LDL cholesterol is the bad cholesterol that builds excess fatty substances in the blood that can narrow or block the arteries, leading to heart disease. HDL is the good cholesterol that helps move excess cholesterol out of the body. Total cholesterol is a measure of LDL, HDL, fats, oils and other substances. LDL cholesterol can be lowered naturally, but some people may need medication to lower their bad cholesterol levels. Check with your doctor first if you are concerned about your cholesterol count.
Low-Fat Diet
The National Cholesterol Education Program recommends a diet that consists of less than seven percent of calories from saturated fat and less than 200 mL of dietary cholesterol per day. Saturated fats are found in animal products such as beef, poultry, pork, lamb, milk, butter and cream. Coconut and coconut oil, palm and palm kernel oil, and cocoa butter also contain these fats, according to U.S. News & World Report. Trans fats, which can increase LDL cholesterol and decrease HDL cholesterol, should also be avoided. Trans fats are found in many processed foods and in hydrogenated oils used for margarine, shortening and cooking oils. Many manufacturers have begun reducing or eliminating trans fats from their processed foods. Limit high cholesterol foods such as liver, egg yolks and fat dairy products. Choose fat-free or one-percent dairy products.
Soluble Fiber
Soluble fiber helps lower total and LDL cholesterol levels, according to the National Cholesterol Education Program. Sources of soluble fiber include oat bran, oatmeal, beans, peas, Brussels sprouts, carrots, rice, bran, barley, citrus fruits, strawberries and pears. The American Heart Association recommends including soluble fiber in a diet low in saturated fat, trans fat and cholesterol.
Supplements
Supplements may lower LDL cholesterol levels, as well as total cholesterol, the Mayo Clinic states. Artichoke extract, barley oil extract, garlic extract, beta-sitosterol and blond psyllium work to help reduce cholesterol. Blond psyllium is also found in popular powders to increase fiber content. Oat bran, found in oatmeal and whole oats, is also sold in supplement form. Sitostanol is an ingredient in supplements and some margarines. Some supplements may have side effects, including gas, bloating or diarrhea.
Exercise
Losing weight, if you are overweight, is a good way to reduce LDL cholesterol levels. Along with a healthy diet, get regular physical activity. Exercising 30 minutes a day on most days of the week can help lower LDL levels and raise HDL levels, according to the National Cholesterol Education Program.
