How to Lower LDL
What is LDL?
LDL stands for low-density lipoprotein and it is cholesterols that can cause heart attacks and blood clots. High amount of LDL in our blood will increase the chances of cholesterols that can collect on the walls of the blood vessels and create blockage in an artery and in turn will lead to plaque growth and atherosclerosis. Lipoprotein are not all bad and is actually important to our health, it is one of the carriers for cholesterols taking it where it needs to be. But keeping LDL low is important because it is one of the bad lipoproteins.
Why LDL is Bad
LDL is bad due to the chemical build up of LDL it can create inflammation in the artery because white blood cells try to get rid of it, LDL will turn toxic. When LDL and white blood cells come together and become toxic your body will then send more white blood cells to try to protect the area thus leading to more inflammation of the artery creating what is known as plaque. Soon the artery will be blocked by plaque, which is made up of cholesterol, cells, and debris and this will heart attacks and blood clots. LDL also tend of deposit in the walls of the arteries which is not good and this is possibly why the white blood cells attack them in the first place.
How to Lower LDL Cholesterol
Diet and exercise is the ultimate way to lower your LDL naturally as well as improve your overall health.
Choosing food that is low in saturated fat and dietary cholesterol is a good starting point for your diet. Food that is high in fiber and plant sterols will also help lower LDL.
Foods to Add to Your Diet:
- Oat Bran
- Flax Seeds
- Fruits high in fiber: example; banana, apple, avocado, guava, prunes, grapes, strawberries
- Vegetables high in fiber: example; broccoli, carrot, avocado, eggplant, soybeans, spinach, legumes
- Navy Beans
- Fish that are high in omega-3: example; mackerel, herring, salmon, halibut
- Walnuts (only a handful daily)
- Almonds (only a handful daily)
- Pecans (only a handful daily)
- Pistachio (only a handful daily)
- Olive Oil
- Soy Milk
- Food high in plant sterols: example; margarines, orange juice, yogurt drinks
**Note: Choose brown rice, whole wheat, oatmeal, barley, and other whole grain products
- Palm Oil
- Coconut Oil
- Whole Milk
- Half and Half Cream
- Cream Cheese
- Ice Cream
- Sour Cream
- Meat that is high in fat such as bacon, ribs, pastrami, bologna, pepperoni, lamb, etc
- Egg Yolks
As for exercise, regular exercise definitely helps with lowering LDL and maintaining a healthy weight for your age and height is desirable. The American health association recommends at least 30 minutes of moderate to intense exercise every day.
** Note: the foods listed are just examples of some of the food that is good or that is bad for your health regarding LDL, please also speak with a doctor as maybe some food is not right for your
Drugs to Lower LDL
If exercise and diet cannot lower your LDL enough or maybe it is not possible for you to exercise and/or diet then there are medication that can lower LDL (must consult doctor before taking medicine for lowering LDL.) Some drugs that are popular on the market for lowering LDL are Statins, Niacin, Fibrates, Zetia, and Bile Acid Sequestrants.
Smoking, diabetes, high blood pressure, and obesity are high contributors to having high LDL.
Healthy Life, Happy Life