{"id":6936,"date":"2026-05-06T14:58:53","date_gmt":"2026-05-06T11:58:53","guid":{"rendered":"https:\/\/sterasoft.com\/nomeatnoproblem\/?p=6936"},"modified":"2026-05-06T14:58:53","modified_gmt":"2026-05-06T11:58:53","slug":"correlation-between-diet-and-cholesterol-levels","status":"publish","type":"post","link":"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/correlation-between-diet-and-cholesterol-levels\/","title":{"rendered":"Correlation between diet and cholesterol levels"},"content":{"rendered":"[vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0421\u044a\u0434\u044a\u0440\u0436\u0430\u043d\u0438\u0435<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/correlation-between-diet-and-cholesterol-levels\/#If_you_do_not_feel_like_reading_the_whole_article_remember_this\" >If you do not feel like reading the whole article, remember this:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/correlation-between-diet-and-cholesterol-levels\/#How_does_meat_consumption_raise_LDL_cholesterol\" >How does meat consumption raise LDL cholesterol?<\/a><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/correlation-between-diet-and-cholesterol-levels\/#1_Intake_of_saturated_fats_reduces_LDL_receptor_activity\" >1. Intake of saturated fats reduces LDL receptor activity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/correlation-between-diet-and-cholesterol-levels\/#2_Increased_VLDL_production_leads_to_more_LDL\" >2. Increased VLDL production leads to more LDL<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/correlation-between-diet-and-cholesterol-levels\/#3_Dietary_cholesterol_increases_the_burden_on_the_digestive_system_Meat_contains_dietary_cholesterol_although_it_has_less_impact_than_saturated_fats_In_some_people_called_%E2%80%9Chyper-responders%E2%80%9D_dietary_cholesterol\" >3. Dietary cholesterol increases the burden on the digestive system \nMeat contains dietary cholesterol, although it has less impact than saturated fats. \nIn some people, called \u201chyper-responders,\u201d dietary cholesterol:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/correlation-between-diet-and-cholesterol-levels\/#4_Heme_iron_increases_lipid_oxidation\" >4. Heme iron increases lipid oxidation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/correlation-between-diet-and-cholesterol-levels\/#5_Gut_microbiome_%E2%86%92_TMAO_pathway\" >5. Gut microbiome \u2192 TMAO pathway<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/correlation-between-diet-and-cholesterol-levels\/#6_Meat_displaces_fiber_a_natural_LDL-lowering_agent\" >6. Meat displaces fiber (a natural LDL-lowering agent)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/correlation-between-diet-and-cholesterol-levels\/#Statistics\" >Statistics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/correlation-between-diet-and-cholesterol-levels\/#Solutions\" >Solutions<\/a><\/li><\/ul><\/nav><\/div>\n<h4><span class=\"ez-toc-section\" id=\"If_you_do_not_feel_like_reading_the_whole_article_remember_this\"><\/span><strong>If you do not feel like reading the whole article, remember this:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; text_align=&#8220;left&#8220; row_position=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; pointer_events=&#8220;all&#8220;][vc_column_inner column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; overflow=&#8220;visible&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<ul>\n<li data-section-id=\"1ugudb5\" data-start=\"0\" data-end=\"31\">Red meat increases LDL<\/li>\n<li data-section-id=\"1au58lz\" data-start=\"32\" data-end=\"75\">Saturated fats are the main problem<\/li>\n<li data-section-id=\"34iit5\" data-start=\"76\" data-end=\"115\">Meat reduces LDL clearance<\/li>\n<li data-section-id=\"eidzz0\" data-start=\"116\" data-end=\"151\">Oxidized LDL is especially dangerous<\/li>\n<li data-section-id=\"18v54ur\" data-start=\"152\" data-end=\"188\">TMAO further increases risk<\/li>\n<li data-section-id=\"1eoj4d0\" data-start=\"189\" data-end=\"225\">Lack of fiber worsens the profile<\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; top_margin_phone=&#8220;-50&#8243; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; overflow=&#8220;visible&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220; column_padding_type=&#8220;default&#8220; content_layout=&#8220;default&#8220; gradient_type=&#8220;default&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<ul>\n<li