How to Reduce LDL Cholestrol

Total cholesterol in the body is a combination of HDL, which is good cholesterol, and LDL, which is bad cholesterol. The acronym "LDL" stands for low-density lipoprotein. When this number gets elevated, fatty substances called plaque have a tendency to stick to the inside of arterial walls. This is turn can lead to coronary heart disease and in the worst of cases, it can be fatal. That is why it is important to lower LDL, which can be done by following some key steps.

Instructions

• 1

  Eliminate the bad foods. There are specific foods that should be avoided that are high in saturated fats, trans fats and cholesterol. Some of these include deep-fried foods, red meat, skins of poultry, high-fat dairy products and processed baked goods.

• 2

  Consume some fortified orange juice. Sterols are substances found in certain plants that help lower cholesterol levels. They are extracted and put into foods and beverages like margarine and orange juice. In a study done by the University of California-Davis, 72 men and women who were given sterol-fortified orange juice reduced their LDL levels by 13 percent.

• 3

  Increase your fiber intake. Fiber has a number of benefits when it comes to the body. It promotes regularity, it rids the body of toxins, it keeps you feeling full and it blocks the absorption of cholesterol in the intestines. Some examples of fiber include oat bran, oatmeal, fruits, vegetables, beans and whole grain products. The Harvard School of Public Health recommends that women consume 20g a day and men consume 30g a day.

• 4

  Eat some healthy fats. Essential fatty acids are fats that the body cannot produce on its own but are important for daily functions. One particular type called Omega-3 fatty acids helps to reduce cholesterol. This can be found in supplement form or in foods like flax seeds, walnuts, salmon, herring, mackerel and tuna. Olive oil is a monounsaturated fat that also helps to lower LDL cholesterol. Add 1 tbsp. of it to your salads or drizzle it across steamed vegetables to incorporate it into your diet.

• 5

  Drink some alcohol. When alcohol is consumed in excessive amounts, it can be very harmful to the body. But drinking it in moderation can actually be beneficial. According to the Yale-New Haven Hospital, drinking 1 glass of red wine a day for women and 1 to 2 glasses a day for men can help lower your LDL levels and raise your HDL levels.

• 6

  Drink some black tea. In a study done in the Journal of Nutrition, 7 men and 8 women were given 5 servings of black tea a day for 3 weeks. Their total cholesterol was reduced by 3.8 percent and their LDL was reduced by 7.5 percent.

• 7

  Get some exercise. Exercise is already known for promoting weight loss, boosting the immunity and keeping the joints mobile, but it can also reduce cholesterol levels. Aim for 30 minutes of exercise on 5 or more days a week at a moderate intensity.