According to the American Heart Association, cholesterol plays an important role in your body as it is responsible for both cell and hormone formation. LDL (low-density lipoproteins) is the major carrier of cholesterol in your bloodstream. However, an excess supply can result in a buildup of cholesterol and plaque in your arteries. Over time, this can cause heart attacks and strokes due to your blood flow being blocked. To prevent this from occurring, you need to reduce your LDL cholesterol levels.
Reducing LDL Cholesterol
Step 1
Take medication. According to the National Health Institute, if your LDL cholesterol is 160 or greater, your doctor may choose to place you on a cholesterol lowering medication. The most effective prescription drug to date are a group called statins. Currently, there are five statins on the market.
These drugs work by controlling the production of cholesterol in your body and lower your LDL cholesterol by 20 to 60 percent. Because statins have proven themselves so successful in reducing the number of heart attacks and deaths due to heart disease, they are prescribed for a majority of people with heart disease when they need a cholesterol lowering medication.
Step 2
Begin exercising. According to the experts at the Mayo Clinic, exercising for 30 to 60 minutes a day can help reduce your LDL cholesterol. Any activity is helpful--taking a walk on your break, take a bike ride or have a dance party with your kids. Just remember, being fit, lowering your cholesterol and becoming healthy is what matters the most.
Step 3
Eat fruits and vegetables. Fruits and vegetables are a wonderful source of fiber, which lowers your LDL by absorbing it. Five servings a day is a good place to start, and you can make some mouth-watering veggie casseroles and fruit salads to make them more exciting.
Step 4
Eat oatmeal. Start each day with a hearty, piping hot bowl of oatmeal. Oatmeal in its natural form is a fantastic source of soluble fiber. This works much the same way as fiber in that it absorbs cholesterol in the intestines, reducing your LDL. Oatmeal, accompanied with a piece of fruit, gives you the recommended 10 grams of soluble fiber per day that, over time, will help lower your cholesterol levels.
Step 5
Find plant sterols. Both plant sterols and stanols are natural substances found in plants that absorb cholesterol. Certain ffods, such as yogurt drinks, orange juice and margarine, have now been fortified with these substances. To receive the benefits of sterols and stanols, you need to drink two, 8 oz. glasses of orange juice a day. Over time, this can reduce your LDL cholesterol by 10 percent.
Things You'll Need
- Medication
- Exercise
- Fruits and vegetables
- Oatmeal
- Plant sterols
