Your body produces two main types of cholesterol--HDL (good cholesterol), and LDL. LDL, or low-density lipoproteins, is the "bad" cholesterol. The higher your levels of LDL, the greater your risk of developing coronary heart disease and suffering from a heart attack or stroke. There are a number of ways to lower your LDL levels, from dietary changes to medications; it's just a matter of finding what works the best for you.
Step 1
Decrease your intake of fat. Lisa Nelson, a registered dietitian and licensed nutritionist, states that eating less saturated and trans fats can help lower your LDL levels. Saturated fats are found most commonly in animal products such as red meat, eggs and whole-milk dairy products. Trans fats are one of the main ingredients found foods such as cakes, pies, cookies and chips. Reducing your consumption of these foods will inevitably reduce your intake of saturated and trans fats.
Step 2
Incorporate plant sterols and stanols into your diet. Both are natural substances that lower your cholesterol by blocking its absorption. According to the experts at Mayo Clinic, consuming just 2g per day can lower your LDL levels by 10 percent over a period of time time. Since natural levels of sterols and stanols are so low, some foods have been fortified with them. These include orange juice, margarine spreads and yogurts.
Step 3
Eat more soluble fiber. Soluble fiber reduces your LDL by absorbing the cholesterol in your intestines and excreting it from your body. You only need to consume 10 g of soluble fiber a day to significantly reduce your LDL cholesterol. This can be easily reached by starting your day with a bowl of oatmeal and a piece of fruit.
Step 4
Increase your amount of physical activity. Lisa Nelson states that increasing your physical activity can help decrease your LDL cholesterol. You do not need to work yourself into the ground; 30 minutes of exercise a day, four to seven days per week is all you need to see your numbers drop.
Step 5
Take a prescription medication. If all other methods have failed to lower your LDL cholesterol, your doctor may decide it is time to place you on medication that will lower it for you. According to the American Heart Association, the most effective medication currently on the market are statins. They work by reducing the amount of cholesterol your body produces naturally, which in turn helps to lower your LDL levels.
