Cholesterol in the blood combines with protein in a complex called a lipoprotein. Low-density lipoprotein or LDL often is referred to as "bad cholesterol" because it accumulates in deposits called plaque in the coronary arteries that carry blood the heart. Plaque narrows the vessels, compromising the heart's blood supply and raising the risk of heart disease. A number of strategies may help lower levels of LDL and reduce the risk of heart attacks. These include changing your diet, increasing your level of exercise or taking a statin drug. Always consult a doctor to determine what is most appropriate for you.
Changing Your Diet
A heart healthy diet may be very helpful in lowering LDL. MayoClinic.com lists five types of foods that are excellent choices. Oatmeal and other foods high in soluble fiber such as beans, peas, apples and citrus fruits may reduce absorption of cholesterol and lower LDL. Fish and other foods rich in omega-3 fatty acids may raise good cholesterol or HDL while lowering total cholesterol. Walnuts, almonds and other nuts are rich in heart-healthy polyunsaturated fats. Olive oil is also a healthy, polyunsaturated oil. Finally, foods with added plant sterols, such as some margarines and yogurts, may reduce LDL by as much as 10 percent, according to MayoClinic.com.
Exercise
The American Heart Association reports that lack of physical activity is a serious risk factor for heart disease. It recommends regular aerobic exercise to control blood pressure and to lower blood levels of triglycerides, another unhealthy fat. Exercise may also raise the level of high-density lipoprotein or HDL, also called "good cholesterol." The result may be decreased LDL. For most healthy people, a regimen of 30 minutes daily is a good exercise plan. Brisk walking, gardening, or moderate recreational activities are good choices. Consult a doctor before beginning a new regimen and increase your activity gradually.
Statins
Statins are prescription drugs that lower cholesterol levels. They reduce the amount of cholesterol made by the liver by interfering with a liver enzyme. The FDA reports that these drugs lower LDL while raising HDL. Several drugs are available, including lovastatin, simvastatin and rosuvastatin. All may cause side effects in some people. These are generally mild and include muscular aches or weakness and gastric upset. Rare but serious side effects may occur, and statins may interact with other drugs, so you should regularly consult a doctor when taking these drugs.
