How to Improve LDL

If you have high cholesterol, it means you have elevated levels of LDL (low-density lipoprotein). This is the "bad cholesterol" that increases your risk of serious health problems such as heart disease and stroke. Fortunately, you can do many things to lower your LDL level on your own. Medications are available, but lifestyle changes are the first line of defense and can be quite effective if you stick to them, since poor lifestyle choices are a major contributor to the problem. Certain natural therapies may be beneficial as well, but you should consult with an experienced health care professional.

Things You'll Need

• Healthy diet
• Exercise
• Supplements
• Medications

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Instructions

• 1

  Change your diet. You must increase your consumption of heart-healthy foods to improve your LDL level and decrease consumption of foods that raise cholesterol. Cut back on animal products, as they are high in saturated fat. Choose low-fat dairy products, and eat more plant proteins such as beans, whole grains and whole soy foods. Also consume foods high in omega-3 fatty acids, which promote heart health. These fats are found in cold-water fish, nuts and seeds. Aim for 35 g of fiber daily to keep your bowels moving regularly, which will help expel excess cholesterol from your body. Consider using a supplement such as fish oil if you cannot meet this requirement through your diet.

• 2

  Lose excess weight and exercise for at least 30 minutes five days a week. Start off slowly if you are currently sedentary. Your doctor can help you design a safe, effective weight loss plan and exercise regimen.

• 3

  Consider using natural supplements that can lower LDL levels. You do not need to take every supplement suggested, since they offer similar benefits. A health care provider who is knowledgeable about alternative medicine can offer guidance on a supplement regimen.

  The University of Maryland Medical Center suggests that the following supplements might be of value. Beta-sitosterol is naturally found in plants and prevents the intestines from absorbing cholesterol. Suggested dosages range from 800 to 6,000 mg daily in divided doses 30 minutes before a meal. Talk to your doctor to determine the appropriate dosage for you. Policosanol comes from sugar cane and yams and can also lower your LDL level. Take 10 mg twice a day. Do not use if you take blood-thinning medications. Red yeast rice lowers LDL levels and works like a statin drug. Take 1,200 mg twice a day with food. Discuss this treatment with your doctor, especially if you are already taking a statin drug.

• 4

  Talk to your doctor about medications if your lifestyle changes are not producing sufficient results. Making a commitment to healthy lifestyle choices is imperative, even if you are taking medications. Follow all instructions, and do not stop or alter your treatment without talking to your doctor.