How to Decrease LDL Cholesterol Levels

LDL cholesterol stands for low-density lipoprotein cholesterol and is the type that can cause heart attacks and strokes. The American Heart Association recommends that your blood LDL levels be below 130 milligrams per deciliter (mg/dL) and below 100 mg/dL if you already suffer from heart disease or diabetes. You can help lower your LDL levels by making lifestyle changes and diet changes, and by taking supplements and medications.

Instructions

1

Start exercising and losing weight. Consult your doctor to determine an appropriate way to build up your exercise level. Aim for between 30 and 60 minutes of exercise each day, but do not start out at the top level. It is better to work up to it---otherwise you may burn out or injure yourself.

2

Increase the amount of fruits, vegetables, fish and grains that you eat. These foods contain little or not cholesterol so you will minimize the additional cholesterol you take in. In addition, these foods can help reduce the cholesterol already in your body. Certain fish, including salmon, have omega-3 fatty acids which have been found to lower LDL cholesterol levels.

3

Reduce the amount of red meat and dairy products in your diet, because they contain large amounts of cholesterol and saturated fat. By limiting how much you eat you can reduce the amount that your body has to process. The American Heart Association suggests that you should keep your saturated fat intake below 7 percent of your caloric intake. You can substitute lean cuts of meat and reduced or non-fat dairy products in your diet.

4

Avoid trans fats, which can increase LDL while lowering HDL (good cholesterol). U.S. News and World Report says that more than 70 percent of trans fats in the typical American diet are from partially hydrogenated vegetable oils, so be sure to check both the nutrition information list and the ingredients list on product packaging. Even though a product claims to be trans fat-free, if partially hydrogenated fats are on the ingredient list there may still be small amounts of trans fats.

5

Include tested supplements as part of your diet. U.S. News and World Report warns consumers that many supplements remain unproven, but goes on to say that there are several that have been shown to work, including niacin, soluble fiber and plant sterols. These three supplements can significantly reduce your LDL cholesterol levels.

6

Seek medical advice if steps one through four are not lowering your cholesterol enough. Your doctor may prescribe one or more of several medications: statins, cholesterol absorption inhibitors or bile acid sequestrants. Statins are usually the most effective and can be administered in varying doses depending on how much you need to lower your cholesterol levels. Cholesterol inhibitors are slightly less effective and bile acid sequestrants are normally the least effective of the three.