Low-density lipoprotein is also known as LDL. This is the "bad" cholesterol. The desirable level for total cholesterol, which includes LDL, is less than 200 mg/dL. According to the American Heart Association, high levels of bad cholesterol can build up on artery walls and form plaque, which narrows the artery walls and could lead to a heart attack or stroke. The most effective way to lower your LDL level is to live a healthy lifestyle.
Step 1
Eat five to nine servings of fresh fruits and vegetables a day to lower cholesterol. One serving is 1/2 cup of vegetables or 1 cup of leafy greens. One serving of fruit is one medium piece.
Step 2
Eat heart-healthy fats to lower cholesterol. These include nuts, olive oil, avocados, seeds and nut butters. Reduce the amount of saturated fats in your diet to 10 percent or less of your total calories. Saturated fats include fatty meats, cheese and butter. Eat low-fat cheese and lean meats. Avoid trans fats that hide in your food as partially hydrogenated oils. Trans fats are commonly found in bakery items and fried foods.
Step 3
Eat oatmeal, quinoa and brown rice weekly. Whole grains contain fiber, which helps lower bad cholesterol.
Step 4
Include 3 cups of legumes in your weekly diet. According to "Personal Nutrition," you should eat 3 cups of legumes every week. Examples of legumes include kidney beans, garbanzo beans and black beans.
Step 5
Eat at least 25 grams of fiber a day. Fiber is found in fruits, vegetables and whole grains. Fiber can be soluble or insoluble. Soluble fiber dissolves in water and is found in fruits, vegetables and legumes. Insoluble fiber can't be digested and is found in roughage.
Step 6
Daily exercise is an effective way to lower LDL. Aim for 1 hour of exercise per day, for at least five days out of the week. Include cardio, weight training and stretching in your exercise routine.
Tips and Warnings
- Limit cholesterol in your daily diet to 300 mg. Don't use heavy cream or sauces. Use salt in moderation. Broil, bake, steam and stir fry your foods.
Things You'll Need
- Fruits and vegetables
- Whole grains
- Oatmeal
- Exercise
References
- American Heart Association
- Personal Nutrition: Marie A. Boyle and Sara Long; 2007
- Prescription for Nutritional Healing; Fourth Edition; Phyllis Balch; 2006
