Total cholesterol is based on a ratio of two numbers: LDL and HDL. High density lipoprotein (HDL) is your good cholesterol. This part of your ratio should be high. When low density lipoprotein (LDL) is elevated, you are at a higher risk of suffering a stroke or heart attack. You can lower your LDL by following some key steps.
Step 1
Start your day off with a bowl of oatmeal. Soluble fiber gets absorbed in water and, according to the Mayo Clinic, eating this form of fiber can help block the absorption of cholesterol in your intestines and lower your LDL number. In addition to oatmeal, you can find soluble fiber in foods like beans, pears, psyllium, barley, prunes and oat bran.
Step 2
Lose excess weight. Being overweight is a risk factor for many chronic conditions, and it can also increase your LDL cholesterol. According to the National Heart, Lung and Blood Institute, losing excess weight can help lower your LDL levels. To lose a pound of weight every week, cut your daily intake by 500 calories.
Step 3
Eat fortified foods. According to the International Food Information Council, foods that are fortified with plant stanols and sterols can help lower your LDL levels. Examples of of these foods are yogurt, cereal and orange juice.
Step 4
Incorporate nuts into your daily diet. Nuts have an array of substances that can help lower your LDL levels, such as monounsaturated fats, l-arginine and vitamin E. Chop up some nuts and put them in your salads, have half a handful as a snack and put some in your morning bowl of oatmeal. Examples of nuts are almonds, pistachios, walnuts, hazelnuts and pecans (see Resources).
Step 5
Increase your activity levels. Exercise offers the body many benefits such as better flexibility, improved brain function, better circulation and lower LDL levels. Aim for 30 minutes of exercise daily. Examples of things you can do include running, weight training, swimming, biking and brisk walking.
Step 6
Talk to your doctor about medication. If you have tried to make changes to your lifestyle and were unsuccessful at lowering your LDL level, you may need to get a prescription drug from your doctor. Examples of these are atorvastatin, simvastatin, ezetimibe and niacin (see Resources).
Tips and Warnings
- Look for foods labeled as fortified with plant stanols and sterols.
