What are some ways of lowering LDL cholestrol levels?


Quick Answer

According to Mayo Clinic, there are many dietary changes that can help lower LDL cholesterol, including adding 5 to 10 grams or more of soluble fiber to the diet daily. Soluble fiber, found in oatmeal, oat bran, beans, apples, pears and many other foods, helps to reduce the absorption of cholesterol into the bloodstream.

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Full Answer

Eating two servings of fatty fish per week, such as salmon, mackerel or sardines, also helps to lower LDL cholesterol, according to Mayo Clinic. To avoid unhealthy fats, it is best to bake or grill the fish. Eating a handful of walnuts, almonds, hazelnuts, peanuts or other nuts daily is also effective in reducing blood cholesterol. Antioxidants present in olive oil can help to lower LDL cholesterol while leaving HDL cholesterol in place. Substituting 2 tablespoons of olive oil for other fats in the diet daily can create this heart-healthy effect.

Cutting back on overall fat intake in the diet as well as minimizing the consumption of saturated fats and trans fats can help to lower LDL cholesterol, according to Mayo Clinic. Getting plenty of regular exercise, maintaining a healthy weight and quitting smoking can all help to keep LDL cholesterol levels within a healthy range.

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