data-section-id=\"135spy1\" data-start=\"226\" data-end=\"266\">Replacing them with unsaturated fats helps<\/li>\n<li data-section-id=\"n826ex\" data-start=\"267\" data-end=\"303\">Soluble fiber lowers LDL<\/li>\n<li data-section-id=\"1rynncc\" data-start=\"304\" data-end=\"353\">Plant proteins improve the markers<\/li>\n<li data-section-id=\"18oyxv8\" data-start=\"354\" data-end=\"393\">Nuts, soy, and olive oil are beneficial<\/li>\n<li data-section-id=\"f6vk6e\" data-start=\"394\" data-end=\"434\">Trans fats should be avoided<\/li>\n<li data-section-id=\"1fsny50\" data-start=\"435\" data-end=\"473\" data-is-last-node=\"\">Nutrition can greatly reduce risk<\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]In the introductory article about cholesterol, we introduced you to the idea of the two types of cholesterol \u2014 LDL and HDL, also known as bad and good cholesterol. In this article, we will look in more detail at the relationship between meat consumption, especially red and highly processed meat, and higher levels of the bad guy LDL.<\/p>\n<p>As we explained, cholesterol is actually produced by our body as a response to the consumption of certain foods and their content. What makes our body produce LDL cholesterol to the greatest extent are our beloved tasty saturated fats. A pork neck steak may be very delicious, but it comes at a price higher than the one on the receipt.<\/p>\n<p>The foods that contain them in the greatest amounts, as expected, are beef, pork, lamb, sausages, and bacon. We should also not overlook sources of so-called dietary cholesterol, such as eggs, fish, and dairy products, which, although to a lesser extent, also contribute to increased LDL cholesterol.<\/p>\n<p>As a result, it is easy to conclude that people who consume meat, especially red meat, have the highest LDL cholesterol levels, followed by vegetarians because of eggs and dairy products, and finally vegans, since they consume almost none of these foods.<\/p>\n<p>Now, for the more curious readers, we will go deeper into the theory and look further inside our bodies to understand what actually happens and what biochemical mechanisms stand behind the unpleasant fact that tasty fats are actually a bad friend to us.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_does_meat_consumption_raise_LDL_cholesterol\"><\/span><strong>How does meat consumption raise LDL cholesterol?                                  <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; equal_height=&#8220;yes&#8220; content_placement=&#8220;middle&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220; gradient_type=&#8220;default&#8220; shape_type=&#8220;&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h5><span class=\"ez-toc-section\" id=\"1_Intake_of_saturated_fats_reduces_LDL_receptor_activity\"><\/span><strong>1. Intake of saturated fats reduces LDL receptor activity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Saturated fats \u2014 especially palmitic acid, which is abundant in red and processed meat \u2014 suppress LDL receptors on liver cells.<br \/>\nLDL receptors are responsible for \u201cclearing\u201d LDL particles from the bloodstream.<br \/>\nFewer receptors lead to less clearance and therefore higher LDL levels.<br \/>\n<strong>Mechanism<\/strong>:<br \/>\nSaturated fats reduce the expression of the LDLR gene and increase PCSK9, a protein that destroys LDL receptors. As a result, our body begins to clean itself less effectively from unwanted LDL cholesterol.<\/p>\n<h5><span class=\"ez-toc-section\" id=\"2_Increased_VLDL_production_leads_to_more_LDL\"><\/span><strong>2. Increased VLDL production leads to more LDL<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>When we consume saturated fats, the liver increases the production of:<br \/>\nThe new star on the stage \u2014 VLDL (very-low-density lipoproteins)<br \/>\nVLDL circulates, releases triglycerides, and eventually turns into \u2014 yes, you guessed it \u2014 even more LDL particles<br \/>\nIn other words, more VLDL leads to higher LDL levels in the bloodstream.