7 Foods That Lower Bad Cholesterol (LDL)

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Let’s talk about the seven foods that will lower your bad cholesterol, the LDL. But I really need to clarify this bad cholesterol, because there’s so much confusion. Every time I do my um live show on Friday morning, um this question comes up over and over and over. So, I’m just going to do another video to try to make it really, really simple and understandable. So, there’s two types of LDL.

But if we just take a step back and just talk about cholesterol, when you get your blood profile and it says your total cholesterol, you have to realize that they’re not measuring this cholesterol that’s floating down your bloodstream because cholesterol can’t float down the bloodstream because it’s all fat soluble. It doesn’t mix with water. So when they say total cholesterol, what they really mean is all the cholesterol in these different protein shuttles. Okay? And primarily I’m talking about HDL and LDL.

There’s other shovels, but let’s just keep this really simple. So when you see total cholesterol, what you’re really seeing is you’re just combining the cholesterol in the LDL and the HDL generally speaking. And so when we talk about HDL, which is considered the good cholesterol really, what HDL is, it’s the cholesterol going from the arteries or the cells back to the liver. And the LDL, which people say is bad, is going from the liver to the cells or the arteries. So, this next part I’m going to talk about is really important because if you see your LDL very high, okay, you’re going to probably be concerned, but when you go to the doctor and get your prescription to get your cholesterol tested, they nearly always test LDL cholesterol.

Okay? They don’t check anything else related to LDL. And there are two different measurements for LDL. And this is really, really important to understand because the real villain on cholesterol and heart problems is a very specific type of LDL. And it relates to a test that you would have to ask for.

It’s an advanced lipid profile test. And it stands for LDLP, particle. You’re looking at the number of particles and the size of the particles. Okay. Now, what is a particle?

Well, like I said before, it’s a carrier. Okay. It kind of carries this cholesterol because it has to have this protein little capsule to transport it. So, there’s two particle sizes of LDL. There is the large buoyant version which is pattern A.

Now, buoyant means it floats. Okay? It floats to the surface. So, it’s these large fluffy particles that are floating through the bloodstream, right? They’re carrying cholesterol.

Then you have the small dense particles, okay? Those are the small ones that have the ability to penetrate the inside of the artery because the inside of the artery is just like one cell thickness. It’s not very thick and that’s where you have the problem. Okay, that’s the one that is agogenic, not the large buoyant LDL. It’s the small dense LDL.

That’s the one you need to be concerned about. Now, the question I have for you is which one do you think has more cholesterol? If you guess the large boy in it, you are correct. So, if you get your blood value back and it says your LDL cholesterol is high, it doesn’t tell you anything about the particles of what type of particles you have more of. It mainly tells you how much cholesterol.

In fact, there’s people that have low LDL cholesterol and have higher amounts of the small dense LDL particle size. And there are a lot of people who have high LDL cholesterol and have larger amounts of this large buoyant pattern a type of LDL. So, anytime you do your cholesterol, be insistent about getting this advanced lipid profile because it’s so vitally important. It’ll give you the whole picture of what’s going on. Now, let’s talk a little bit more about this small dense LDL.

Okay? And you’re going to see it as a small S and a small D and then LDL on your blood profile. Now, the first thing to know is you’re going to see more of this profile, the small dense LDL when you have metabolic syndrome, when you have insulin resistance, when you have obesity, when you have diabetes. You may also see this pattern like I said before when you have less or lowered amount of LDLC the cholesterol which we’re not evaluating the particles we’re just evaluating the cholesterol inside of these particles and the reason I’m trying to bring this whole thing up is because there’s so much connection between cholesterol and heart problems especially if you don’t understand these key points right here you can be concerned agroenic LDL is the one that is the small dense version. Okay, that’s the one that’s involved in glycation.

The word glycation basically you’re you’re meshing a sugar with a protein. So you actually render that protein uh non-functional. So it creates problems with the proteins in your lining of your arteries. Also this type of measurement is involved with oxidation. So that’s another factor that’s related to inflammation, free radical damage.

A perfect storm for the invasion of microbes and bofilms and plaquing and a whole cascade of things. But many times in plaing in your arteries, you also have these bofilms which are basically microorganisms in certain calcium shells and they tend to accumulate on these rough edges in your arteries um caused by the oxidation or the inflammation. So small dense LDL is a strong predictor by 3x of cardiovascular disease. Now the other interesting thing about this is that if you are on a statin drug um your cholesterol will come down but statin drugs don’t reduce this small dense LDL in fact they might increase it. All right.

So now the question comes down to how do we lower very specifically the real culprit, the real bad LDL, the small dense version. Well, there are some foods that you can eat that will help you. And I’m going to put the research down below that validates this. Each food that I’m going to talk about has a significant lowering effect on the small dense LDL. Okay.

Number one, extra virgin olive oil. Now, you have to make sure you get the real extra virgin olive oil because there’s so much fake stuff out there, but there is a really good study that I’m going to put down below that validates that. Now, number two, avocados. Okay, avocado can also reduce your small dense LDL. And then we have fish oils.

Uh I like to do cod liver oil, but you can use fish oils as well. Um now, the omega-3 fatty acids that are doing this, um you have both EPA and DHA. Apparently, it’s the EPA that has this uh lowering effect. The next food is pistachios. Okay, pistachios can also lower this small dense LDL.

Then we have dark chocolate. Okay, and of course the one that I would recommend is the one without sugar. And then we have almonds. Almonds have a lowering effect on the small dense lipoprotein. And lastly, walnuts can also help you with your bad cholesterol.

Now, there’s a couple other really interesting things about this topic. Niacin, the type of nascin that causes that flushing response, can very potently switch from one particle size to the other. It can switch from the small dense LDL to the large buoyant LDL. That’s pretty cool. And also has a moderate lowering effect of your LDL cholesterol itself.

Next thing you can do is exercise. Exercise will also lower this small dense LDL. And another thing will help too if you have a really stubborn problem and that would be tutka. Tutka is a very specific type of a bile salt that helps eliminate excess cholesterol. You have to realize the regulation of cholesterol in the body is controlled by bile salts.

In fact, bile salts are made from cholesterol. And so if you are deficient in bile, let’s say you have a fatty liver or let’s say you don’t have a gallbladder or just say that you’ve been on bad foods that have made things very very uh slow or sluggish within the bile ducts. That could be the reason why your ch