How to Decrease LDL

LDL stands for low-density lipo-protein, the more dangerous type of cholesterol. You can lower your LDL cholesterol levels though dietary changes and taking certain supplements. If these changes are not enough, consider talking to your doctor about more potent medications. If your high LDL cholesterol levels go unchecked, they can cause clogged blood vessels and even heart attacks.

Instructions

• 1

  Decrease the amount of meat and dairy that you eat. These foods have high cholesterol. You should also try to cut as many saturated fats and trans fats from your diet as possible. Saturated fats are mostly found in animal products and coconut oil, palm oil and cocoa butter. According to U.S. News and World Report, about 3/4 of trans fats people consume are from partially hydrogenated vegetable oils.

• 2

  Increase the number of vegetables, fruits, fish and whole grains in your diet. In addition to having little if any cholesterol, these foods help your body to decrease cholesterol levels instead of simply limiting your future cholesterol intake. Fish like salmon, mackerel and herring have omega-3 fatty acids, which the Mayo Clinic cites as a nutrient capable of reducing LDL levels.

• 3

  Lose weight by starting an exercise regimen. The Mayo Clinic recommends at least half an hour of exercise several days a week. If you are not currently exercising, talk to your doctor about creating a manageable plan to build your way up to the recommended amount of exercise so that you do not burn out quickly.

• 4

  Take a proven supplement to reduce your LDL levels. According to U.S. News and World Report, niacin, soluble fiber and plant sterols have been shown to be effective. Niacin is a B vitamin that lowers levels by between 10 and 20 percent but makes users feel a warm feeling that causes as many as 50 percent to stop using it. Only 2 g a day of plant sterols can lower your LDL levels by around 15 percent. Soluble fiber can be found in supplements and in foods like flax, oatmeal and nuts.

• 5

  Talk to your doctor about taking a statin, cholesterol absorption inhibitor or bile acid sequestrants. These can be effective when other lifestyle changes have not resulted in the necessary changes. Statins can decrease LDL cholesterol between 10 and 55 percent, depending on the dosage level but some users experience muscle discomfort. Cholesterol absorption inhibitors can lower your LDL levels between 15 and 20 percent. By themselves, bile acid sequestrants can lower LDL levels by 10 percent but become more effective when used in combination with statins, lowering LDL levels up to 40 percent.