[\/vc_column_text][\/vc_column][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][image_with_animation image_url=&#8220;6126&#8243; image_size=&#8220;full&#8220; max_width=&#8220;100%&#8220; max_width_mobile=&#8220;default&#8220; animation_type=&#8220;entrance&#8220; animation=&#8220;None&#8220; animation_movement_type=&#8220;transform_y&#8220; hover_animation=&#8220;none&#8220; alignment=&#8220;center&#8220; border_radius=&#8220;none&#8220; box_shadow=&#8220;none&#8220; image_loading=&#8220;default&#8220;][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h5><span class=\"ez-toc-section\" id=\"3_Dietary_cholesterol_increases_the_burden_on_the_digestive_system_Meat_contains_dietary_cholesterol_although_it_has_less_impact_than_saturated_fats_In_some_people_called_%E2%80%9Chyper-responders%E2%80%9D_dietary_cholesterol\"><\/span><strong>3. Dietary cholesterol increases the burden on the digestive system<\/strong><br \/>\nMeat contains dietary cholesterol, although it has less impact than saturated fats.<br \/>\nIn some people, called \u201chyper-responders,\u201d dietary cholesterol:<span class=\"ez-toc-section-end\"><\/span><\/h5>\n<ul>\n<li>reduces LDL receptor activity<\/li>\n<li>increases circulating LDL<\/li>\n<li>increases cholesterol absorption through NPC1L1 (an important membrane transport protein that mediates the absorption of dietary and biliary cholesterol in the small intestine and its reabsorption in the liver) transporters<\/li>\n<\/ul>\n<h5><span class=\"ez-toc-section\" id=\"4_Heme_iron_increases_lipid_oxidation\"><\/span><strong>4. Heme iron increases lipid oxidation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Red meat contains heme iron, which catalyzes oxidative reactions.<br \/>\nThis leads to:<\/p>\n<ul>\n<li>oxidized LDL (oxLDL) \u2014 especially dangerous<\/li>\n<li>greater uptake of LDL by macrophages (immune cells that live in our tissues. They destroy microbes, damaged cells, and cancer cells. They also promote tissue repair and healing and help your organs work as they should.) In other words, they become fluffier and lazier<\/li>\n<li>faster formation of foam cells, which are the foundation of arterial plaque<\/li>\n<\/ul>\n<p>oxLDL = highly atherogenic, or translated, oxidized LDL contributes quite successfully to atherosclerosis (a chronic, progressive disease in which plaques made of fat, cholesterol, and other substances accumulate on the walls of large and medium-sized arteries. This leads to hardening, narrowing, and blockage of blood vessels, disrupting blood flow. It is a major cause of heart attack, stroke, and peripheral artery disease.)[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h5><span class=\"ez-toc-section\" id=\"5_Gut_microbiome_%E2%86%92_TMAO_pathway\"><\/span><strong>5. Gut microbiome \u2192 TMAO pathway<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Carnitine and choline from meat are converted by gut bacteria into:<\/p>\n<ul>\n<li>TMA \u2192 TMAO (in the liver) (Trimethylamine N-oxide) is a compound produced in the body when the gut microbiome breaks down certain nutrients found mainly in animal products,<\/li>\n<\/ul>\n<p>TMAO:<\/p>\n<ul>\n<li>increases cholesterol accumulation in macrophages<\/li>\n<li>enhances platelet reactivity<\/li>\n<li>accelerates atherosclerosis<\/li>\n<\/ul>\n<p>This amplifies the harmful effects of LDL.<\/p>\n<h5><span class=\"ez-toc-section\" id=\"6_Meat_displaces_fiber_a_natural_LDL-lowering_agent\"><\/span><strong>6. Meat displaces fiber<\/strong> (a natural LDL-lowering agent)<span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Plant fiber binds bile acids and cholesterol in the intestines.<br \/>\nWhen people eat more meat:<\/p>\n<ul>\n<li>they consume less soluble fiber,<\/li>\n<li>the liver reuses more cholesterol instead of excreting it<\/li>\n<li>LDL levels rise further.<\/li>\n<\/ul>\n<p>The final effect of everything we have mentioned so far is that plaque begins to form in blood vessels, and this has several, let us call them unpleasant, and sometimes deadly effects.<\/p>\n<p>The first is that when this plaque forms, the space through which blood can pass decreases, which leads to increased blood pressure, which in turn leads to a series of problems and a lot of money for pharmaceutical companies \u2014 and we all love filling their pockets and bank accounts, right?<\/p>\n<p>The second, which is often fatal, is that at some point a piece of this plaque may decide to break away from the wall on which it formed and travel through the bloodstream. But because it is sticky and fluffy, it most often gets stuck somewhere and blocks a blood vessel. If this happens in the brain, it is called a stroke; if it happens somewhere in the body, it is a heart attack. Wherever it happens, it is not a pleasant experience, and often it is the last experience.