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How to Lower Your Elevated LDL Cholesterol

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Cholesterol is naturally produced by your body and is essential to its function throughout your everyday life. However, excessively high levels of cholesterol—in particular, LDL cholesterol— are bad and can lead to serious health problems such as clogged arteries, heart disease, and stroke.

What is LDL Cholesterol?

LDL stands for Low-Density Lipoproteins. This type of cholesterol is produced by the liver and is instrumental in the creation of cell walls, hormones, and digestive juices. However, when your LDL level is high, it can start to form a plaque-like substance on the walls of your cardiovascular system, blocking the natural flow of blood and leaving you at severe risk for heart attack and stroke. Put simply, LDL is the bad kind of cholesterol. But fear not – there are several ways in which you can lower your LDL cholesterol and encourage the development of High-Density Lipoproteins (good cholesterol), which actually function to limit the level of LDL cholesterol in your system.

Diet

Altering your diet is the easiest way to lower your elevated LDL cholesterol, and should be your first course of action, as every cholesterol-lowering strategy starts with your dietary habits. A balanced diet consisting of fruits, vegetables, whole grains, fish, and various plants will significantly help you lower your LDL cholesterol level. It’s best to limit the amount of red meat, eggs, and dairy you consume. Plant-based diets not only help lower your LDL, but they can also help clear plaque buildup from your arteries.

Exercise

Starting a simple exercise routine is another way to help lower your elevated LDL cholesterol level. And if you compound working out with the dietary tips listed above, you could potentially lower your LDL level by over 37 percent and increase your HDL cholesterol by over 5 percent in just two months. Not to mention the added benefits of losing weight, decreased stress, and higher energy, exercising is an all-around great activity to incorporate into your life. Aim for 30 minutes of physical activity, four to five times each week, and you’ll be well on your way.

Supplements

While diet and exercise should be your two main options for fighting off LDL cholesterol, you can also look into the various dietary supplements that are on the market today. Consider omega-3 fish oils, artichoke extract, and green tea extract. Keep in mind that these natural products have not been fully proven to reduce your level of LDL cholesterol, but they may be able to help along the way.

Everyone’s body is different, and it may take a little bit of time to determine what cholesterol-lowering methods work best for you. Whatever program you decide on, stick with it and you’ll be on the right path to a healthier you!

Check out more Diet & Lifestyle Tips for a healthier life.

12 Responses to “How to Lower Your Elevated LDL Cholesterol”

  1. majid habibi

    how can I keep my colestrol lower. I have heart problem with 5 by passes.
    how bad eggs are. how many eggs a week does not harm? I am taking 50 miligram simvastatine a day. I am tiny like 130 LP and 5-10 high.
    I don,t like to lose any more weight. what do you suggest?

    Reply
    • Dr. Dana

      Exercise! Exercise doesn’t necessarily mean losing weight, some people work out to gain weight or even maintain their current weight. I know that men, especially those with smaller figures try to body build to get a larger physique. Get a gym membership, and tell your trainer that you’re aiming to lower your cholesterol level but don’t want to lose any weight. try muscle building programs. Also, be sure to let your trainer know about your cardiac problem ! when doing cardio you need to watch out and take it gradually.

      Also, a healthier diet. Like the article said try to limit red meat to once a week, eggs to 2-3 a week (preferably boiled and not fried) at most, try to cut dairy or replace what you can like replacing cow milk with soy or almond milk, if you can’t handle that start with drinking only skim milk. Also, try eating fish 1-2 times a week! omega-3 found in fish like salmon raises HDL (protective against cardiovascular diseases) and lowers your LDL (the bad cholesterol, that causes cardiovascular disease). Green tea, red grapefruit, beans and even avocado and peanut butter (just don’t overdo it, too much good fat will eventually turn into bad fat), etc are also healthy choices.

      To summarize, try to increase your dietary intake of fish, fruits and vegetables and decrease your intake of red meat and oiled foods. and Exercise!

      Reply
  2. Francesco

    Hi my family member! I wish to say that this post is awesome, nice written and come with approximately all significant
    infos. I’d like to see extra posts like this .

    Reply
  3. Prabodh Kothari

    Wr are vegetarian. My wife LDL cholesterol level us 144.
    pl.let us k now how to reduce the same.

    Reply
  4. Prabodh Kothari

    Wr are vegetarian. My wife LDL cholesterol level us 144.
    pl.let us k now how to reduce the same.
    What precautions to be taken.

    Reply
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    Reply
  6. Rob H

    Why does it list “and various plants” what are the various plants?

    Reply
  7. leepers

    Rob H,

    Green, leafy vegetables, esp. kale, collards, swiss chard are a few vegetables which help. Fiber in apples (pectin) may reduce LDL levels. It is VERY important to eliminate all forms of sugar for a few weeks, reintroduce (ONLY one for a month or so) a slightly sweet food, and switch different types of sweet foods to see which sweet food is more tolerable.

    Reply
  8. Bea Vallejo

    I really like honey in my tea i use a very small amount only when I drink it, would this be something I would have to also stop for awhile if I stop all sugars?
    I also during fresh lemon and cucumber in my water.
    I am normally health but lately my LDL has been a little hight. Is stress a contributor to hi LDL?

    Reply
  9. Bhagirath

    Hello Ma’m,
    Please guide me.
    I got my L I P I D Profile test report yesterday. It shows S. LDL: 169.31 while S.HDL: 34.47 along with S.Cholesterol: 232.28 mg/dl. What necessary steps to be taken to lower this High range LDL, HDL and S.Cholesterol.
    I would appreciate to reply.

    Thanks
    Bhagirath
    Rajkot(Gujarat-India)

    Reply
  10. Dawn

    Hi would drink beer or any other kind of thing

    Reply

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