There are two types of cholesterol: HDL, known as the good kind, and LDL. Having high levels of LDL cholesterol is a very serious issue. One of the most common ways to combat it is with prescription drugs. But there are a lot of other effective ways to bring it down that can be done in conjunction with conventional drugs or, if caught in time, without the use of them at all.
Instructions
1. Avoid foods that are high in cholesterol. Foods that come from animals are naturally high in cholesterol. This would include meat and the products that come from animals. Some examples would be organ meats, whole fat dairy products, ice cream, eggs, regular cream, goose and duck. Animal skins should also be avoided, as they are high in cholesterol.
2. Limit your intake of saturated fats. Saturated fats cause LDL levels to rise significantly. Some foods to eliminate are egg yolks, processed meats such as sausage and hot dogs, butter, beef and poultry, especially dark meat. Coconuts and palm oils should also be avoided.
3. Avoid trans fats. Trans fatty acids are formed when oils are heated in the presence of hydrogen. This process is called hydrogenation. They are especially bad for you because they raise LDL levels and lower HDL levels at the same time. Foods to avoid would be anything that is deep fried, anything heavily processed and foods such as cakes, cookies, doughnuts and commercial baked goods.
4. Increase the fiber intake. Fiber cannot be digested by the system, and it is therefore excreted from the body. This process helps to lower cholesterol levels. Good sources of fiber would be fruits, vegetables, whole grains, wheat bran, oat bran and whole grain cereals. The American Heart Association recommends 25 to 30 grams a day.
5. Bring in the healthy fats. In particular, omega-3 fatty acids are recommended. This type of essential fat can be found in the form of oil, capsules or food. Flax seeds and cold water fish such as salmon, herring, mackerel and sardines are good choices. According the Mayo Clinic, this type of fish should be eaten at least twice a week for maximum benefits.
6. Get moving. Get at least 30 minutes of exercise every day. Even something as simple as walking has been shown to lower LDL cholesterol levels. But according to a study done by researchers at the Duke University Medical Center, engaging in moderate or vigorous exercise carries with it even greater benefits. They consider high intensity as the equivalent of jogging 20 miles a week or more. When this is done, not only do LDL levels drop, but HDL levels also rise.
7. Have a drink. Moderate intake of alcohol can actually have a beneficial effect on cholesterol levels. In this case, moderate would be the equivalent of drinking 1 beverage a day for women and 2 a day for men. Drinking this moderate amount of alcohol daily has been shown to raise HDL levels.
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