Cholesterol is a fatlike substance that can be found in all cells of the body. It helps make cell membranes, protect nerves and produce hormones. LDL cholesterol, also known as bad cholesterol, circulates in the blood. High levels of LDL cholesterol increase your risk of heart disease. Certain factors that are out of your control contribute to high LDL cholesterol levels; these factors include gender, age and genetics. However, there are also many lifestyle factors that impact and elevate LDL cholesterol levels, including diet and exercise.
Diet
Step 1
Consume more saturated fats. MedlinePlus states that saturated fat is the biggest dietary cause of high LDL cholesterol. Consuming high amounts of saturated fats leads to increased levels of LDL cholesterol in the blood. This then builds up in the walls of your arteries, creating a thick plaque. If plaque is allowed to build up, arteries can become completely blocked, causing a heart attack or stroke. Foods high in saturated fats include butter, whole-fat dairy, fatty meats, and palm and coconut oils.
Step 2
Eat more trans fats. Trans fats, also referred to as partially hydrogenated oils, raise LDL cholesterol levels and triglycerides. The FDA now requires that companies list the trans fat content of a food on the nutrition label. Foods high in trans fats include margarine, vegetable shortening, processed foods and baked goods.
Step 3
Consume foods high in cholesterol. Foods from animals, such as meats, eggs and dairy products, all contain cholesterol. Consuming excess dietary cholesterol increases the level of LDL cholesterol circulating in the blood. The American Heart Association states that adult females consume an average of 217 mg cholesterol each day, while men consume an average of 337 mg cholesterol per day. The recommended daily cholesterol intake from food is less than 300 mg. To help raise LDL cholesterol, consume greater than 300 mg cholesterol each day.
Lifestyle
Step 1
Avoid physical activity. Exercise helps increase the level of HDL cholesterol in the blood. HDL cholesterol, or good cholesterol, works to remove excess levels of LDL cholesterol from the blood. Lack of exercise allows LDL cholesterol to build up in the body. A sedentary lifestyle also contributes to weight gain and obesity. The National Cholesterol Education Program states that being overweight contributes to high cholesterol levels as well.
Step 2
Smoke. Smoking, or daily exposure to tobacco smoke, damages the walls of your blood vessels and arteries. Over time, this allows LDL cholesterol to more easily adhere to and build up within arteries.
Step 3
Have high blood pressure. Like smoking, high blood pressure puts added stress on the walls of arteries, weakening them over time. LDL cholesterol can more easily adhere to weak and cracked arteries, allowing it to remain in the blood.
