How to Lower ldl Cholesterol

You are not alone – there are plenty of people who are looking for ways on how to lower LDL cholesterol levels. Since cholesterol isn’t able to dissolve in the blood, it is delivered to many different parts of the body – carried by items called lipoproteins. The "bad" kind of cholesterol is referred to as LDL (better known as low-density lipoprotein). Plenty of perfectly healthy individuals display undesirable LDL cholesterol levels, but let me assure you that there are many different things you can do to correct this medical issue.

You probably already know this, but having too much "bad" cholesterol in your body causes high LDL levels. Over time, these sticky substances decide to slowly collect in the inner walls of your arteries, which  play an important role in the health of your heart and brain. When other substances come into play, a thick, hardened substance called plaque (and not the same kind that attacks your teeth) starts to stiffen your arteries by making them narrower. 

When the accumulation of plaque in the arteries is left untreated, you face the diagnosis of atherosclerosis. I suggest you receive immediate attention because when clots start to form and narrowed arteries become completely blocked – a heart attack or stroke is often the end result.

In addition to receiving medical attention for high LDL cholesterol levels, you may accompany prescription medications and other doctor-recommended treatments with the following lifestyle changes:

·    Lose Weight: To learn how to lower LDL cholesterol, focus on dropping those extra five to ten pounds you’ve always wanted to get rid of anyway. High cholesterol especially affects overweight individuals, as their diet often consists of the fats that contribute to LDL. Studies have also revealed that by shedding just ten pounds, you can decrease LDL cholesterol by 5% to 8%.

·    Make a List of Trouble Foods: Lowering cholesterol levels means changing what you eat. I suggest you create a list of foods known to raise cholesterol levels. While this doesn’t mean you have to completely cut out some of your favorite foods that wind up on the list, consider drastically limiting these items. An example of a troublesome food is deep-fried chicken.

·    Learn How to Substitute: So, you can’t have the fried chicken, but guess what you can have that is just as good – boneless, skinless, baked chicken – and with just the right seasonings, marinades, or sauces, you won’t even know the difference. Have you ever tried baked chicken with low-fat rosemary and garlic sauce? Aren’t you even a little bit curious about the baked chicken coated with smashed cornflakes that adds the crunch you miss in fried foods?

·    Avoid the Saturated Fats: Most of the foods that come from animals are full of saturated fats, which causes LDL cholesterol levels to rise. When cooking dinner, limit the amount of meats, whole-milk dairy products, and poultry skin that you use. Don’t forget that saturated fats are crawling in high-fat plant foods, such as palm oil. If you want to make a healthy switch in cooking oils, I suggest stocking up on olive oil, which is known to significantly reduce LDL cholesterol.

·    Choose Low-Fat Products: While whole-milk dairy like cheese, yogurt, and ice cream are frowned upon when trying to reduce LDL cholesterol levels, indulge in fat-free or low fat products that allow you to still savor the taste. I recommend checking out "slow-churned" ice cream products, which offer 1/3 less calories and up to 50% less fat.

·    Watch Out for Trans Fats: It’s amazing what you will learn if you take the time to scan the back of a package of junk food. If you think saturated fats really do a number on your health, consider the impact that trans fats deliver. I bet you didn’t know that trans fats were created in a lab to enhance the shelf life of processed foods. It’s not even a natural fat, but some man-made creation that is completely harmful to your health. Start reading labels and avoid it at all costs. Keep in mind that trans fats have a knack for popping up in packaged baked goods, fried foods, snacks, and potato chips.

While I have mentioned many different ways on how to lower LDL cholesterol levels, there are plenty more to consider, which can considerably improve your health. I also mentioned earlier about making a list of trouble foods that raise cholesterol levels, but I forgot to stress the importance of creating a list of foods that help fight to lower LDL. This includes flaxseeds, beans, apples, garlic, oatmeal, almonds, and soy proteins.