Elevated levels of low-density lipoprotein or LDL cholesterol are a major risk factor for heart disease, heart attacks and stroke. LDL or "bad" cholesterol builds up plaques on artery walls to cause a blockage. The body produces cholesterol naturally, based on heredity, age and gender. A blood test can measure the levels of LDL cholesterol. The Mayo Clinic recommends an LDL level of 130 mg/dL or less for the average person, or 100 mg/dL or less for people with other risk factors. There are several ways to lower LDL cholesterol, from lifestyle changes to prescription medications.
Step 1
Limit cholesterol intake to 300 mg/day and keep fat to less than 25 to 35 percent of your total daily calories. Eat high fiber foods, especially oatmeal and barley, which reduce cholesterol absorption. Replace saturated fats in meat and butter with olive oil, nuts and fish rich in omega-3 fatty acids.
Step 2
Aim for at least 30 minutes of moderate physical activity like walking, swimming or cycling on most days. The American Council on Exercise reports that the duration of exercise, and not the intensity or improvement in overall fitness, is most beneficial to lowering cholesterol. Mild to moderate resistance training at least two days a week lowers LDL levels, helps to maintain muscle mass and increases metabolism.
Step 3
Use a supplement that may be beneficial in lowering cholesterol such as red yeast rice, psyllium husks, fish oil, ground flaxseed, niacin, garlic extract, plant sterols or artichoke extract. Margarine, orange juice and yogurt drinks fortified with plant stanols are a readily available alternative to the pill form. The FDA has issued a warning that several sources of red yeast rice contain a naturally occurring form of a prescription drug stain in variable amounts.
Step 4
Discuss the benefits of prescription medications with your physician. The statin drugs are frequently prescribed to lower LDL when diet and exercise alone are not effective. Bile acid binding resins, cholesterol absorption inhibitors and niacin are also used to lower LDL levels.
Tips and Warnings
- Maintaining a moderate exercise routine, a healthy diet and not smoking will show additional benefits beyond lowering your LDL cholesterol.
- Consult a physician before beginning an exercise routine. Include any supplements in your list of current medications.
References
- Mayo Clinic: Cholesterol Levels: What Numbers Should You Aim For?.
- American Heart Association: Prevention and Treatment of High Cholesterol.
- American Council on Exercise: Managing Cholesterol with Exercise.
- Mayo Clinic: Cholesterol-lowering Supplements: Lower Your Numbers Without Prescription Medication.
- Mayo Clinic: Top 5 Lifestyle Changes to Reduce Cholesterol.
