Low-density lipoprotein (LDL) cholesterol is often simply referred to as "bad cholesterol." This is because LDL cholesterol circulates through the bloodstream and binds to arterial walls where it builds up and reduces blood flow to the heart. Maintaining low levels of LDL cholesterol is beneficial and an important part of maintaining good cardiovascular health.
Instructions
1. Examine your overall diet. Eliminate foods high in saturated fats and begin eating more whole grains, fruits, and vegetables. Use healthy oils such as olive oil and canola oil. Make sure that you are consuming plenty of omega-3 fatty acids; these are found in foods such as fish or seaweed.
2. Find protein sources that are low in saturated fat. Instead of red meat, substitute lean cuts of poultry or fish. Alternately, for the majority of meals, consume non-animal sources of protein such as beans, tofu, and other soy-based meat alternatives.
3. Watch what you drink. Consume alcoholic beverages rarely and in moderation as the over-consumption of alcohol increases LDL cholesterol levels.
4. Quit the use of tobacco. Smoking and other tobacco products encourages the bodies production of LDL cholesterol. Talk to your physician and ask for help in devising a suitable plan to reduce and eliminate your use of tobacco products. If you do not use tobacco, resolve not to start.
5. Begin a routine of daily physical activity. Sustained periods of physical activity, such as walking or jogging, stimulate the bodies production of high-density lipoprotein (HDL) cholesterol or "good cholesterol." HDL cholesterol removes LDL cholesterol from the body. Obtain at least 30 minutes of exercise daily.
6. Take cholesterol-lowering medication. If LDL cholesterol is not controlled with diet and exercise, your physician will prescribe a cholesterol-lowering drug, such as Lipitor. Follow your prescription closely and do not skip any doses of medication.
Tags: bodies production, lipoprotein cholesterol, physical activity, tobacco products, your physician
