LDL, also known as low-density lipoprotein, is a type of cholesterol that builds up in the artery walls. Too much LDL in the bloodstream can cause plaque buildup, which leads to heart disease and other heart problems. The lower LDL cholesterol is, the better, and you can take the steps to lower it by eating right, exercising and taking medication if your doctor recommends it.
Step 1
Exercise to lose weight. Although regular exercise may lower LDL cholesterol slightly, Dr. Robert H. Eckel, former president of the American Heart Association, suggests losing 10 percent or more of your body weight will lower LDL cholesterol more significantly.
Step 2
Watch out for trans fats and saturated fats, which can increase LDL. Trans fats are no longer present in processed foods in the United States, but animal fats like lard, as well as partially hydrogenated vegetable oil, contain trans fats. Saturated fats are present in full-fat dairy products, meat and many processed snacks, and you should avoid them when possible. Cook with fat-free cooking spray or olive oil instead of butter or vegetable oil, and eat low-fat protein sources and lean meat instead of full-fat meat and dairy products to lower LDL.
Step 3
Take nicotinic acid, or niacin, to lower LDL levels. Nicotinic acid is derived from vitamin B, and some doctors may prescribe it when LDL levels are too high to be impacted by exercise and diet alone. According to Dr. Eckel, nicotinic acid can lower LDL levels up to 20 percent.
Step 4
Eat foods that increase HDL. HDL, or high-density lipoprotein, is good cholesterol that carries LDL back to the liver, removing it from the bloodstream. Foods that can increase your HDL, according to the Mayo Clinic, include oatmeal, olive oil and fish that contain omega-3 fatty acids like sardines and salmon.
Step 5
Quit smoking. The American Heart Association suggests quitting smoking to raise HDL levels. Raised HDL levels in the body will reduce LDL levels, therefore reducing heart disease.
Tips and Warnings
- Your doctor can give you a total cholesterol test to determine your levels of LDL, HDL and triglycerides.
- Consult your doctor before changing your diet, especially if you have other health problems.
