How to lower LDL begins with exercise and eating foods that are lower in cholesterol and saturated fat. Low-density lipoproteins, or LDL is the bad cholesterol found within the arteries. This waxy substance can increase one’s risk for developing heart disease. Build up of this waxy substance can eventually cause “hardening of the arteries” and lead to a heart attack or stroke. Since people with high cholesterol usually don’t have symptoms it is best to get a screening through a doctor at least every 5 years. There are some foods that help tremendously to lower cholesterol within the arteries. Some of the best fruits to lower LDL include apples, oranges, pears, strawberries, grapefruit, and melons. Basically all fresh fruit choices are beneficial as are fresh veggies but choosing organic is much better because of pesticides that are used by many growers.
Whole-grains, fresh fruits and vegetables are the best foods choices for those working on ways to lower blood lipids. Soy products are also good to include in one’s diet. The preferred meat to eat would be fish, especially wild salmon, and low fat choices such as turkey, chicken, and other lean cuts. Don’t forget to include fruits to lower LDL with other high fiber foods such as oatmeal. For cold cereal, try a bowl of cheerios, without adding sugar, using soy or non-fat milk. Switching from dairy to soy isn’t as hard to do as some people think. The consistency is much the same and some of the soy milk includes flavorings, such as vanilla or chocolate. If soy isn’t to one’s liking then try gradually substituting whole milk by going from whole to 2% to 1% to nonfat; doing this gradually will make it easier to switch permanently.
Dietary changes can be difficult because old habits may be hard to break. For some people it might be best to start out slowly and gradually replace one bad food with a healthy choice. Set some goals and introduce a new healthy alternative at least once per day. The long-term effects on the body are worth the change since good benefits come with those changes. Optimum low-density lipids should be less than 100 mg/dL. Some websites have very helpful information on how to lower LDL levels and why it is important to do so. Many of these concentrate on heart healthy food choices and a continuous exercise plan for effectiveness. These sites recommend at least 30 minutes of exercise 3 to 4 times per week for optimum results. Try to stick to an exercise routine that is enjoyable. There are many fitness clubs that offer alternative ways to exercise and have special trainers that will help in the process.
The benefits in finding out how to lower LDL levels are tremendous when put into practice. Reducing the risks for developing heart disease help to increase longevity but more than that, provides health benefits that raise quality of life. Eating right and exercising regularly will help to lower blood pressure and help the body to feel satisfied. Eating the wrong foods can lead to lethargy and digestive problems. Nutritionists say that if a person wants the body to feel good that it must be given the right nutrients to do so. Putting bad fuel in a vehicle will cause it to run poorly, the same is true for the human body.
Another reason to eat healthier is because it is God’s will that His children live in abundant health. “Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth” (3 John 1:2). Reading God’s word is beneficial for spiritual, mental, and physical health and the guidelines that He gave the Children of Israel included a plan for eating healthy. The Lord has given us many healthy choices that help our bodies to function properly including fruits to lower LDL. Polyphenolic compounds are found in red and purple grapes and red wine. These compounds prevent oxidation of LDL thus supporting lowering of cholesterol levels.
Adding garlic to food is another way to lower blood pressure, cholesterol levels, especially bad lipids. There are some healthy alternative ways to prepare foods that are already part of one’s diet by adding nuts, herbal seasonings, and garlic. Learn to be adventurous with healthy additives by adding walnuts to a salad or get helpful tips online by looking up information on how to lower LDL levels. For healthy snacks try dried fruits to lower LDL, or trail mixes. Consumers that are concerned with nourishing choices have influenced fast food establishments to offer salad and fruit options on their menus. So even if time constraints are an issue, there is no reason why one can’t choose healthier alternatives when eating out.