According to the American Heart Association, cholesterol is a soft, waxy substance that is produced naturally by the body to help form cell membranes and produce certain hormones. Low-density lipoprotein (LDL) is a major carrier of cholesterol in the body, and if too much builds up along the walls of the arteries, it blocks the flow of blood to the heart and brain. When your LDL level is 160 or greater, you are at an increased risk of developing heart disease. This is when your doctor will discuss various methods of reducing the LDL in your system.
Step 1
Lose weight. According to the staff at Mayo Clinic, being overweight by as little as 5 or 10 lbs. can increase LDL levels. To combat this, make small changes to your lifestyle and diet. If you munch on chips at night, opt for carrot sticks. Try taking the stairs rather than the elevator. If you eat when you are bored, take a 10-minute walk. Speaking to your doctor about a diet that is right for you can also help.
Step 2
Eat more soluble fiber. Some of the best sources of soluble fiber include oatmeal, apples, pears, barley and prunes. Increasing your intake of this type of fiber can reduce both your LDL and total cholesterol by reducing the absorption of cholesterol in your intestines. To see an effect, you need to consume 10 grams of soluble fiber a day. This can be accomplished easily by eating one 11/2 cups of oatmeal a day, accompanied by a piece of fruit.
Step 3
Add exercise. You don't have to be overweight to suffer from high levels of LDL. You certainly don't have to be overweight to benefit from daily exercise. According to the experts at Mayo Clinic, your goal should be 30 to 60 minutes of moderate exercise each day. This can be a brisk walk, swimming, biking, hiking or dancing around your living room--anything to raise your heart rate. Incorporating exercise will help raise your HDL (good cholesterol); the higher your HDL, the lower your LDL will be as the purpose of HDL is to carry excess LDL from your blood stream.
Step 4
Switch to olive oil. Olive oil is a good fat which is full of antioxidants that are potent enough to lower your LDL levels. According to the doctors at the Mayo Clinic, you need to consume 2 tbsp. a day to reap its benefits. Not only can you swap olive oil for your traditional butter or margarine when coking, you can also use it as a salad dressing and save yourself unnecessary fat and cholesterol found in prepackaged dressings.
Step 5
Take medication. When lifestyle and dietary changes have failed to reduce LDL levels, your doctor may opt to prescribe you cholesterol lowering medications. A variety of medications exist and are grouped into one of three categories: statins, bile acid sequestrants and nicotinic acid.
There are currently five statins on the market and they lower LDL more effectively than other cholesterol medications--by as much as 60 percent. They work by slowing the production of cholesterol in the body.
Bile acid sequestrants work by binding with excess colesterol and carrying it out of the body. They have been shown to reduce LDL levels up to 20 percent. Nicotinic acid both raises HDL levels while lowering LDL levels. Due to the side effects of the medication, you must be closely monitored by a doctor while taking it, and it generally reduces LDL levels up to 20 percent.
Things You'll Need
- Soluble fiber
- Cholesterol medications
- Olive oil
