats and emphasizes foods that are high in potassium, magnesium, and calcium, which have been shown to help lower blood pressure.
The DASH diet has been shown to lower blood pressure and reduce the risk of heart disease.
A systematic review and meta-analysis of 27 randomized controlled trials found that the DASH diet was effective in reducing LDL cholesterol levels, with an average reduction of 0.08 mmol/L.
Plant-Based Diet
A plant-based diet is a dietary pattern that emphasizes whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, and limits or excludes animal products.
Plant-based diets are typically low in saturated and trans fats and high in fiber, antioxidants, and other nutrients that are beneficial for heart health.
Research has shown that plant-based diets can reduce the risk of heart disease, stroke, and other cardiovascular problems.
A meta-analysis of 30 randomized controlled trials found that a vegetarian diet was effective in reducing LDL cholesterol levels, with an average reduction of 0.20 mmol/L.
Low-Carb Diet
A low-carb diet is a dietary pattern that restricts carbohydrates, such as bread, pasta, and sugary foods, and emphasizes protein and healthy fats, such as meat, fish, nuts, and seeds.
Low-carb diets have been shown to help with weight loss, which can reduce the risk of heart disease, and may also help improve blood sugar control and cholesterol levels.
However, some low-carb diets may be high in saturated and trans fats, which can be harmful to heart health.
A systematic review and meta-analysis of 17 randomized controlled trials found that low-carb diets were effective in reducing LDL cholesterol levels, with an average reduction of 0.12 mmol/L.
Overall, the evidence suggests that a plant-based diet, such as the Mediterranean diet or a vegetarian diet, is the best dietary pattern for lowering cholesterol levels.
The DASH diet and low-carb diets can also be effective in reducing LDL cholesterol levels, but it is important to choose healthy sources of protein and fats and to limit saturated and trans fats.
It is also important to note that diet is just one of the many factors that can influence cholesterol levels, and it is important to consult with a healthcare provider to determine the best dietary pattern for individual needs and preferences.
Other lifestyle factors, such as regular physical activity, avoiding tobacco products, and managing stress, can also help support heart health and lower blood cholesterol.
If you care about diabetes, please read studies that MIND diet may reduce risk of vision loss disease, and Vitamin D could benefit people with diabetic neuropathic pain.
For more information about health, please see recent studies that Vitamin E could help reduce blood sugar and insulin resistance in diabetes, and results showing eating eggs in a healthy diet may reduce risks of diabetes, high blood pressure.
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