How to Lower LDL Cholesterol Without Drugs

The total cholesterol equation is based on your LDL and HDL levels. The LDL cholesterol stands for low density lipoprotein, but it is easier to think of LDL as the "bad" cholesterol or the number that you want to keep low. A common way to make this happen is by taking medications. But taking drugs can sometimes come with unwanted side effects, causing people to look for an alternate path that consists of a mixture of dietary and lifestyle adjustments.

Instructions

• 1

  Eliminate the bad foods. There are some foods that are naturally high in cholesterol and should be avoided. Some of these include eggs, red meat and whole fat dairy products.

• 2

  Cut out the trans fats. Trans fatty acids are produced when oil is heated to a high temperature with the addition of hydrogen. They then become "hydrogenated" which makes them trans fatty acids. Avoid eating these fats because they cause cholesterol levels to rise. Some examples of these would be cakes, cookies, fast food and packaged mixes for baked goods.

• 3

  Eat more fiber. There are two types of fiber: soluble and insoluble. Both are beneficial to the body, but soluble fiber actually stops the absorption of cholesterol in the stomach. Fiber can be found in whole grains, oat bran, beans, fruits and vegetables.

• 4

  Get some exercise. Exercise helps lower LDL levels and it also helps with weight loss. Being overweight is a risk factor for high cholesterol, so it is a twofold benefit. Do 30 minutes of exercise a day and perform exercises that you enjoy. This can be walking, biking, swimming or jogging.

• 5

  Eat some fat. In this case, the fat should be a "good" fat, such as that found in olive oil. According to the Mayo Clinic, olive oil contains a blend of antioxidants that can help lower LDL levels in the body. To include olive oil in your diet, add it to salads, use it to saute vegetables or mix it in with a marinade.