Ways to Lower LDL Cholesterol Levels

Doctors often refer to low-density lipoprotein (LDL) as "bad cholesterol" and for good reason. LDL irritates the lining of arteries and veins, contributes to atherosclerosis (hardening of arteries) and is seen as an important risk factor for heart disease and stroke. While lowering levels of LDL might seem daunting, a number of proven strategies can help you achieve this goal.

Changes to Diet and Exercise

• The first thing patients diagnosed with high levels of LDL are advised to do is make changes to their diet and begin exercising. Exercising will increase the production of high-density lipoprotein (HDL), a form of cholesterol responsible for removing LDL from the bloodstream. Patients must cut saturated and hydrogenated fats from their diets, which can lead to 7 to 10 percent reductions in LDL. Eliminating wheat, cornstarch and sugary foods results in a dramatic reduction of LDL. Combined with the ingestion of non-wheat fibers (like ground flaxseed or oat bran), this can further reduce LDL by 20-30 mg/dL. Doctors also suggest eating raw nuts (almonds, walnuts, pecans, hazelnuts and pistachios) that contain healthy sources of good fats. Research into the LDL-lowering effects of eating artichoke leaf has also shown some promise. Finally, adding 5 to 10 grams of soluble fiber to your daily diet will lower LDL by 5 percent by limiting cholesterol absorption from food and enabling your body to excrete it. You can find soluble fiber naturally in foods like oats, barley, rye, peas, beans, apples, prunes, broccoli and yams.

Supplements

• Those diagnosed with high LDL can also take a number of vitamins, minerals and supplements that have either been shown to help lower LDL or have shown promise in lowering LDL. The first of these is niacin (vitamin B3). Studies have shown that niacin lowers LDL by as much as 10 percent and raises HDL by 15 to 30 percent. Additionally, supplementing with vitamin D has shown reductions of LDL. You can find both in any health food store or online.

  Taking a fish oil supplement that contains omega-3 fatty acids has been shown to increase your body's production of HDL, which removes LDL from the bloodstream. Coenzyme Q10 lowers levels of LDL oxidation, which reduces the cholesterol risk.

  Finally, plant sterols and flavonoids provide potent anti-oxidants that minimize the destructive effects of LDL on the arteries and veins. You can buy flavonoids in supplement form or add them to your diet by eating dark chocolate (70% cocoa or higher) or drinking green and black tea and get plant sterols by looking for yogurt, juices and butter substitutes fortified with sterol esters.

Pharmaceuticals

• If doctors prescribe medication to help lower LDL, they will advise their patients to take statins, a class of drugs shown to be highly effective in reducing LDL in the bloodstream. Statins work in two ways: they slow production of LDL in the liver, and they increase the reuptake of LDL from the blood.

  However, many patients suffer adverse side-effects from statins (including muscle spasms), and doctors can also prescribe a class of nutritional agents called tocotrienols, which also inhibit the production of LDL in the liver. The prescription drug Zetia offers another possibility by reducing the absorption of cholesterol in the intestine.