How to Lower Your LDL and VLDL
- 1). Consume more fiber. Soluble fiber decreases LDL cholesterol and reduces the absorption of cholesterol into your bloodstream, according to the Mayo Clinic. Aim for five to 10 grams or more of soluble fiber a day, found in foods like oatmeal, beans, apples, pears and prunes.
- 2). Exercise. Regular exercise increases levels of good cholesterol, or HDL cholesterol, in the blood. "For the average Susan or Joe, even a little bit of moderate aerobic activity needs to be accompanied by a change in body composition --- less fat --- to increase HDL," says Robert H. Eckel, professor of medicine at the University of Colorado-Denver and former president of the American Heart Association. If you're currently overweight, losing just 10 percent of your body weight can substantially lower levels of LDL cholesterol, says Eckel.
- 3). Limit your intake of saturated and trans fats. Saturated fats, found mostly in animal products like beef, pork and butter, tend to increase LDL. "A reduction of saturated fats by a moderate amount will reduce LDL," says Eckel. Trans fats are even worse. These fats, found in commercially fried and processed foods, substantially increase LDL cholesterol while decreasing HDL. If you're using packaged foods, check the nutrition information for the amount of trans fat or saturated fat in the product and try to avoid products whose ingredients include hydrogenated or partially hydrogenated vegetable oil. The American Heart Association recommends limiting trans fats to 1 percent or less of your total calorie intake.
- 4). Supplement with niacin. Niacin, or nicotinic acid, is a water-soluble B vitamin that has been shown to lower LDL cholesterol by up to 10 to 20 percent. Taking a daily niacin supplement can also positively affect HDL cholesterol, raising it by 15 to 35 percent, according to US News. Some people experience side effects such as flushing and increased blood sugar, so consult with your doctor before adding a niacin supplement to your regimen.
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