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Natural Ways to Lower LDL

While small amounts of cholesterol is needed for your body to function, having high cholesterol can restrict the flow of blood through your arteries. This may result in a heart attack or stroke. LDL cholesterol is the "bad" kind of cholesterol and HDL is the "good" kind of cholesterol. An LDL level of higher than 130 mg/dL is considered high, while below 100 mg/dL is considered to be ideal. If your cholesterol is very high, your doctor may prescribe medications. There are also natural lifestyle changes that you can make to lower your LDL.

  1. Exercise

    • Exercise can help you lower your LDL cholesterol. Check with your doctor to be sure that you can exercise. Start out slowly and work your way up to 30 minutes of aerobic exercise a few times per week. When you are comfortable at that level, try to work your way up to 30 minutes or more on a daily basis. Vary your routines so that you don't become bored. Find activities that are fun for you, such as walking briskly, swimming, running, playing tennis or using weights. You may also notice that exercising with a friend can keep you motivated and ward off boredom.

    Fat

    • A healthy diet is essential for lowering LDL cholesterol levels. Be aware of the different types of fat. Check food labels for trans fat, often found in bakery products. U.S. laws allow a company to label a product "trans-fat free" if it has less than 0.5 grams of trans fat in it per serving. Check the label for partially hydrogenated oils, which is an indicator of trans fat. Saturated fat also raises your cholesterol. Avoid or strictly limit your intake of dietary cholesterol. Cholesterol is found in animal products, especially red meats, sea food, eggs and butter. Choose sources of monosaturated fat instead, such as olive and peanut oils, avocados and nuts or seeds. Omega-3 fatty acids are also healthy, and they can be found in supplements as well as ground flaxseed, salmon, mackerel, herring and walnuts.

    Fiber

    • Fiber is a useful tool in lowering cholesterol. You can choose a fiber supplement, as well as include natural sources of fiber in your diet. Healthy fiber sources include fruits, vegetables and whole grains, such as oatmeal, oat bran, ground flaxseed, barley, brown rice, whole wheat flour, millet and bulgur. Legumes, such as chickpeas and lentils, also contain fiber.

    Supplements

    • Some supplements may possibly help lower LDL cholesterol levels. Check with your doctor before adding any supplements to your daily regimen, especially if you are currently on medications. Some medications can interact with certain supplements. Ask your doctor about taking psyllium, beta-sitosterol, sitostanol, fish oil, red yeast rice or supplement extracts of artichoke, barley, garlic or oat bran.

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