How to lower ldl cholesterol

We all want to be heart-healthy, and ensuring healthy levels of cholesterol — a fat, or lipid, carried through the bloodstream — is the first step.

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Low-density lipoprotein or LDL (bad) cholesterol contributes to plaque buildup along with triglycerides, another lipid. High-density lipoprotein or HDL (good) cholesterol discourages plaque buildup. Plaque can threaten the blood supply to the heart, brain, legs or kidneys, leading to heart attack, stroke or even death.

To reduce your risk for heart-related emergencies, registered dietitian Kate Patton, MEd, RD, CCSD, LD, and exercise physiologist Michael Crawford, MS, share 10 tips — five for lowering cholesterol through diet and five for making the most of exercise:

  • Chicken in fryer

    Forgo fatty meats, like processed meats such as bologna, salami, pepperoni and hot dogs; and fatty red meats, such as ribs and prime cuts of beef, pork, veal or lamb. Also, skip skin on chicken or turkey. Avoid full-fat dairy products such as whole milk, cheese, cream, sour cream, cream cheese and butter. These foods contain saturated fat as well as cholesterol — both associated with higher blood cholesterol and plaque buildup.

  • Oats

    Specifically, get friendly with foods high in soluble fiber. In the gut, soluble fiber can bind to bile (which is made up of cholesterol) and remove it. Look for soluble fiber in oats, oat bran, ground flaxseed, psyllium,  barley, dried beans and legumes, fruits and root vegetables, as well as some whole-grain cereals.

  • Peas in pod

    Choose at least one meatless meal per week. Substitute animal protein (meat, poultry, fish, eggs, cheese) for plant based protein such as beans, lentils, tofu or quinoa. Try these plant based proteins in salad, soup, stir fry, or a burrito to decrease your saturated fat intake and increase your fiber intake. If you enjoy meatless meals, try to go meatless for one day per week!

  • Research shows that following a low-carb eating plan can help you lose weight and reduce cardiovascular risk factors.  Choose high fiber carbohydrates like oatmeal, whole grain starches, beans, lentils, and fruit which will provide the energy you need, but also keep you feeling full.  The key is to watch your portions, aim for no more than about 1 cup of starch and/or fruit with meals.  Also, fill up on vegetables which are low in calories and high in fiber.

  • Man on scale

    If you’re overweight or obese, shed the extra pounds. Weight loss helps lower bad (LDL) cholesterol. Even a small-to-moderate weight loss — just 10 to 20 pounds — can make an impact.

  • Swimmer

    Work up to 90 minutes of cardiovascular exercise per day for optimum heart health and weight loss. Cardiovascular exercise means any activity that uses large muscles repetitively and increases the heart rate. Think walking, cycling, rowing, using the elliptical and swimming. If you find 90 minutes daunting, start with 30 minutes and work your way up a little at a time. For some people, 45 to 60 minutes of cardiovascular exercise is enough.

  • Exercise class

    Aim for a moderate level of exercise. You’ll know you’ve reached it when you can carry on a conversation when you exercise but can’t sing. Once you have safely mastered moderate-intensity exercise, consider High Intensity Interval Training (HIIT) one to two times per week. Emerging research suggests this type of training can improve upon moderate-intensity exercise benefits, especially for raising good (HDL) cholesterol.

  • Reminder note

    Consistency is the key. Work out regularly and you’ll watch your triglyceride levels drop. Triglycerides are the only lipid in the cholesterol profile used for energy. They decrease an average of 24 percent with regular cardiovascular exercise.

  • Variety is the spice of life, so try different exercises to stay motivated, to challenge other muscle groups, to reduce the risk of overuse injuries and to enjoy your physical activities.

  • Runners sport band

    Many great technology tools can give you feedback on your exercise. Smartphone apps often have exercise tracking, motivation techniques, calorie trackers and tips. In addition, biofeedback devices such as heart rate monitors (models with chest straps have better accuracy) and pedometers can help guide your exercise plan or help you with motivation.

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Note: If you have heart disease, check with your doctor before beginning an exercise program. A cardiac rehab program is a great way to learn the right exercises for you and jump-start your diet and exercise program. If you experience chest pain, pressure, tightness, excessive shortness of breath, lightheadedness or palpitations, stop exercising and consult a doctor.

3. Say yes to seafood

Fatty fish high in omega-3s, like salmon, tuna, sardines, and mackerel, are loaded with heart-healthy benefits, and can ultimately help lower LDL cholesterol. “Keep it varied, though,” Hogan says. “Don’t have tuna every single day, but work a variety of fatty fish into your diet a few times per week.” This will help limit your mercury exposure—tuna’s exceptionally high in the heavy metal, which can be potentially dangerous.how to lower cholesterol naturallyPhoto: Getty Images/Gradyreese

References

  1. Brown AS, Bakker-Arkema RG, Yellen L, et al. Treating patients with documented atherosclerosis to National Cholesterol Education Program-recommended low-density-lipoprotein cholesterol goals with atorvastatin, fluvastatin, lovastatin and simvastatin. J Am Coll Cardiol. 1998; 32: 665.
  2. Cannon CP, Braunwald E, McCabe CH, et al. Intensive versus moderate lipid lowering with statins after acute coronary syndromes. N Engl J Med. 2004; 350(15): 1495-504.
  3. Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults. Executive summary of the third report of the National Cholesterol Education Program (NCEP) expert panel on detection, evaluation, and treatment of high blood cholesterol in adults (Adult Treatment Panel III). JAMA. 2001; 285: 2486-97.
  4. Heart Foundation Australia. Lipid Management Guidelines 2001. Medical Journal of Australia. 2001; 175: S57-S88.
  5. Heart Protection Study Collaborative Group. MRC/BHF Heart Protection Study of cholesterol lowering with simvastatin in 20,536 high risk individuals: A randomised placebo-controlled trial. Lancet. 2002; 360: 7-22M.
  6. Kastelein JJ, Isaacsohn JL, Ose L, et al. Comparison of effects of simvastatin versus atorvastatin on high-density lipoprotein cholesterol and apolipoprotein A-I levels. Am J Cardiol. 2000; 86: 221.
  7. LaRosa JC, Grundy SM, Waters DD, et al. Intensive lipid lowering with atorvastatin in patients with stable coronary disease. N Engl J Med. 2005; 352(14): 1425-34.
  8. Ray KK, Cannon CP, McCabe CH, et al. Early and late benefits of high dose atorvastatin in patients with acute coronary syndromes: results from the PROVE IT-TIMI 22 trial. J Am Coll Cardiol. 2005; 46(8): 1405-10.
  9. Sacks FM, Tonkin AM, Shepherd J, et al, for the Prospective Pravastatin Pooling Project Investigators Group. Effect of pravastatin on coronary disease events in subgroups defined by coronary risk. Circulation. 2000; 102: 1893.
  10. Wood D, De Backer G, Faergeman 0, et al. Prevention of coronary heart disease in clinical practice: recommendations of the Second Joint Task Force of European and other Societies on coronary prevention. Eur Heart. 1998; 19: 1434-503.
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