LDL -- low-density lipoprotein -- is commonly known as bad cholesterol. LDL builds up along the walls of your arteries increasing your risk of heart disease, heart attack and stroke. While a number of cholesterol-lowering medications are available to decrease the amount of LDL in your bloodstream, you can take control and reduce your LDL levels by making both lifestyle and dietary changes first. However, discuss this with your physician to determine is this is the best treatment option for you.
Step 1
Increase the soluble fiber you consume daily. Soluble fiber, such as oatmeal, fruit, vegetables, bran and legumes, absorbs cholesterol in your intestines, binding to it, excreting it from your body. Consuming 5 to 10 g per day can decrease both your total and LDL cholesterol, according to MayoClinic.com.
Step 2
Reduce your daily intake of cholesterol. Lower your daily intake of cholesterol in the foods you eat to 300 mg per day, or 200 mg if you have heart disease. This is necessary when trying to lower the levels of cholesterol in your bloodstream.
Step 3
Eat more low-fat protein sources. Animal products such as red meat and dairy products are the primary source of saturated fat; the fat that increases your LDL cholesterol. To decrease your LDL levels, reduce your consumption of saturated fat. Replace red meat with lean protein such as skinless poultry and whole-fat dairy products with non-fat. Do not let your saturated fat intake exceed 10 percent of your total daily calories, explains MayoClinic.com.
Step 4
Lose excess pounds. High cholesterol usually follows weight gain, therefore shedding excess weight helps lower it. Speak with your doctor about a diet low in fat and calories. Work together with him to devise an eating plan you can stick with long-term.
Step 5
Exercise more frequently. All you need is 30 minutes a day to improve your heart health and decrease your cholesterol. Aerobic exercise is recommended; it increases your heart rate which makes your heart stronger and helps prevent heart disease. Try activities such as mowing your yard, dancing around your home, playing with your kids, taking a brisk walk or riding your bike.
