How to Lower LDL & Raise HDL Naturally
Low-density lipoproteins (LDLs) are known as "bad" cholesterol and High-density lipoproteins (HDLs) are known as "good" cholesterol. The most effective method of managing your cholesterol level is usually to raise your HDL level while reducing your LDL level. You can usually accomplish this effectively with diet and exercise, although you may also need medication.
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Instructions
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Lose excess weight. A sensible diet plan usually consists of eating slightly fewer calories than you burn for a gradual weight loss. This should lower your total cholesterol and raise your HDL level. Weight loss has a strong correlation with an increase in HDL level and you can expect to raise your HDL by 1 milligram per deciliter (mg/dl) for every six pounds that you lose.
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Monitor your fat consumption. You should limit the calories you receive from fat to 30 percent of your total caloric intake to lower your LDL level. You can raise your HDL level by replacing saturated fats from animal products with unsaturated fats such as peanut oil, canola oil and olive oil.
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Limit your cholesterol intake to lower your LDL cholesterol level. You shouldn't eat more than 300 milligrams (mg) of dietary cholesterol each day if you're essentially healthy and no more than 200 mg each day if you already have heart disease. Egg yolks, red meat and dairy products are common types of foods that are high in cholesterol.
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Engage in regular aerobic activity. Sustained exercise such as running, bicycling and walking is effective in reducing your LDL cholesterol level and increasing your HDL level. You should exercise vigorously for at least 30 minutes per session with five exercise sessions per week.
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Lower your LDL level with medication if necessary. Your doctor may prescribe a statin for excess LDL cholesterol. A fibrate like Clofibrate is primarily intended to reduce your total cholesterol.
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