Lower LDL Cholesterol

Lower LDL Cholesterol Naturally

 How do we Lower LDL Cholesterol?

 Before we can discuss how to lower ldl cholesterol, first we need to have a clear understanding of what cholesterol is and why it’s important.

What is Cholesterol?
The American Heart Association defines cholesterol, or as it is often misspelled ‘colesterol’, as a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body’s cells.

Cholesterol is an important part of a healthy body because it’s used to form cell membranes, some hormones and is needed for other functions. But a high level of cholesterol in the blood — hypercholesterolemia — is a major risk factor for coronary heart disease, which leads to heart attack.

There are 2 types of cholesterol that you should be concerned with.

| LDL Cholesterol | HDL Cholesterol |

What is LDL Cholesterol?

Low-density lipoprotein (LDL)  is the major cholesterol carrier in the blood. If too much LDL cholesterol circulates in the blood, it can slowly build up in the walls of the arteries feeding the heart and brain. Together with other substances it can form plaque, a thick, hard deposit that can clog those arteries. A high level of LDL cholesterol (160 mg/dL and above) reflects an increased risk of heart disease. If you have heart disease, your LDL cholesterol should be less than 100 mg/dL and your doctor may even set your goal to be less than 70 mg/dL. That’s why LDL cholesterol is called “bad” cholesterol. Lower levels of LDL cholesterol reflect a lower risk of heart disease.

5 Ways to Lower LDL Cholesterol Naturally?

Exercise Regularly – Not enough can be said about getting at least 30 minutes of aerobic exercise a minimum of 5 days a week.  You’ll feel better, may lose weight, can lower your ldl cholesterol and lower your risk of heart disease.  Make it a habit but consult your doctor before starting any new exercise routine.

Eat More Fruits & Vegetables – Fruit and vegetables contain high fibre content and almost no cholesterol.   Consumption of Fruit and vegetables are great for your overall health, they can promote healthy bowel movements and are, for the most part, low in calories.  

A healthy diet includes adding vegetables and fruit every day. Vegetables like broccoli, green beans, leafy greens, zucchini, cauliflower, cabbage, carrots, and tomatoes are low in calories and high in fiber, vitamins, and minerals. Try to eat about 3 to 5 servings of vegetables every day. Fruit is also a good source of fiber, vitamins, and minerals. You should try to eat about 2 to 3 servings of fruit each day.

Eat Fish – Fish contain Omega 3 fatty acids which have been shown to lower ldl cholesterol.  Recommended fish are mackerel, lake trout, tuna, sardines and salmon, these generally contain higher levels of Omega 3 fatty acids.   The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week.  You can find these fats in a variety of sources, including spinach, mustard greens, wheat germ, walnuts, flaxseed (and flaxseed oil), soybean and canola oil, and even pumpkin seeds. But the very best source is fish.

Stop Smoking – Stopping smoking will not only raise your HDL (good) cholesterol, but it will lower your LDL cholesterol as well.  A double whammy of heart healthy benefits.

Dietary Supplements – There are several supplements that have proven to lower LDL cholesterol when taken regularly.  The most common of these is Niacin or B3.  Click here for list of commonly recommended supplements that can lower your ldl cholesterol.

What is HDL Cholesterol?

Lipoproteins, which are combinations of lipids (fats) and proteins, are the form in which lipids are transported in the blood. The high-density lipoproteins transport cholesterol from the tissues of the body to the liver so it can be gotten rid of (in the bile). HDL cholesterol is therefore considered the “good” cholesterol. The higher the HDL cholesterol level, the lower the risk of coronary artery disease. A high HDL cholesterol level helps fight heart disease.

5 Ways to Raise HDL Cholesterol?

• Quit Smoking – If you’ve been looking for a reason; this is a big one.
• Exercise regularly – 30 Min a Day 5 days a week can raise HDL levels.
• Drink Alcohol in Moderation - Doctors recommend 1-2 glasses per day if you are going to drink.
• Eat Healthier Fats – When following a  heart-healthy diet, only between 25 and 35 percent of your total daily calories can come from fat — however saturated fat should be less than 7 percent of your total daily calories. Try and avoid foods that contain saturated and trans fats, which will raise your LDL (bad) cholesterol and worsen inflammatory effects, and can cause heart disease.
• Maintain a Healthy Weight – Losing just a few pounds, if you’re overweight, can raise your HDL (good) Cholesterol.  

What are Healthy Levels of Cholesterol?

How much cholesterol should we eat per day?

The American Heart Association recommends that we consume less than 300 mg of cholesterol per day through food for people with no heart disease risk factors.  The agency recommends less than 200 mg per day through food for people who have any heart disease risk factors.