Lifestyle changes, like switching up fat sources in your diet or adding more exercise to your weekly routine, may help reduce LDL cholesterol. If those changes aren’t enough, prescription medications may be an option.
Cholesterol has a few useful purposes. Your body needs it to make hormones and healthy cells. Yet having too much of the wrong type of cholesterol can cause health problems.
You have two kinds of cholesterol in your body, low-density lipoprotein (LDL) and high-density lipoprotein (HDL). If you have too much LDL in your blood, it begins to build up inside your blood vessels, forming what’s known as plaque. Overtime, plaque can lead to clogged arteries. You want to keep your LDL cholesterol below 100mg/dL.
HDL cholesterol, on the other hand, is the healthy kind of cholesterol. It helps clear LDL cholesterol out of your arteries. You want to aim for a level of 60 mg/dL or higher.
The first approach to lowering LDL cholesterol is with diet, exercise, and other lifestyle changes. Prescription medications may also be an option. Here are five tips to help you get started.
1. Adopt a new diet
The foods you eat play an important role in both lowering LDL cholesterol and raising HDL cholesterol.
Foods to avoid
As part of a heart-healthy diet, you’ll want to avoid saturated and trans fats because they increase LDL cholesterol.
You can find saturated fats in foods like:
red meat
processed meats, such as hot dogs, bologna, and pepperoni
full-fat dairy foods like ice cream, cream cheese, and whole milk
Trans fats are naturally found in some food products, like fats in animal products. They can also be manmade through a process that uses hydrogen to turn liquid oil into solid fat. Trans fats help packaged foods stay fresh for longer. Trans fats are unhealthy for your arteries.
These unhealthy fats not only raise LDL cholesterol, but also lower HDL cholesterol. That’s why you should avoid them entirely, if possible.
You’ll find trans fats in foods such as:
fried foods
fast foods
packaged baked goods like cookies, crackers, and cupcakes
Foods to limit
Although some cholesterol in your diet is fine, try not to overdo it. Limit high cholesterol foods like:
butter
cheese
lobster
egg yolks
organ meats
Also, watch the amount of refined sugar and flour you eat.
Foods to include in your diet
Aim to get your fat from healthier monounsaturated and polyunsaturated sources such as:
fatty fish like salmon, tuna, trout, herring, and sardines
olive, canola, safflower, sunflower, and grapeseed oils
nuts like walnuts and pecans
seeds
soybeans
Stick with whole grains like whole wheat, brown rice, and oatmeal. Whole grains are also high in fiber, which helps to remove excess cholesterol from your body.
Round out the rest of your cholesterol-lowering diet with plenty of colorful fruits and vegetables, and lean protein like skinless chicken, beans, and tofu.
2. Exercise more
Fitness is essential for your overall health and well-being, but it can also help boost your HDL cholesterol. Try to get 30 to 60 minutes of aerobic exercise on most days of the week.
If you have limited blocks of time, break your workouts up into more manageable chunks. Walk for 10 minutes in the morning, 10 minutes at lunchtime, and 10 minutes when you get home from work or school. Incorporate strength training with weights, exercise bands, or body-weight resistance at least twice a week.
3. Lose weight
Eating well and exercising more often will also help you trim down. If you’re overweight or obese, a loss of 5 to 10% of your weight may be enough to improve your cholesterol level.
4. Quit smoking
In addition to increasing your risk of cancer and lung disease, the chemicals in cigarette smoke damage your blood vessels and speed up the buildup of plaques inside your arteries.
Quitting smoking can be very challenging, but there are many resources available. Talk with your doctor about support groups or programs you can join for help.
5. Talk with your doctor about cholesterol-lowering drugs
If lifestyle changes aren’t helping to lower your LDL cholesterol enough, speak with your doctor about prescription drugs that may help. Some common cholesterol-lowering drugs include:
Statins: atorvastatin (Lipitor), rosuvastatin (Crestor), and simvastatin (Zocor).
Bile acid sequestrants: cholestyramine (Prevalite), colesevelam (Welchol), and colestipol (Colestid).
Cholesterol absorption inhibitors: Ezetimibe (Zetia)
Fibrates: clofibrate (Atromid-S), fenofibrate (Tricor), and gemfibrozil (Lopid)
PCSK9 inhibitors: evolocumab (Repatha), alirocumab (Praluent), inclisiran (Leqvio)
Some of these drugs lower LDL cholesterol, while others increase HDL cholesterol. A few do both.
Work with your doctor to find a medication that works for you.
If side effects are bothersome, be sure to let your doctor know. They may be able to adjust your dosage or drug protocol.
The takeaway
You may be able to lower your LDL cholesterol — and raise your HDL cholesterol — with a few lifestyle changes. This includes eating a healthy diet and getting regular exercise. If lifestyle changes aren’t enough, speak with your doctor about prescription medications.
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