4 Steps to Lower LDL Cholesterol

Lisa Nelson, RD, LN Health Pro May 11, 2009
  • LDL (low-density lipoprotein) cholesterol carries mostly cholesterol, some protein, and minimal triglycerides throughout your circulation, depositing cholesterol along blood vessel walls as it travels. 

     

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    LDL cholesterol is commonly referred to as the "bad" cholesterol because it's deposited along artery walls and if it becomes oxidized it will form a plaque eventually leading to blockage of your arteries.  For this reason, physicians like to see low LDL levels.  The American Heart Association recommends LDL cholesterol be below 130 mg/dl and ideally less than 100 mg/dl. 

     

    Here are four options to lower LDL cholesterol:

     

    Unsaturated Fats

    To lower LDL levels evaluate your diet for saturated and trans fats.  You want to replace saturated and trans fats with heart healthy unsaturated fats, such as omega 3 fatty acids.  Use this link to learn more about trans fats and saturated fats.

     

    Soluble Fiber

     

    Increase dietary fiber, especially soluble fiber.  Eat 25-35 grams of fiber daily and of this at least 15 grams should be soluble fiber.  Research has shown that for every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.  Learn more here: Dietary Fiber: 4 Tips to Lower Cholesterol with Fiber

     

    Plant Sterols

     

    Eat plant sterols everyday.  Eating 2 grams of plant sterols each day will on average reduce your LDL cholesterol 10%.


    Plant sterols occur naturally in foods at low levels, so some foods have been fortified. Here is the amount of plant sterols in some foods:

    Avocados, 1 small 0.13 grams
    Corn Oil, 1 tablespoon 0.13 grams
    Sunflower Seeds, 1/4 cup 0.19 grams
    Oat Bar with plant sterols, 1 bar 0.4 grams
    Orange Juice with plant sterols 1.0 gram
    Vegetable oil spread with plant sterols, 1 tablespoon 1.0 gram

     

    Benecol is also an option to boost plant sterol intake.

     

    Physical Activity

    Also, inactivity can cause higher cholesterol levels.  Increase physical activity to increase HDL, lower LDL, and lower triglyceride levels.  Check with your physician before starting an exercise program if you're not currently active.

     

    For additional steps you can take to promote lower cholesterol naturally, sign up for the free e-course How to Lower Cholesterol in 8 Simple Steps.