Cholesterol is a substance created in the liver and used by the body to produce hormones and cells. It is composed of HDL (high-density lipoprotein) and LDL (low-density lipoprotein). The problem develops when your LDL becomes elevated. This can lead to an accumulation of plaque in the arteries and subject you to heart disease. To reduce your LDL levels, you can take a natural approach that has nothing to do with drugs.
Avoid Certain Foods
You must avoid foods that are high in saturated fat, cholesterol and trans fat when your LDL levels are elevated. Processed meats, eggs, high-fat dairy products, deep-fried foods and commercial baked goods are examples of these foods. When you are purchasing packaged foods, avoid anything that has hydrogenated or partially hydrogenated oils. This indicates that trans fats are present.
Get Your Fiber
Fiber is a substance found in complex carbohydrates, and it comes in soluble and insoluble types. Soluble fiber is absorbed in water, and 10 g or more a day decreases your total and LDL cholesterol, according to the Mayo Clinic. Foods that are high in soluble fiber include barley, prunes, beans, apples, bananas and oatmeal.
Look for Phytosterol Fortification
Multiple products on the market are fortified with plant sterols and stanols, known together as phytosterols. Consuming phytosterols in recommended quantities has been shown to lower total cholesterol up to 10 percent and LDL, or bad cholesterol, up to 14 percent, according to the Cleveland Clinic. You can find phytosterols in products including margarine, orange juice, cheese and milk. Look for special labeling on the packages and aim for 2 g daily. When choosing your dairy products, be sure they are low in fat.
Lose Weight
Having excess weight not only raises your risk of diabetes and arthritis, but also increases your cholesterol. If you are obese or overweight, lower your overall intake of calories. By eliminating 500 to 1,000 calories every day, you can lose one to two pounds a week.
Exercise
Exercise has a number of benefits. Regular physical activity can help you lose weight while raising HDL levels and lowering LDL levels, according to the National Heart, Lung and Blood Institute. You can make both weight training and cardio parts of your exercise plan. Aim for at least 30 minutes of moderate exercise every day. A moderate intensity causes you to breathe hard and break a sweat. Fast-paced walking, running, elliptical training, tennis, swimming and kick boxing are examples.
