How to Lower Low-Density Lipoprotein Cholesterol

Low-density lipoprotein, or LDL, cholesterol is commonly referred to as the "bad" cholesterol that puts you at risk of developing heart disease or having a heart attack or stroke. While LDL transports insoluble fats and cholesterol through the bloodstream like the body's other lipoproteins, high levels leave cholesterol deposits on artery walls and form plaque. Plaque narrows the arteries that feed the heart and makes them less flexible. Over time, this can lead to serious medical problems. Implementing the following practices will help you to significantly lower your LDL cholesterol levels and avoid the problems associated with this condition.

Instructions

• 1

  Lose excess weight. Being obese or overweight places you at risk for many health disorders. According to the National Institutes of Health, losing excess weight will help you lower your LDL cholesterol levels. Cut your daily caloric intake by 500 calories to lose weight at the healthy weekly rate of 1 pound.

• 2

  Implement a daily exercise program. Increased activity benefits the body by improving brain function and flexibility and is critically important for cardiovascular health. Exercise also lowers LDL cholesterol levels. Begin by walking 10 minutes each day and work up to 30 minutes. Gradually increase your walking time until you reach 60 minutes per day. Add variety by incorporating weight training three times per week, as well as other aerobic exercises, such as swimming and biking.

• 3

  Add fiber to your diet. The addition of soluble fiber helps block the absorption of cholesterol in the intestines and lowers LDL levels. Examples of foods high in soluble fiber are oatmeal, oat bran, psyllium, beans, apples, strawberries and pears. According to the Mayo Clinic, consuming over 10 grams of soluble fiber each day lowers both LDL and total cholesterol levels.

• 4

  Avoid consuming hydrogenated and trans fats. Adjust your total fat intake to 30 percent of your total daily caloric intake. Limit cholesterol intake to under 300 mg each day. Replace these unhealthy fats with the healthy unsaturated fats found in olive oil and other trans fat-free oils and margerines. Limit desserts and fried foods made with hydrogenated oils and other saturated fats.

• 5

  Discuss the benefits of prescription medications with your healthcare provider. If diet and exercise are not having a sufficient effect on your LDL cholesterol level, it may be necessary to supplement these lifestyle changes with medication. Statins are most commonly prescribed to lower LDL cholesterol.