Lifestyle changes, like switching up fat sources in your diet or adding more exercise to your weekly routine, may help reduce “bad” LDL cholesterol. If those changes aren’t enough, prescription medications may be an option.
Cholesterol has a few useful purposes. Your body needs it to make hormones and healthy cells. Yet having too much of the wrong type of cholesterol can cause health problems.
If you have too much “bad” LDL cholesterol in your blood, it begins to build up inside your blood vessels as plaque. Over time, plaque can lead to clogged arteries. You want to keep your LDL cholesterol below 100mg/dL. If you have underlying health conditions, a doctor may recommend a lower LDL goal.
Your LDL may be high for several reasons, including genetics. Based on the results of a cholesterol test (lipid panel), a healthcare professional may determine that your LDL is higher than desired. If so, you can take several steps to lower it.
You can typically manage LDL cholesterol levels with diet, exercise, and other lifestyle changes. If those actions don’t reduce your LDL enough, prescription medications may also be an option. Here are five tips to help you get started.
Foods to avoid
As part of a heart-healthy diet, you’ll want to avoid saturated and trans fats because they increase LDL cholesterol.
- red meat
- processed meats, such as hot dogs, bologna, and pepperoni
- full-fat dairy foods like ice cream, cream cheese, and whole milk
Trans fats are naturally found in some food products, like fats in animal products. They can also be produced synthetically through a process that uses hydrogen to turn liquid oil into solid fat. However, the Food and Drug Administration (FDA) banned artificial trans fats in December 2023.
These unhealthy fats not only raise LDL cholesterol but also lower HDL cholesterol. That’s why you should avoid them entirely, if possible.
You’ll find trans fats in foods such as:
- fried foods
- fast foods
- packaged baked goods like cookies, crackers, and cupcakes
Foods to limit
- butter
- cheese
- lobster
- egg yolks
- organ meats
Also, watch the amount of refined sugar and flour you eat.
Foods to include in your diet
- fatty fish like salmon, tuna, trout, herring, and sardines
- olive, canola, safflower, sunflower, and grapeseed oils
- avocados
- nuts like walnuts and pecans
- seeds
- soybeans
Stick with whole grains like whole wheat, brown rice, and oatmeal. Whole grains are also high in fiber, which helps to remove excess cholesterol from the body.
Round out the rest of your cholesterol-lowering diet with plenty of colorful fruits and vegetables, and lean protein like skinless chicken, beans, and tofu.