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How To Lower LDL Naturally

Updated on October 23, 2011

How To Lower LDL Naturally

Low density lipoprotein (LDL) is often tagged as the "bad" kind of cholesterol because high levels indicate a heightened risk of cardiovascular disease. A simple blood test (preceded by 12 hour fasting and the suspension of certain existing medication) is the quickest way to check the heart risk of a patient.

Thankfully, as worrying as discovering high LDL levels is, a fundamental change in diet and lifestyle can dramatically lower risk factors permanently. In this article I will offer a no-nonsense guide on how to how to lower LDL naturally, without additional medication. Be advised however, that I am not a trained professional and that people with existing conditions (and are taking medication) would be advised to consult with their doctor.

LDL Levels And Risk

Where do you stand? If you've recently had blood tests, match up your value with the ones below.

  • Under 100mg/dL - The optimum range.
  • 100-130 - Borderline optimal range.
  • 130-160 - Borderline high.
  • 160-190 - High risk
  • 190+ - High risk, may require additional treatment.

Dietary Life-Style Changes

Naturally treating high levels of LDL will involve taking steps which will improve your health not only in terms of cardiovascular health, but all-across-the-board as well. One of the fantastic side-effects of effectively treating high LDL, is that you will undoubtedly reduce your risk for many illnesses at the same time. While it may initially seem daunting and a little too restrictive, bear in mind that even small changes will improve your health.

  • Being overweight compounds the risks for heart disease, as well as drastically increases LDL (as an indication of a fat-high diet). Aim for incremental reductions in body weight (I like to set manageable targets for myself such as losing 5% of my body weight at a time).
  • Aerobic Exercise can have a modest impact (which may be all you need) on your LDL levels, and offer a wide-range of additional health benefits.
  • Avoid trans fats and limit saturated fats. Not only do they increase LDL, they have a detrimental impact on HDL, your "good" cholesterol.
  • Taking more fibrates can increase your HDL and lower your LDL by impressive amounts (around the 20% mark).
  • Try some natural supplements. The additional of all-natural supplements such as artichoke, barley oil and garlic extracts can help reduce LDL. When diversifying your diet and making fundamental changes pay attention to how your body responds. It may take time for your body to fully adjust to the changes.
  • Reduce your intake of high glycemic foods. Lowering the amount of "simple carbs" such as high-fructose corn syrup and sugar will have countless indirect and direct health benefits.
  • Oats, oats and more oats! Oats contain beta-glucan, which is a proven way to control oscillating levels of high LDL.

Some Food Ideas

Eating more fish (a couple of times a week would be ideal) can reduce heart risk and lower blood pressure due to the fact that it contains high levels of Omega-3 fatty acids. Some of the best choices include:

  1. Mackerel.
  2. Salmon.
  3. Herring.
  4. Sardines.
  5. Halibut.

In addition, don't shun the occasional nut-based snack! Nuts such as walnuts and almonds have a positive effect on reducing blood cholesterol and -- even if I do say so myself -- are quite tasty and filling!

Having said that, and having made myself hungry, this concludes this brief article on ways to efficiently lower LDL naturally. Please forward any concerns, suggestions or criticisms on the comment section below and I'll get back to you as soon as humanly possible!

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    • thooghun profile imageAUTHOR

      James D. Preston 

      6 years ago from Rome, Italy

      Thanks for the feedback Dwel! You make a valid point. Thank you for the pointer, I will update the article.

    • dwelburn profile image

      David 

      6 years ago from Birmingham, UK

      Some useful advice here. You need to address triglycerides as well as HDL, as these pose at least as high a risk of heart disease. Fortunately most of the measures that address one will address the other. The biggest cause of raised triglycerides is eating too much sugary foods and refined carbs. Most people eat far too much of this sort of 'food'.

    • FGual profile image

      FGual 

      7 years ago from USA

      Great Hub that more must heed. I eat lots of tuna and rarely salmon, maybe that should be turned around. Have a daily cup of green tea with a squirt of lemon juice, and some nuts for snacking about twice a week. I could do more.

    • nancynurse profile image

      Nancy McClintock 

      7 years ago from Southeast USA

      Great hub, Good research. This is an important topic with the poor diet so many of us eat.

    • kerlynb profile image

      kerlynb 

      7 years ago from Philippines, Southeast Asia, Earth ^_^

      Had to vote this hub useful, which it clearly is.

      I eat oats together with a cups of green tea each breakfast. It makes me happy knowing that my heart would thank me for these superfoods I eat :)

      Another food that many hubbers and docs have suggested for lowering bad cholesterol is VCO - virgin coconut oil.

    • raakachi profile image

      raakachi 

      7 years ago from Madurai / Tamilnadu / India

      very useful tips to be welcomed! Thanks for sharing.

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