Low-density lipoprotein, or LDL, is the bad cholesterol that sticks to the walls of your arteries and builds up, causing high blood pressure and heart disease. Having high levels of LDL cholesterol does not mean that you have to begin medication, but it is always important to follow your doctor's recommendations. There are natural ways to achieve lower LDL levels, but this mean making changes to your lifestyle and eating habits.
Eliminate Cholesterol Raising Foods
Your diet is a significant contributor to your cholesterol levels and, by removing things from your diet that contribute to higher LDL levels, you can improve your numbers. Saturated fats should be consumed in moderation. No more than 7 percent of your daily calories should come from saturated fat; eliminate any extra saturated fat from your diet. Keep high amounts of cholesterol out of your diet. Your daily cholesterol intake should not exceed 300 mg, which is slightly more cholesterol than is contained in one egg. Steer clear of trans fats. Trans fats are currently used in many fast foods and processed foods as a preservative and even when eaten in small amounts, trans fats contribute to higher LDL cholesterol levels.
Increase Your Inake of Plant-Based Foods
By adding more plant-based food to your diet you can increase your fiber intake, add more heart healthy nutrients to your diet, lower your saturated fat and cholesterol intake and help reduce your overall calories. To lower your LDL cholesterol,. fiber-rich foods such as beans, whole grains, fruits and vegetables need to become a staple in your diet. Fiber helps block the absorption of LDL cholesterol into your bloodstream. Try to eat between 25 g and 35 g of fiber per day.
Eat the Right Fats
While saturated fats and trans fats may contribute to higher LDL cholesterol levels, unsaturated fats can do the opposite. Adding unsaturated fats to your diet, while eliminating and reducing unhealthy fats can improve your LDL cholesterol levels. Add foods high in healthy fats throughout your diet such as olives, olive oil, nuts, nut butters and avocados.
Add in Some Garlic
Increasing the amount of garlic you eat. Or taking garlic supplements can help you achieve lower LDL cholesterol levels. According to the University of Maryland Medical Center, eating a whole clove of garlic, or about 2 to 4 g per day, is enough to help lower your LDL cholesterol. If you choose to take a garlic supplement, it is important to talk with your doctor before doing so, as garlic can have blood thinning properties in some people.
Drink Green Tea
Green tea can help lower your LDL cholesterol levels. Drinking green tea throughout the day will help you achieve healthier LDL cholesterol levels.
Get More Exercise
Exercise will help you achieve a healthier weight, which is an important part of achieving lower LDL levels,and exercise itself helps lower your LDL cholesterol. Fit regular 30 minute workouts in throughout your day. Try to exercise at least five to six days out of each week.
