Ways to Decrease LDL

LDL stands for low-density lipoprotein cholesterol and is more dangerous than its counterpart, HDL, or high-density lipoprotein cholesterol. You can lower your LDL levels by altering your diet, including certain supplements and exercising. High cholesterol can clog arteries, leading to heart attacks.

Diet

• Changing your diet can be an effective way to lower your cholesterol levels. Eat a diet that contains large amounts of greens, fish, whole grains, fruits and vegetables and minimizes the amount of red meat and dairy products. Eating significant amounts of fruits, vegetables and grains can be more effective at lowering your LDL levels because they actively reduce cholesterol, versus low-cholesterol diets that just focus on consuming lower amounts of cholesterol. Limit saturated fats and try to eliminate as much trans fat as possible. Having a glass of wine occasionally will raise your HDL levels, but it will not lower your LDL levels.

Supplements

• Beware of any products claiming to lower cholesterol because many have been shown not to work. However, several have proven effective: soluble fiber supplements, niacin and plant sterols. According to U.S. News and World Report, niacin can drop LDL by about 20 percent. A 2g serving of plant sterols each day can lead to a 15 percent drop in LDL levels. Omega-3 fatty acids have not been proven effective or ineffective.

Liftestyle Changes

• Exercise provides a number of benefits for dealing with high cholesterol. Losing weight can help bring down your LDL numbers. Your HDL may fall as well but will rise again when your weight stabilizes. The Mayo Clinic recommends between 30 and 60 minutes of exercise per day. If you do not already exercise, do not start running an hour each day. Instead, slowly work your way up.