How To Lower LDL Naturally
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:
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!