What Life Changes Can You Make to Lower LDL Cholestrol?
Cholesterol is composed of HDL which stands for “high-density lipoprotein,” and LDL which stands for “low-density lipoprotein.”
Of the two, LDL is your bad cholesterol, and this is the number that you want to keep low. If it has become elevated, there are several lifestyle changes you can make to lower it.
Exercise brings with it many benefits to the body, such as better range of motion, improved circulation, better brain function and mood regulation. According to the National Heart, Lung and Blood Institute, 30 minutes of moderate-intensity activity most days of the week can help increase your HDL levels and lower your LDL levels
Do something that you enjoy and can stick with through the course of time. Walking, jogging, bilking, swimming, weight lifting, elliptical training and rowing are all examples.
Eating big amounts of food can lead to bigger waist lines. An unfortunate circumstance of this is elevated LDL levels. If you are over your ideal weight range, cut back on your total daily intake to get your LDL levels down.
A reduction of 300 to 500 calories is favorable.
The abstinence in this case involves foods that are high in cholesterol, trans fats and saturated fat. These foods can elevate your LDL levels, and they are also high in calories that can lead to weight gain.
Processed meats, egg yolks, high-fat dairy products, fast-food and commercial baked goods are all foods you should avoid. Also be sure to read ingredient labels, and avoid foods that have any form for hydrogenated oils in them.
Sterols and stanols are substances that are found in plant cells that can have a positive effect on your cholesterol. According to the Harvard Medical School, foods that are fortified with these substances can help lower your LDL levels.
Check your local supermarkets for fortified yogurt, granola bars and orange juice.
Soluble fiber is a substance that creates bulk in your stomach when you eat it. According to the Mayo Clinic, eating at least 10 g of soluble fiber a day can lower your total and LDL cholesterol levels.
Incorporate foods that are high in soluble fiber into your daily diet like oatmeal, oat bran, barley, psyllium, prunes and apples.