How to Lower LDL Cholesterol?

Cholesterol is the animal fat, manufactured by the liver. It is primarily required for the production of cell membrane, steroid hormones and bile acids. Cholesterol is not soluble in blood, and hence, it is transported in blood by the lipoproteins. Though there are five types of lipoproteins, only two types are known widely and they are LDL (low density lipoprotein) and HDL (high density lipoprotein) cholesterol. Out of these, LDL cholesterol is termed as bad cholesterol.

Excess of circulating LDL cholesterol in blood tends to collect in the arteries to cause build up of fatty deposits or plaques. This in turn, causes narrowing of the arteries, which can eventually raise the risk for heart and cardiovascular diseases. HDL cholesterol helps to lower the risk for cardiovascular by transporting the excess cholesterol from the blood vessels to the liver for processing. It is true that high level of LDL cholesterol increases the risk for serious health problems, but it is very much possible to lower or control the level of this cholesterol naturally, without taking any medications.

Reducing LDL Cholesterol in the Body

The level of LDL cholesterol in blood is measured in milligrams per deciliter of blood. The normal level of LDL cholesterol is 100 mg/dL or lower. But, in people who have a higher risk for heart disease, the normal LDL level should be less than 70 mg/dL. The key to lower the level of LDL cholesterol is a healthy lifestyle. For lowering the level of this bad cholesterol, first of all you have to follow a healthy diet. A healthy diet has to be combined with regular exercises and a few other lifestyle changes for this purpose.

Follow a Healthy Diet
Basically, you have to follow a low cholesterol diet to lower the level of LDL cholesterol. You have to eliminate the saturated and more especially, the harmful trans fats from your diet. These are the fats that raise the level of LDL cholesterol in the body. Also limit the consumption of meat, especially, red meat, as well as whole milk dairy products. Low fat dairy products like, yogurt and cottage cheese can be consumed. In addition to these, include the foods that are rich in good or healthy fats, such as, omega-3 essential fatty acids and mono and polyunsaturated fats. Examples of such foods are, olive oil, nuts, avocados, flaxseed and fish like, salmon, sardines, herring, tuna mackerel.

Foods that contain dietary fiber are great for lowering this cholesterol. So, include more whole grains, oat bran, oatmeal, beans, legumes, vegetables and fruits in your diet. Some other such foods are, apples, barley, flaxseed, garlic, green tea, carrots, soy, berries, dark green leafy vegetables, avocados, orange juice, cranberry juice, citrus fruits, grapes, psyllium, black tea and green tea. Oatmeal is the ideal breakfast for people with high LDL cholesterol.

Exercise Regularly
Exercises, especially the aerobic exercises, which raise the heart rate can prove immensely helpful in reducing its level. The best aerobic exercises for this are, brisk walking, jogging, running, swimming and cycling. Even yoga and weight bearing exercises can help to decrease its levels.

Maintain a Healthy Body Weight
Obesity or excess body weight is one of the most widely recognized risk factor for heart disease and many other serious health problems. Obese individuals are often found to have high levels of this cholesterol as well. Researches carried out in this direction have pointed out that losing weight may help to decrease the level of LDL in the body. It is possible to maintain a healthy weight by following a balanced diet and regular exercises.

Stop Smoking
Smoking is an unhealthy habit, which if stopped can bring about a significant increase in the level of good HDL cholesterol. Along with increasing the level of HDL cholesterol, quitting smoking can help to lower its level to a small extent. Smoking can not only increase the level of cholesterol in the body, but can also promote the oxidization of LDL cholesterol, which is one of the most important risk factor for diseases like, atherosclerosis and cardiovascular diseases.

Limit Alcohol Consumption
Excessive alcohol consumption can cause several health problems including, heart disease. But, when it is taken in moderation it may increase HDL cholesterol and reduce LDL cholesterol. Moderation in alcohol consumption usually means one or two drinks per day for men. Women can take one drink per day, but not more than that.

If your LDL cholesterol level is too high, medications might be required to lower its level. The medications that are commonly used are, statins, resins, fenofibrate fibrate, cholesterol absorption inhibitors. These medications should be taken only under the supervision of a health care provider in order to avoid any undesirable side effect. Even if you take these medications, it is important to adopt a healthy lifestyle for the long term management of this condition.