The acronym LDL stands for low-density lipoprotein. This number, along with HDL (which stands for high-density lipoprotein), make up your total cholesterol. Your LDL cholesterol is the bad kind; it should be low. When it's high, your risk for having a stroke or heart attack increases. To lower LDL levels, there are natural steps you can follow.
Step 1
Eliminate the bad foods in your diet. Certain foods that increase your LDL levels should be eliminated, such as those that are high in saturated fat, trans fat and cholesterol. These include deep-fried foods, margarine, processed baked goods and processed meats.
Step 2
Crank up your fiber intake. Fiber is a non-digestible substance that can help block the absorption of cholesterol in your stomach, which can help lower your LDL levels. Examples of foods that are high in fiber include oat bran, oatmeal, fruits, vegetables, whole wheat bread and beans. The Mayo Clinic recommends that women get 21g to 25g of fiber a day and men get 30 to 38g a day.
Step 3
Use fish oil supplements. Two types of fat called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)--found in fish oil supplements--can help reduce your LDL cholesterol, according to the University of Maryland Medical Center.
Step 4
Get regular exercise. Exercise can result in better mobility, and improved brain function and circulation. It can also help to improve your cholesterol. The Mayo Clinic recommends you exercise 30 to 60 minutes a day. Examples of exercises you can do include biking, swimming, walking and playing sports. If you're pressed for time, exercise in several bouts during the day.
Step 5
Eat fortified foods. Foods that are fortified with plant sterols and stanols can help lower your LDL levels. Look for foods and beverages that are fortified with sterols and consume them daily. Examples of these are orange juice, yogurt drinks and margarine.
Tips and Warnings
- When you buy packaged foods, make sure to look in the ingredient label for the words "hydrogenated" or "partially hydrogenated." If you see these words, do not buy the food.
