High LDL, or bad, cholesterol is a precursor to heart disease or a sign that you already have heart disease. Lowering bad cholesterol can mean taking medication, but medication is not the only way to achieve lower cholesterol levels. By changing the way you eat and following a healthier lifestyle, you can lower your cholesterol naturally. However, the best way to achieve a reduction in your bad cholesterol varies, depending on your doctor's recommendations, and your overall health and current lifestyle.
Avoid Trans Fats
Trans fats are commonly found in junk foods, highly processed foods and some fast foods. These fats are labeled as partially hydrogenated vegetable oil, and even in low amounts they raise your bad cholesterol, while also lowering your good. Eliminating trans fats from your diet can help you lower your bad cholesterol levels.
Manage Your Saturated Fat Intake
If you consume too much saturated fat, your bad cholesterol levels will continue to rise. Keep your saturated fat intake below 7 percent of your daily calories to lower your cholesterol. By reducing your intake of red meat, processed meat and whole-fat dairy products you can reduce your saturated fat intake.
Shed The Extra Weight
Excess weight contributes to higher cholesterol levels, so by losing weight you can help lower you total cholesterol. Even small reductions in your weight, such as five to 10 pounds, can lower bad cholesterol levels.
Add Fiber to Your Diet
Fiber is necessary to keep bad, LDL cholesterol from being absorbed into your bloodstream. Consume between 25 to 35 g of fiber per day. You can get this much fiber by eating at least five servings of fruits and vegetables, and 48 g of whole grains and legumes.
Consume Plant Sterols
Plant sterols occur naturally in some foods, but the amounts are so low that they are being added to foods such things as margarine and orange juice. By consuming 2 to 3 g of plant sterols every day, you can lower your bad cholesterol by as much as five to 10 percent, according to the Cleveland Clinic.
Avoid Smoking
Cigarette smoking and exposure to second-hand smoke lowers your good cholesterol. This reduction in good cholesterol allows your bad cholesterol to rise. By removing smoking from your life, you can raise your good cholesterol, which will in turn begin lowering your bad cholesterol.
Avoid Too Much Cholesterol
Your body actually makes enough cholesterol for you to live on, and consuming more than 300 mg of cholesterol per day can raise your bad cholesterol levels. Keep your daily intake of cholesterol below this.
Eat a Nutrient-Rich Low-Calorie Diet
Follow a diet focused on fruits, vegetables and whole grains. These foods are rich in fiber and other nutrients that help protect your heart. By including these regularly in your diet, you can increase your nutrients and decrease your overall calorie intake, which will help you reap the benefits of cholesterol-lowering weight loss.
Add Omega-3
Consuming omega-3 can help lower your LDL cholesterol. By adding foods that are rich in omega-3 to your diet regularly, you can get a healthy amount of omega-3. Sources of omega-3 include olive oil, walnuts, flax seed and fatty fish.
Eat More Soy
According to the Harvard Medical School Family Health Guide, you can achieve a five to 10 percent reduction in your LDL cholesterol by consuming 25 g of soy protein each day. You can obtain soy protein in the form of tofu, soy beans, soy milk and soy meat-substitute products.
References
- Cleveland Clinic: Diseases and Conditions: Plant Sterols and Stanols
- Harvard Medical School Family Health Guide; 11 Foods That Lower Cholesterol; Nov. 2009
- MayoClinic.com; High Cholesterol: Lifestyle and Home Remedies; June 24, 2010
- Kids Health; Cholesterol and Your Child; reviewed by Mary L. Gavin, MD; March 2009
