What are good protein sources for someone with elevated Low-Density Lipoprotein (LDL) levels?

Best Protein Sources for Individuals with Elevated LDL Cholesterol (138 mg/dL)

Soy protein should be your primary protein choice when managing elevated LDL cholesterol, as consuming 25g of soy protein daily can reduce LDL cholesterol by 4-8%. 1

Plant-Based Protein Sources

Soy Protein

• Consume 25-50g of soy protein daily with its isoflavones intact for maximum cholesterol-lowering benefit 1
• Options include:
  • Tofu (can replace eggs or dairy in recipes)
  • Textured vegetable protein (TVP) as meat replacement
  • Soy milk and soy cheeses
  • Tempeh
  • Edamame

Legumes

• Excellent sources of protein and soluble fiber
• Include:
  • Beans (black, kidney, navy, pinto)
  • Lentils
  • Chickpeas
  • Split peas

Nuts and Seeds

• Rich in plant protein and heart-healthy fats
• Best options:
  • Walnuts
  • Almonds
  • Flaxseeds
  • Chia seeds
  • Pumpkin seeds

Animal-Based Protein Sources

Fish

• Consume two or more servings of fish per week 1
• Best choices:
  • Salmon
  • Mackerel
  • Sardines
  • Trout
  • Herring
• Avoid commercially fried fish 1

Poultry

• Choose skinless chicken and turkey
• Prepare using methods that don't add saturated fat (baking, grilling, roasting)

Low-Fat Dairy

• Select nonfat or low-fat options:
  • Greek yogurt
  • Cottage cheese
  • Milk
  • Cheese (in moderation)

Protein Sources to Limit or Avoid

• Red meat (beef, pork, lamb) - high in saturated fat
• Processed meats (sausage, bacon, deli meats)
• Full-fat dairy products
• Egg yolks (limit to 200mg cholesterol daily) 1

Implementation Strategies

1. Replace animal proteins with plant proteins

   • Substitute soy products for meat in recipes
   • Use beans or lentils in place of ground meat
   • Try plant-based meat alternatives made with soy protein

2. Limit saturated fat intake

   • Keep saturated fat to less than 7% of total calories 1, 2
   • Choose lean protein sources
   • Remove visible fat and skin from meats

3. Increase fiber intake

   • Choose protein sources that also provide fiber
   • Legumes offer both protein and soluble fiber

4. Consider protein quality

   • Good-quality protein sources provide all nine essential amino acids
   • Examples include meat, poultry, fish, and soy 1

Special Considerations

• Protein quantity: Maintain normal protein intake of 15-20% of total calories 1
• Avoid high-protein diets: High-protein diets (>30% of calories) that are also high in animal fat may raise LDL cholesterol levels 1
• Plant sterols: Consider foods fortified with plant sterols/stanols, which can help lower LDL cholesterol 1, 2

By focusing on soy protein and other plant-based proteins while limiting animal proteins high in saturated fat, you can effectively manage your LDL cholesterol through dietary choices while still meeting your protein needs.