Low-density lipoprotein or LDL is one of the prime causes that lead to heart attack and other heart diseases. LDL collects on the insides of the walls of your blood vessels and causes atherosclerosis. LDL particles tend to be denser than any other kinds of cholesterol particles and put you at a greater risk for a heart attack. It is important that you monitor your cholesterol levels regularly to prevent any form of heart diseases.
How can you lower your LDL cholesterol?
Dietary change: Some foods are known to be effective in lowering the levels of low-density lipoprotein (LDL) in your body and help to combat your cholesterol levels. You can consume the following foods, to effectively control your LDL:
- Various forms of nuts such as almonds, walnuts, or Brazilian nuts
- Omega-3 fatty acids have proven effective to bring a drop in your cholesterol. Fatty fish such as salmon, tuna, sardines, herring, or mackerel can help. Flax seed oil, flax seeds, or fish oil supplements may also help to lower your LDL.
- Consuming stanols or sterols also can help to fight your cholesterol levels. They naturally occur in grains, vegetables, legumes, nuts, seeds, or fruits. Many manufacturers have started adding them in orange juices, granola bars, or yogurts to enhance their nutrients.
Limit saturated fats and trans fats: Saturated fats and trans fats not only increase your bad cholesterol but also decreases good cholesterol in your body. Try to avoid these fats in your regular diet to prevent any forms of heart diseases. Butter, lard, whipped cream, and various oils contain an unhealthy level of saturated fats; while processed foods, fast-food, or margarine contain trans fat that is extremely damaging. Educating about the various nutritional components of the foods before consuming them will prove to be very useful.
Water: Water is the lifeline of your body. In addition to the many advantages of drinking ample water, it also helps to provide essential nutrients to your body without promoting LDL in your body. You can also opt for green tea, which has active anti-oxidants to tackle your cholesterol problems. Sugary drinks or caffeinated drinks are known to increase your cholesterol level, so if possible, try to stay away from them.
Lose weight: To lose weight healthily, one needs the right combination of a balanced meal and healthy workout. Losing weight can help you significantly in reducing your LDL. Exercising on a regular basis will promote effective function of your heart and will also increase your healthy cholesterol while lowering bad cholesterol. Include exercises such as walking, swimming, jogging, yoga, or sports in your routine life to reap its healthy benefits.
Supplements: Consult with your doctor to take specifically-formulated medications that help lower LDL cholesterol in your body. Stains can help to prevent the liver from producing cholesterol and help your liver to absorb cholesterol buildup formed on your artery walls. Medications such as Lipitor (atorvastatin) may prove to be beneficial as it can help to block the production of cholesterol and reduce LDL.Medicines developed from pomegranate may also prove useful to lower the levels of LDL. PomeMax Pure High Strength Pomegranate Extract is made from the super-fruit pomegranate whose active antioxidants may help to reduce your LDL levels.
A well-balanced lifestyle that includes a healthy diet, regular exercise, and dedicated medication is the key to promoting healthy cholesterol in your body.