How Can I Lower My LDL Cholesterol Level?
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LDL cholesterol is low density lipoprotein also called 'bad cholesterol'. It carries the highest amount of cholesterol or steroid lipid in the blood and causes accumulation of fatty deposits of cholesterol in the artery walls that feed the heart and brain. This leads to many heart diseases and strokes. For a healthy person the safe LDL cholesterol level is 160mg/dl.
However, if you have a history of heart disease and diabetes, you must concentrate in lowering your LDL levels. If you experience symptoms like fat deposits in the skin tendons, pancreatitis, abdominal pain and liver and spleen swellings, then it is an indication that your LDL cholesterol levels are abnormally high and should be lowered.
Dietary Therapy
Since high LDL cholesterol levels are caused by eating a diet of foods rich in unhealthy saturated fats and cholesterol, dietary therapy can help lower LDL cholesterol to safe levels. You should consume a low fat and low cholesterol diet. Total fat intake including unsaturated fats, polysaturated and monounsaturated fats should be reduced to 30% of the total calories you intake daily.
LDL cholesterol is low density lipoprotein also called 'bad cholesterol'. It carries the highest amount of cholesterol or steroid lipid in the blood and causes accumulation of fatty deposits of cholesterol in the artery walls that feed the heart and brain. This leads to many heart diseases and strokes. For a healthy person the safe LDL cholesterol level is 160mg/dl.
However, if you have a history of heart disease and diabetes, you must concentrate in lowering your LDL levels. If you experience symptoms like fat deposits in the skin tendons, pancreatitis, abdominal pain and liver and spleen swellings, then it is an indication that your LDL cholesterol levels are abnormally high and should be lowered.
Dietary Therapy
Since high LDL cholesterol levels are caused by eating a diet of foods rich in unhealthy saturated fats and cholesterol, dietary therapy can help lower LDL cholesterol to safe levels. You should consume a low fat and low cholesterol diet. Total fat intake including unsaturated fats, polysaturated and monounsaturated fats should be reduced to 30% of the total calories you intake daily.
Eliminate, or at least reduce, the amount of food items you eat that are known to be high in fats and cholesterol. Such foods include most meats (beef, pork, lamb, etc) and eggs.
5grams of soluble fiber from oats and whole oat flour can lower LDL cholesterol by 5 %. Other LDL lowering foods are fish with omega 3 fatty acids, nuts with healthy fats, fiber, phytonutrients and antioxidants; foods with plant sterols like Acai berry, margarine, orange juice and salads as well as Soy products.
Replace some of the high cholesterol foods mentioned above with some veggies, and you're well on your way to improvement. A complete eliminate of the higher concentration foods is not necessary in most situations.
Lifestyle Change Therapy
Weight loss can lower LDL cholesterol levels. This can be achieved by exercise and higher activity levels. Aerobic exercises like jogging, cycling, swimming and running can lower LDL by 10%. Yoga, walking and weight training can also aid this cause. Many people find that the little things make all the difference in getting an appropriate amount of exercise into their day: taking the stairs up to their office instead of using the elevator, walking to the coffee shop instead of driving, etc.
Since cigarette smoking forms oxidized LDL that leads to atherosclerosis it is recommended that you quit smoking for safe LDL levels. Drinking alcohol in moderation- one drink a day for women and two daily for men- can lower LDL by 4-8%.
Medication
If dietary and lifestyle therapy don't produce required affects, doctors prescribe drug therapy. Common LDL lowering medications include resins like cholestyramine (Questran), colestipol (Colestid), statins like lovastatin (Mevacor), pravastatin (Pravachol) and simvastatin (Zocor); nicotinic acid (niacin) and fibrates such as gemfibrozil. Cholesterol absorption inhibitors are drugs that prevent the stomach from absorbing cholesterol from digested food. Be sure to consult with your doctor before starting to take any medication.
Natural and Herbal Treatments
Artichoke helps better digestion of fats to lower LDL. Garlic is good for the heart. Guggul reduces LDL by increasing HDL, Policosanol, Calcium citrate, and beta-carotene. These are just a couple examples of the numerous 'natural' approaches that have been receiving more popularity in recent years, as some people try to move away from medications.
In general, there is no 'silver bullet' for lowering cholesterol levels. Many people have found that the most effective strategy is a multi-pronged approach of some of the items listed above, as opposed to relying upon any one specific remedy. That means, for example, changing their diet and getting more exercise. Or, taking some medication and getting the recommended levels of cardio exercise.
