How Diet Affects Your Cholesterol: Raise HDL, Lower LDL, and Improve ApoB

A healthy diet has a direct and measurable impact on your cholesterol biomarkers, including LDL (bad cholesterol), HDL (good cholesterol), and Apolipoprotein B (ApoB) — a key marker for cardiovascular risk.

Diets high in trans fats and refined carbs raise LDL and ApoB, while reducing protective HDL. On the other hand, unsaturated fats (like olive oil, nuts, and oily fish), along with fiber-rich foods, can dramatically improve your lipid profile.

In a 2023 meta-analysis, plant-based and Mediterranean diets were linked to reductions in total cholesterol, LDL, and ApoB — with some studies showing LDL reductions of 10–15% [ACC.org].

💡 Practical Takeaways:

• Cut Trans Fats: These lower HDL and raise LDL and ApoB. Avoid fried foods, processed snacks, and hydrogenated oils.
• Eat Good Fats: Olive oil, avocado, and omega-3-rich fish support HDL and reduce LDL.
• Increase Fiber Intake: Soluble fiber (from oats, beans, fruit) helps remove LDL cholesterol from the body.
• Go Plant-Forward: Incorporating vegetarian or Mediterranean meals 2–3 times a week supports better cholesterol ratios.
• Watch Weight & Portions: Obesity worsens Total Cholesterol and Cholesterol Ratio. A healthy BMI supports lipid health.

Test for these Biomarkers:

LDL Cholesterol, HDL Cholesterol, Total Cholesterol, Cholesterol Ratio, Apolipoprotein B, Triglycerides

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