Low density lipoprotein, or LDL, cholesterol is the bad kind of cholesterol because it can react with oxygen and lead to plaque formation in your arteries. Your genes influence your LDL cholesterol, but elevated LDL cholesterol can also result from factors that you can control. If you have high LDL cholesterol, you should seek medical advice for how to treat it.
Bad Diet
Your LDL cholesterol might be elevated if you do not eat a healthy diet. Saturated fats from fatty meats, high fat dairy and palm oil and trans fats from partially hydrogenated oils in processed snack or fast foods increase LDL cholesterol, according to the Mayo Clinic. For some people, cholesterol from food can also lead to higher blood levels of LDL cholesterol. Omega-3 fats from fatty fish, flaxseed and walnuts can reduce LDL cholesterol, especially if you replace saturated fats with omega-3 fats. LDL cholesterol can also be high if you do not eat enough soluble fiber from sources such as berries, apples, legumes and oats, according to the Linus Pauling Institute Micronutrient Information Center.
Obesity
Being overweight or obese can increase your cholesterol levels, according to the Mayo Clinic. Your body mass index, or BMI, considers your height and weight, and your BMI can act as a guideline for determining whether your weight is healthy. A BMI over 25 is overweight, and a BMI over 30 puts you in the category of obesity. To check your BMI, you can use a table such as the one in the 2005 Dietary Guidelines for Americans from the U.S. Department of Health and Human Services. If you are overweight or obese, losing as little as 10 pounds can lower your cholesterol levels. Most people can achieve this goal by making small dietary change to reduce calories and increasing physical activity to burn more calories.
Unhealthy Lifestyle
Your daily habits can affect your LDL cholesterol levels. The NetWellness website, operated by three universities, states that smoking cigarettes lowers your good HDL cholesterol and increases LDL cholesterol, increasing your risk for heart disease. The Mayo Clinic notes that when you quit smoking, your risk for a heart attack decreases within 24 hours. Another possible cause of elevated LDL cholesterol is lack of physical activity. Exercise raises HDL cholesterol and lowers LDL. Aim to exercise most days of the week for at least 30 minutes, even if it is not all at one time. If you are just starting an exercise program, be sure to get your doctor's approval, and increase your time and effort gradually.
