Low-density lipoprotein (LDL) cholesterol---or "bad" cholesterol---does not dissolve in blood. Instead, LDL circulates in the blood, only to build up and clog artery walls. When artery walls narrow, the risk of heart attack, stroke and atherosclerosis increases. Many prescription drugs can help lower LDL; however, some natural remedies and approaches also may help.
Diet
A cholesterol-lowering diet is integral to heart health and generally has a positive impact on lowering LDL levels. It's a good idea to eat a diet rich in legumes, plants, fish, whole grains and fruit while avoiding prepared foods as much as possible. Diets to consider include the Ornish diet, which is low in dairy and meat, and the Mediterranean diet, which is inspired by the fish, fruit and veggie-heavy diets of those living along the Mediterranean Sea. It's also important to consume fiber---which can be found in foods like oats (or oatmeal), beans, fruit pectin and psyllium seed---as well as cold-pressed olive oil, especially when it's enjoyed as a replacement for saturated fat.
Exercise
At least 30 minutes of aerobic exercise 5 to 7 days a week may help lower LDL levels. Other fringe benefits of exercise may include an increase in "good" HDL cholesterol, along with lower triglyceride levels. Yoga also has been recommended as a means to lower LDL levels because it reduces stress-related hormones, which, in turn, lowers bad cholesterol.
Supplements
Taking certain supplements may help lower LDL levels. Cytochrome p450, a detoxifying enzyme, is thought to lower LDL by inhibiting toxicity in the body. And in 2002, the American Heart Journal published a study indicating that policosanol---a natural supplement---may lower cholesterol levels by keeping LDL from oxidation (thus preventing arteries from becoming clogged). Another supplement that has garnered attention for its LDL-lowering potential is coenzyme Q10, a compound found naturally in the energy-producing center of the mitochondria, but it's also available in supplement form.
Quit Smoking
The reasons for quitting smoking are many, but the fact that doing so may lower LDL levels furthers the cause The American Heart Association notes that quitting smoking also can raise HDL (good cholesterol) levels.
Reduce Stress
Dean Ornish, founder of the Preventive Medicine Research Institute in California, promotes reducing stress as a means to lower LDL levels. Ornish recommends doing so through means finding social support as well as diet and exercise.
