How to Lower Your LDL Number
- 1). Slowly add fiber to your diet. When combined with water in your digestive system, fiber wraps around cholesterol and turns it into a gelatin-like substance. After this process happens, it is passed out of your body during a bowel movement. Foods like legumes, whole grains, and bran are high in fiber that will help lower your LDL. Ensuring you get 25 to 30 g of fiber a day should suffice.
- 2). Stay physically fit. The American Heart Association recommends that each person exercise for 30 minutes a day. Doing so can help raise your HDL number, which puts you at a lower risk for heart disease. This will also help speed your metabolism, which keeps your weight lower. You can also break up your daily exercise into 10-minute intervals throughout the day. These exercises can include weightlifting, walking, jogging or simply performing household chores that require you to be active such as vacuuming.
- 3). Talk to a doctor. Several prescription drugs can help you lower your LDL levels. Talk to a doctor so you can get the right match for your body and other existing conditions. This will also help you find a medication that will not negatively interact with other medicines you may be taking.
- 4). Reduce the amounts of cholesterol you ingest in your diet. Avoid high-fat or processed foods or products such as hot dogs, bologna, butter, margarine or lard whenever possible. Kidney, liver and other organ meats should also be avoided. Other food items to avoid are whole milk, egg yolks (yellow), fried foods, saturated fats and fatty meats.
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