Bad cholesterol is synonymous with low-density lipoprotein, or LDL. When your LDL levels become elevated, you run the risk of developing arterial plaque, which raises your risk for heart disease. Although cholesterol is produced naturally in the body, there are also lifestyle factors that can make an impact. Reduce your LDL levels by making the necessary lifestyle adjustments.
Step 1
Eliminate all the foods from your diet that have an impact on your cholesterol. This includes deep-fried foods, eggs, processed meats, butter, whole-fat dairy products and commercially baked goods. Also give up foods that have partially or fully hydrogenated oils in the ingredient liss. This indicates they have trans fats, which have been shown to raise cholesterol.
Step 2
Eat oatmeal for breakfast when you get up. Oatmeal contains soluble fiber, which helps block cholesterol absorption. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol, according to mayoclinic.com. Mix in chopped up bananas, which also contain soluble fiber. Add other high-fiber foods to your daily diet as well, like beans, apples, prunes and pears.
Step 3
Consume more meals throughout the day. According to the Cleveland Clinic, a study done at the University of Cambridge found that eating more frequently lowered levels of artery-clogging LDL cholesterol. After eating your oatmeal, have small meals every two to three hours throughout the day. A whole grain pita stuffed with hummus, sprouts, lettuce and tomato is a meal example.
Step 4
Drink cranberry juice during the day. Cranberries are rich sources of anthocyanins, flavonols, and proanthocyanidins, plant chemicals that prevent LDL cholesterol from oxidizing according to Reader's Digest. Add dried cranberries to salads and eat them as snacks.
Step 5
Move your body more often to lower your bad cholesterol. All forms of exercise and physical activity can not only lower your LDL levels, but raise your HDL levels, which is your good cholesterol. Aim for at least 30 minutes of moderate-intensity activity, such as brisk walking, on most, and preferably all, days of the week, according to the National Heart Lung and Blood Institute.
Step 6
Talk to your doctor about getting a medication to lower your bad cholesterol. Statins, bile acid-binding drugs and nicotinic acid are all effective at lowering LDL cholesterol, according to the American Heart Association.
