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LDL, or low-density lipoprotein, carries cholesterol in the blood from the liver to tissues that incorporate it into cell membranes. Unhealthy cholesterol levels increase the risk of coronary heart disease. (source, source)
Generally, low levels of LDL cholesterol can be a sign of good health. Low serum LDL levels can be influenced by physiological factors related to the production and metabolism of cholesterol by the liver, as well as the body's overall lipid balance. From a nutritional perspective, a diet low in saturated and trans fats, along with a high intake of fiber and healthy fats, can contribute to lower LDL levels. (source, source)
Prioritize red meat: Consumption of red meat increases LDL cholesterol. (source) Red meat contains high amounts of saturated fat that contribute to the formation of LDL particles in the bloodstream, increasing LDL levels in the body. (source) Recommendation: Consume two servings of high-quality red meat weekly.
Active recovery: Physical activity has been shown to be inversely related to LDL levels. (source) Exercise increases HDL cholesterol, which transports LDL cholesterol to the liver for metabolism and excretion. Prioritizing recovery by decreasing exercise intensity will aid in regulating cholesterol levels in the body. helps the body regulate serum cholesterol. (source, source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
High serum LDL levels can often stem from physiological factors linked to cholesterol metabolism and liver function, as the liver regulates LDL production and clearance from the bloodstream. Nutritionally, excessive consumption of saturated and trans fats, along with a diet high in refined carbohydrates, can contribute to elevated LDL levels. (source, source)
Prioritize CoQ10-rich foods: Consumption of CoQ10 positively affects LDL cholesterol. (source) CoQ10 increases fatty acid oxidation, thereby reducing levels of circulating lipids, including LDL. (source) Recommendation: Eat at least one serving of CoQ10-rich foods like organ meats, seafood and lentils daily.
One serving examples: Liver (3 oz), Lentils (1 cup), Salmon (3 oz), Mackerel (3 oz)
Resistance training: Resistance training has been shown to decrease LDL cholesterol levels. (source) Exercise increases HDL cholesterol, which transports LDL cholesterol to the liver for metabolism and excretion. It also increases skeletal muscle’s ability to utilize fatty acids for energy, thereby removing them from the bloodstream. (source, source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.
Aerobic training: Aerobic training has been shown to decrease LDL cholesterol. (source) Exercise increases HDL cholesterol, which transports LDL cholesterol to the liver for metabolism and excretion. It also increases skeletal muscle’s ability to utilize fatty acids for energy, thereby removing them from the bloodstream. (source, source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.
Supplement with green tea extract: Green tea extract has been shown to decrease LDL cholesterol. (source) Green tea contains catechins that directly aid in reducing lipid absorption, thereby decreasing LDL levels. (source) Recommendation: Supplement with at least 500 mg of green tea extract.
Supplement with CoQ10: CoQ10 supplementation positively affects LDL cholesterol. (source) CoQ10 increases fatty acid oxidation, thereby reducing levels of circulating lipids, including LDL. (source) Recommendation: Supplement with at least 100 mg of CoQ10.
