How to Reduce Oxidized Low-Density Lipoprotein

Cholesterol may seem like a dirty word, but every cell in your body needs it to function. However, trouble starts when too much cholesterol builds up along arterial passageways, which signals special cells called macrophages to come out in large numbers to sweep it away. Unfortunately, these cells become saturated with cholesterol and stay put, in effect creating a speed bump that impairs blood flow. The trick to getting arterial traffic flowing smoothly again is to hijack certain vehicles cholesterol molecules hitch a ride with to get around. To do that, you must learn how to reduce oxidized low-density lipoprotein.

Instructions

Take High Cholesterol to Heart

• 1

  Understand that cholesterol is produced by the liver and moves through the body by pairing up with lipoproteins. Which type it hooks up with accounts for the two main types of cholesterol known as "good" or "bad." Good cholesterol comes from high-density lipoprotein. Bad cholesterol comes from oxidized low-density lipoprotein and is the stuff that contributes to the formation of arterial plaque.

• 2

  Recognize that when you increase the amount of good cholesterol in circulation, you automatically reduce low-density lipoprotein. That's because high-density lipoprotein acts like a broom to push low-density lipoprotein out of the arteries and back to the liver for elimination.

• 3

  Keep the amount of saturated fat in your diet in check. This type of fat is largely responsible for increasing levels of oxidized low-density lipoprotein. Basically, this means limiting your consumption of animal products, especially beef, organ meats, eggs, and other dairy products.

• 4

  Step up your dietary intake of plant-based foods, which are virtually free of cholesterol. Include fresh fruits, vegetables, whole grains, nuts, and seeds in your diet.

• 5

  Get moving. Several studies have shown that regular exercise not only helps to reduce oxidized low-density lipoprotein serum levels, but also increases the amount of circulating "good" cholesterol.

• 6

  Manage your stress. One of the negative effects of stress is an increased tendency to reach for "comfort" foods, which are typically high in saturated fat.

• 7

  Examine your lifestyle and risk. Certain risk factors may undermine your efforts to reduce oxidized low-density lipoprotein unless you make some lifestyle changes. Smoking, obesity and excessive alcohol consumption all create favorable conditions for elevated cholesterol levels.

• 8

  Enlist help from nature. Green tea contains certain agents that have demonstrated an ability to inhibit oxidized low-density lipoprotein levels. As an added bonus, these agents also increase levels of high-density cholesterol.