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Statistics\"><\/span>Statistics<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><strong>According to statistics that can be trusted:<\/strong><br \/>\nApproximately 3 million people died in 1990 from diseases and complications caused by high cholesterol. And since there must be growth in everything, 4.4 million had the same fate in 2019, which makes LDL cholesterol terrorist number 1 in modern human history.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Solutions\"><\/span>Solutions<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>We told you how bad cholesterol is; now let us see what can be done to escape its grip. We will present quite a few ideas that you can include in your diet to reduce LDL cholesterol levels in your blood and breathe a little more easily, knowing that you will not become part of the statistics mentioned above.[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>1. Replace saturated fats with unsaturated fats<\/strong> (THE most effective step)<br \/>\n<strong>Why it works:<\/strong><br \/>\nSaturated fats reduce LDL receptor activity, therefore LDL levels rise.<br \/>\nUnsaturated fats increase LDL receptor activity, therefore LDL levels fall.<br \/>\nReplace these with the following:<br \/>\n\u274c Butter \u2192 \u2714 Olive oil<br \/>\n\u274c Cheese \u2192 \u2714 Avocado<br \/>\n\u274c Fatty red meat \u2192 \u2714 Nuts\/seeds<br \/>\n\u274c Cream \u2192 \u2714 Plant-based yogurt\/milk (soy, almond, oat)<\/p>\n<p><strong>Expected LDL reduction<\/strong>: 8\u201315%<\/p>\n<p><strong>2. Add soluble fiber<\/strong> (Pulls LDL out of the bloodstream)<br \/>\nSoluble fiber binds cholesterol and bile acids, and the liver has to use more LDL to replace them.<\/p>\n<p><strong>Best foods:<\/strong><br \/>\nOats<br \/>\nBeans, lentils, chickpeas<br \/>\nApples, berries, pears<br \/>\nFlaxseed, chia seeds<br \/>\nBarley<br \/>\nPsyllium husk (very effective)<br \/>\n<strong>Required amounts:<\/strong> 10\u201315 g\/day soluble fiber<br \/>\n<strong>Expected LDL cholesterol reduction:<\/strong> 5\u201310% (up to 15% with psyllium)<\/p>\n<p><strong>3. Eat more plant proteins instead of animal proteins<\/strong><br \/>\nReplacing red meat with plant protein lowers LDL cholesterol within 4\u20136 weeks.<br \/>\nBest substitutes:<br \/>\nMeat \u2192 beans\/lentils\/chickpeas<br \/>\nBurgers \u2192 soy\/legume-based alternatives<br \/>\nMinced meat \u2192 lentil or mushroom mixture<br \/>\nChicken \u2192 tofu\/tempeh<br \/>\nEggs in baked goods \u2192 flax\/chia mixtures<\/p>\n<p><strong>Expected LDL reduction:<\/strong> 5\u201310%<\/p>\n<p><strong>4. Focus on whole grains instead of refined grains<\/strong><br \/>\nWhole grains contain more fiber, nutrients, and antioxidants.<\/p>\n<p><strong>Choose<\/strong>:<br \/>\n\u2714 Oats<br \/>\n\u2714 Brown rice<br \/>\n\u2714 Whole-grain pasta\/bread<br \/>\n\u2714 Barley<br \/>\n\u2714 Quinoa<br \/>\n\u2714 Buckwheat<\/p>\n<p><strong>Replace<\/strong>:<br \/>\n\u274c White rice, white flour, sweets<br \/>\n<strong>Expected LDL reduction<\/strong>: 3\u20137%<\/p>\n<p><strong>5. Eat a handful of nuts daily<\/strong><br \/>\nNuts lower LDL thanks to:<\/p>\n<ul>\n<li>healthy fats<\/li>\n<li>plant sterols<\/li>\n<li>soluble fiber<\/li>\n<li>L-arginine \u2192 improves endothelial function<\/li>\n<\/ul>\n<p>Best choices:<\/p>\n<ul>\n<li>Walnuts<\/li>\n<li>Almonds<\/li>\n<li>Pistachios<\/li>\n<li>Pecans<\/li>\n<\/ul>\n<p>Dose: 30 g (a small handful)<\/p>\n<p><strong>Expected LDL reduction<\/strong>: 5\u20138%<\/p>\n<p><strong>6. Remove or drastically reduce trans fats<\/strong><br \/>\nTrans fats guarantee an increase in LDL and a decrease in HDL, and we want exactly the opposite<\/p>\n<p><strong>Avoid<\/strong>:<\/p>\n<ul>\n<li>hydrogenated oils<\/li>\n<li>fried fast foods<\/li>\n<li>margarine (older types)<\/li>\n<li>cheap baked goods<\/li>\n<\/ul>\n<p><strong>Expected LDL reduction<\/strong>: up to 20%, if they were previously consumed heavily<\/p>\n<p><strong>7. Increase fruit and vegetable intake<\/strong> (antioxidants \u2192 less oxLDL)<br \/>\nAntioxidants help prevent LDL from oxidizing into the dangerous type of LDL.<\/p>\n<p><strong>Best sources:<\/strong><\/p>\n<ul>\n<li>Seasonal fruits<\/li>\n<li>Citrus fruits<\/li>\n<li>Dark green vegetables<\/li>\n<li>Tomatoes<\/li>\n<li>Carrots<\/li>\n<li>Broccoli<\/li>\n<li>Peppers<\/li>\n<\/ul>\n<p><strong>Goal<\/strong>: 5\u20139 servings\/day, a bit exaggerated, I know, but that is what the literature says<\/p>\n<p><strong>8. Consider plant sterols and stanols<\/strong><br \/>\nThey compete with cholesterol for absorption in the intestines.