LDL -- or low-density lipoprotein -- cholesterol is known as the "bad" cholesterol because it raises your risk of heart disease and stroke. High LDL levels can be treated with medicine, especially if your high cholesterol comes from genetic factors. However, you may also be able to lower your LDL cholesterol through natural methods.
Raising HDL
One natural way to lower your LDL cholesterol is to raise your HDL cholesterol. HDL -- or high density lipoprotein -- cholesterol fights your LDL levels by collecting LDL cholesterol in your blood and ferrying it to your liver, where it is broken down. According to the Mayo Clinic, when you raise your HDL levels, your LDL levels will decrease naturally. You can increase your HDL by eating healthy fats, or monounsaturated and polyunsaturated fats, found in foods like olive oil, nuts, and fish.
Plant Sterols and Stanols
The Joslin Diabetes Center reports that plant sterols and stanols work to lower LDL cholesterol due to their chemical structure, which is similar to that of cholesterol. Due to this similar structure, these substances block cholesterol absorption in the digestive tract, resulting in lower blood cholesterol levels. Plant sterols and stanols -- also known as phytosterols -- are naturally found in vegetables, fruits, nuts and seeds. Increasing your consumption of phytosterols can decrease your LDL levels by as much as 14 percent in just four weeks.
Natural Supplements
There are a variety of natural supplements that can help to lower your LDL cholesterol without many side effects. For example, artichoke extract, barley, and garlic extract are available as supplements and have been shown to lower cholesterol levels, according to the Mayo Clinic. Other supplements, like fish oil and flax seed, work by lowering your triglycerides, which lowers your LDL levels. However, before beginning a supplement, check with your doctor to make sure that it does not conflict with any medications you may already be taking.
Fiber
Fiber -- specifically soluble fiber -- can help lower your LDL levels by reducing its absorption into the bloodstream, much like plant sterols and stanols do. Soluble fiber is found in foods like oatmeal, oat bran, apples, and other fruits. You can also get good fiber from whole grain products, like brown rice and whole-grain cereals. Increasing your fiber intake by even just 5 g to 10 g daily decreases your LDL cholesterol, making fiber an easy and beneficial addition to your diet.
References
- MayoClinic.com; HDL Cholesterol: How to Boost Your 'Good' Cholesterol; June 2011
- Joslin Diabetes Center: Lower Your Cholesterol with Plant Sterols
- MayoClinic.com; Cholesterol-Lowering Supplements: Lower Your Numbers without Prescription Medication; July 2010
- MayoClinic.com; Cholesterol: Top 5 Foods to Lower Your Numbers; May 2010
- National Heart Lung and Blood Institute; The Healthy Heart Handbook for Women; March 2007
