How To Lower LDL Cholesterol Levels & Reduce Health Risk
The most common causes of death in the United States are heart disease and stroke and both can be tied, in part, to high levels of LDL cholesterol (bad cholesterol) . For you good health you should not only know what your cholesterol levels are, but be aware of some of the ways how to lower LDL cholesterol levels so you can reduce your risk of developing these health problems.
About LDL Cholesterol
Our bodies get rid of excess cholesterol through our livers; Unfortunately, even the most efficient liver can only handle a certain level of cholesterol. If we take in too much, some of it will get in our blood.
As explained by The American Heart Association (AHA), when we have high levels of bad cholesterol (LDL levels) in our blood, we are increasing our risk of developing atherosclerosis, which is a buildup of plaque on artery walls.
As the available space in arteries begins to narrow, clot formation in the bloodstream could cause a blockage in that narrowed passage. We can suffer a heart attack or a stroke when blood flow becomes blocked.
How to lower LDL Cholesterol?
The U. S. Department of Health and Human Services has issued some guidelines (Therapeutic Lifestyle Changes (TLC) that can help you reduce LDL cholesterol . One of the guidelines is you have to change your diet.
You should drastically cut the amount of saturated fat and cholesterol in your diet in order to lower LDL cholesterol levels. Less than 7 percent of your caloric intake should come from saturated fat and you should eat less than 200 milligrams of cholesterol daily.
Increasing your intake of soluble fiber and food containing plant sterols can help boost your efforts in the right direction.
If you are overweight and have high cholesterol , weight loss can help improve your numbers as well. This is mostly important if you have elevated LDL numbers combined with low HDL levels and high triglycerides, as well as a waist circumference of more than 35 inches for women and 40 inches for men.
Moreover, doing at least 30 minutes of physical activity daily may not greatly help you lose a significant amount of weight, but it can further reduce LDL cholesterol levels.
How to Lower LDL Naturally With Foods?
The consumption of certain types of foods that have been proven to reduce the amount of LDL levels in the blood is recommended by The Mayo Clinic .
It is good to start your day out with a bowl of oatmeal . Throw in some an apple or some bananas and you’ve boosted the effectiveness even more. As oatmeal is high in soluble fiber, it reduces the amount of cholesterol your body will absorb.
Walnuts ,on the other hand,would be another good food addition. If every day you eat about 2 ounces of walnuts , you could lower LDL cholesterol by up to 12 percent. If in case you’re not a fan of walnuts, try almonds instead. Be sure to use these nuts as substitutes for foods rich in saturated fats to maximize the benefits.
Including the intake of omega-3 fatty acids in your diet is also a good idea. You will find high levels in many types of fish, including albacore tuna, and salmon and sardines.
Flaxseed oil and Canola oil and are also good sources. Most physicians today suggest to those who want to know how to lower ldl cholesterol levels that they eat fish at least twice a week in order to lower LDL cholesterol. These fatty acids can also help reducing both the risk of blood clots and lower blood pressure.