More details: The Oxidized Cholesterol Strategy
Learn more: Herbs For High Blood Pressure
However, if you have a history of heart disease and diabetes, you must concentrate in lowering your LDL levels. If you experience symptoms like fat deposits in the skin tendons, pancreatitis, abdominal pain and liver and spleen swellings, then it is an indication that your LDL cholesterol levels are abnormally high and should be lowered.
Dietary Therapy
Since high LDL cholesterol levels are caused by eating a diet of foods rich in unhealthy saturated fats and cholesterol, dietary therapy can help lower LDL cholesterol to safe levels. You should consume a low fat and low cholesterol diet. Total fat intake including unsaturated fats, polysaturated and monounsaturated fats should be reduced to 30% of the total calories you intake daily.
LDL cholesterol is low density lipoprotein also called 'bad cholesterol'. It carries the highest amount of cholesterol or steroid lipid in the blood and causes accumulation of fatty deposits of cholesterol in the artery walls that feed the heart and brain. This leads to many heart diseases and strokes. For a healthy person the safe LDL cholesterol level is 160mg/dl.
However, if you have a history of heart disease and diabetes, you must concentrate in lowering your LDL levels. If you experience symptoms like fat deposits in the skin tendons, pancreatitis, abdominal pain and liver and spleen swellings, then it is an indication that your LDL cholesterol levels are abnormally high and should be lowered.
Dietary Therapy
Since high LDL cholesterol levels are caused by eating a diet of foods rich in unhealthy saturated fats and cholesterol, dietary therapy can help lower LDL cholesterol to safe levels. You should consume a low fat and low cholesterol diet. Total fat intake including unsaturated fats, polysaturated and monounsaturated fats should be reduced to 30% of the total calories you intake daily.
Eliminate, or at least reduce, the amount of food items you eat that are known to be high in fats and cholesterol. Such foods include most meats (beef, pork, lamb, etc) and eggs.
5grams of soluble fiber from oats and whole oat flour can lower LDL cholesterol by 5 %. Other LDL lowering foods are fish with omega 3 fatty acids, nuts with healthy fats, fiber, phytonutrients and antioxidants; foods with plant sterols like Acai berry, margarine, orange juice and salads as well as Soy products.
Replace some of the high cholesterol foods mentioned above with some veggies, and you're well on your way to improvement. A complete eliminate of the higher concentration foods is not necessary in most situations.
Lifestyle Change Therapy
Weight loss can lower LDL cholesterol levels. This can be achieved by exercise and higher activity levels. Aerobic exercises like jogging, cycling, swimming and running can lower LDL by 10%. Yoga, walking and weight training can also aid this cause. Many people find that the little things make all the difference in getting an appropriate amount of exercise into their day: taking the stairs up to their office instead of using the elevator, walking to the coffee shop instead of driving, etc.
Since cigarette smoking forms oxidized LDL that leads to atherosclerosis it is recommended that you quit smoking for safe LDL levels. Drinking alcohol in moderation- one drink a day for women and two daily for men- can lower LDL by 4-8%.
Medication
If dietary and lifestyle therapy don't produce required affects, doctors prescribe drug therapy. Common LDL lowering medications include resins like cholestyramine (Questran), colestipol (Colestid), statins like lovastatin (Mevacor), pravastatin (Pravachol) and simvastatin (Zocor); nicotinic acid (niacin) and fibrates such as gemfibrozil. Cholesterol absorption inhibitors are drugs that prevent the stomach from absorbing cholesterol from digested food. Be sure to consult with your doctor before starting to take any medication.
Natural and Herbal Treatments
Artichoke helps better digestion of fats to lower LDL. Garlic is good for the heart. Guggul reduces LDL by increasing HDL, Policosanol, Calcium citrate, and beta-carotene. These are just a couple examples of the numerous 'natural' approaches that have been receiving more popularity in recent years, as some people try to move away from medications.
In general, there is no 'silver bullet' for lowering cholesterol levels. Many people have found that the most effective strategy is a multi-pronged approach of some of the items listed above, as opposed to relying upon any one specific remedy. That means, for example, changing their diet and getting more exercise. Or, taking some medication and getting the recommended levels of cardio exercise.
More details: The Oxidized Cholesterol Strategy
Learn more: Herbs For High Blood Pressure
