LDL cholesterol, also known as your "bad" cholesterol, is dangerous in excess amounts because it tends to build up in your arteries, forming a substance known as plaque. When this occurs, your arteries become hard and narrow, eventually blocking the flow of blood to and from the heart, resulting in heart attack or stroke. It is possible to correct, or lower, your levels of LDL by making lifestyle changes. For some people, these lifestyle changes are all that is needed to fix the problem of high cholesterol and improve overall health.
Step 1
Eat foods fortified with plant sterols and stanols. The Cleveland Clinic recommends consuming foods and beverages such as margarine, yogurt and orange juice fortified with plant sterols and stanols to help lower your LDL levels. These are natural substances found in plants that block the absorption of cholesterol. Consuming 2 grams, or two 8 oz. glasses of fortified orange juice a day, can reduce LDL by more than 10 percent, according to MayoClinic.com.
Step 2
Eat more soy products. Rather than eating red meats, poultry and eggs to receive your recommended daily amount of protein, enjoy soy beans or nuts, soy milk, tofu or soy yogurt. These products are high in fiber, vitamins and minerals, and low in saturated fats, according to the Cleveland Clinic.
Step 3
Increase your soluble fiber intake. Soluble fiber also absorbs cholesterol, and sources of this include but are not limited to oatmeal, kidney beans, prunes, barley, apples and pears, according to MayoClinic.com. The site adds that five to 10 grams of soluble fiber a day can decrease your LDL cholesterol. To accomplish this, eat 1 1/2 c. of oatmeal in the morning, which contains six grams of fiber. Add a piece of fruit to meet your 10 grams.
Step 4
Talk to your doctor about a weight-loss plan. Being overweight, no matter how little or great, can increase your levels of LDL. Even a weight loss of five to 10 lbs. can make a difference. If you are not sure where to start, speak with your doctor about a healthy eating plan to meet your specific needs.
Step 5
Decrease your fat intake. Saturated fats are often a major culprit behind high LDL levels. In many cases, cholesterol accompanies saturated fat. The main sources of this fat are animal products such as red meats, whole-fat dairy and eggs. Only seven percent of your total daily calories should come from saturated fats, as the Cleveland Clinic explains.
Step 6
Check food labels for hydrogenated or partially hydrogenated oils. These oils are a source of trans fats, which contribute to the formation of plaque in the walls of the arteries.