<\/p>\n<p><strong>Sources:<\/strong><\/p>\n<ul>\n<li>Fortified margarines (non-hydrogenated)<\/li>\n<li>Plant sterol supplements (~2 g\/day)<\/li>\n<\/ul>\n<p><strong>Expected LDL reduction:<\/strong> 7\u201312%[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>9. Reduce red and processed meat consumption<\/strong><br \/>\nRed meat raises LDL because of:<\/p>\n<ul>\n<li>saturated fats<\/li>\n<li>dietary cholesterol<\/li>\n<li>TMAO precursors<\/li>\n<li>heme iron \u2192 LDL oxidation<\/li>\n<\/ul>\n<p>Replacing meat with plant protein is one of the most powerful nutritional strategies for lowering LDL.<\/p>\n<p><strong>10. Include soy foods<\/strong><br \/>\nSoy contains:<\/p>\n<ul>\n<li>isoflavones<\/li>\n<li>high-quality plant protein<\/li>\n<li>soluble fiber<\/li>\n<\/ul>\n<p>Foods:<br \/>\n\u2714 Tofu<br \/>\n\u2714 Tempeh<br \/>\n\u2714 Edamame<br \/>\n\u2714 Soy milk<\/p>\n<p><strong>Expected LDL reduction<\/strong>: 3\u20136%<\/p>\n<p><strong>11. Include \u201csuperfoods\u201d for lowering LDL<\/strong><br \/>\nThese have specific mechanisms for lowering LDL:<\/p>\n<ul>\n<li>Flaxseed (ALA, fiber) \u2192 10\u201315% drop<\/li>\n<li>Barley (beta-glucans)<\/li>\n<li>Chickpeas (soluble fiber)<\/li>\n<li>Almonds (healthy fats + fiber)<\/li>\n<li>Avocado (monounsaturated fats)<\/li>\n<li>Olive oil (polyphenols)<\/li>\n<\/ul>\n<p><strong>Expected LDL reduction<\/strong>: Up to 15%, depending on the amount replaced<\/p>\n<p>Example of combining everything said so far. Here is how we can combine the above into a meal suggestion. You can include the following foods in your menu:[\/vc_column_text][vc_row_inner column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; text_align=&#8220;left&#8220; row_position=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; pointer_events=&#8220;all&#8220;][vc_column_inner column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; overflow=&#8220;visible&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Breakfast<\/strong><\/p>\n<ul>\n<li>Oats + berries + chia<\/li>\n<li>Black coffee or tea, or soy milk<\/li>\n<\/ul>\n<p><strong>Lunch<\/strong><\/p>\n<ul>\n<li>Lentil or chickpea salad<\/li>\n<li>Whole-grain bread<\/li>\n<\/ul>\n<p><strong>Fruit<\/strong><\/p>\n<ul>\n<li>Afternoon snack<\/li>\n<li>A handful of nuts<\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; overflow=&#8220;visible&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Dinner<\/strong><\/p>\n<ul>\n<li>Stir-fried tofu with vegetables<\/li>\n<li>Brown rice or quinoa<\/li>\n<\/ul>\n<p><strong>Daily additions<\/strong><\/p>\n<ul>\n<li>1\u20132 tbsp flaxseed or chia<\/li>\n<li>Olive oil instead of butter<\/li>\n<li>Fruit and vegetables with every meal<\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Sources:<\/strong><\/p>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9218272\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9218272\/<\/a><br \/>\n<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9424500\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9424500\/<\/a><br \/>\n<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31748177\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/31748177\/<\/a>[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220;&#8230;<\/p>\n","protected":false},"author":1,"featured_media":6124,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[462],"tags":[545,555,558,549,551],"class_list":{"0":"post-6936","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-cholesterol","9":"tag-food-cholesterol","10":"tag-heme-iron","11":"tag-ldl-cholesterol","12":"tag-saturated-fats"},"_links":{"self":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6936","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/comments?post=6936"}],"version-history":[{"count":1,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6936\/revisions"}],"predecessor-version":[{"id":6937,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6936\/revisions\/6937"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/media\/6124"}],"wp:attachment":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/media?parent=6936"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/categories?post=6936"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/tags?post=6936"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}