Low-density lipoprotein (LDL) particle size is an important factor in assessing cardiovascular risk. Smaller, denser LDL particles are more atherogenic, meaning they are more likely to contribute to the formation of plaques in arteries. Conversely, larger, more buoyant LDL particles are generally considered less harmful. This article explores What Foods Increase Ldl Particle Size, drawing on scientific studies to provide an evidence-based overview.
The Role of Phytosterols and Vegetable Oils
Phytosterols, found in plant sterols and stanol esters, are known to prevent chronic diseases, including cardiovascular disease (CVD). Studies suggest they improve lipid profiles and may decrease oxidized LDL.
One study found that high-polyphenol-content olive oil (HPCOO) significantly reduced small LDL particles. Another study showed that phytosterol supplementation reduced small dense LDL (sdLDL) levels in metabolic syndrome patients. Conversely, refined olive oil increased small LDL particles in one study. Inositol-enriched beverages (IEB) also showed promise, with one study demonstrating a significant increase in LDL particle size compared to sucrose-sweetened beverages. A combination of psyllium and plant sterols significantly increased mean and peak LDL particle sizes compared with a placebo.
The Impact of Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA)
EPA and DHA, omega-3 fatty acids derived from alpha-linolenic acid (ALA), are crucial for cell membrane stability and are beneficial for NAFLD, diabetes, and CVD. However, it’s important to note that some data suggest n-3 fatty acids could potentially increase LDL oxidation, although the evidence is inconclusive.
While some studies showed no significant change in LDL particle size with fish oil supplementation, others reported increases in LDL particle sizes. One study showed that subjects consuming DHA had fewer small dense LDL particles and a significant increase in mean LDL particle size compared to baseline. Flaxseed oil was also found to reduce sd-LDL concentrations in Japanese men.
The Benefits of Fruits
Fruits, rich in flavonoids, polyphenols, fiber, and antioxidants, are known for their beneficial effects on metabolic disorders.
Avocado consumption, in particular, has been linked to lower LDL particle number and sdLDL cholesterol number. An avocado diet also led to a significant rise in LDL particle size compared to a low-fat diet. Strawberries have shown promise in reducing small LDL particles, especially with high-dose freeze-dried strawberries (HD-FDS). Bergamot supplementation has significantly reduced sdLDL particles in patients with hypercholesterolemia and metabolic syndrome.
The Role of Nuts
Nuts, with their unsaturated fats, soluble fiber, antioxidants, and phytosterols, positively impact serum lipids, blood pressure, and inflammation.
Pistachio consumption has been shown to decrease small LDL number. A Mediterranean diet supplemented with mixed nuts (walnuts, hazelnuts, and almonds) led to a significant reduction in medium-small LDL and very small LDL, along with an increase in LDL size.
The Potential of Curcumin
Curcumin, the active ingredient in turmeric, has anti-inflammatory, anti-tumor, and lipid-modifying properties.
Some studies suggest that curcuminoid supplementation can decrease sdLDL levels in metabolic syndrome patients.
Other Notable Foods and Nutraceuticals
- Oolong Tea: Drinking oolong tea has been associated with increased plasma LDL particle size.
- Brown Rice: Partially-abraded brown rice can reduce particle numbers of small LDL and very small LDL.
- Armolipid Plus®: This supplement has shown promise in increasing mean LDL size.
Conclusion: Dietary Strategies to Increase LDL Particle Size
Increasing LDL particle size can contribute to improved cardiovascular health. Incorporating foods rich in phytosterols, omega-3 fatty acids, fruits, nuts, curcumin, oolong tea and brown rice into your diet may help shift LDL particles towards a larger, less atherogenic profile. It is important to consult with a healthcare professional or registered dietitian before making significant dietary changes, especially if you have underlying health conditions. By making informed food choices, you can proactively support your cardiovascular well-being.
