High levels of LDL are truly alarming, for you are at risk for developing several heart diseases. Learn about natural ways to lower LDL, about how you can do them and how these can help you. Understand also the benefits of these natural ways as compared to other methods of lowering LDL.
Low-density lipoprotein or LDL is a molecule which is a combination of protein and fat. This is the cholesterol that accumulates in the walls of the blood vessels leading to atherosclerosis which predisposes you to developing various heart diseases, such as heart attack. There are several factors that can lead to having high levels of LDLs which include diet, obesity, cigarette smoking, sedentary lifestyle and stress.
One of the easiest natural ways to lower LDL is to make dietary changes, especially if you love eating foods that are high in fats and cholesterol. If your diet consists of refined carbohydrates, it is recommended that you switch to whole-grain carbohydrates. Increasing your intake of fruits and vegetables is a great help. Five servings of vegetables are recommended daily such as broccoli, spinach, bell and chili peppers. Garlic and onions are also helpful in lowering LDL including scallions, shallots, leeks and chives. Instead of having sweets for desert, have fruit instead. Drinking fruit juices will just raise your blood sugar level, causing your body to produce insulin, which ultimately causes your triglycerides to increase. So, it's better eat the fruits so that you will have the fiber, too.
Another one of the natural ways to lower LDL is to increase the level of high-density lipoproteins or the HDLs. You can do this by increasing your intake of HDL sources. Have a daily serving of avocados, olive oil, nuts, nut butters and nut oils which are good sources of essential fatty acid. You can also eat fish, one of the best sources of Omega-3 fatty acids and considered good cholesterol. Mackerel, salmon and Nordic sardines are recommended.
Losing weight is also a natural way to lower LDL, which is actually a must for those who are obese and overweight. According to studies, losing weight even if it just a small amount will help a lot in lowering down your LDLs. To lose weight, eat a balanced diet by keeping the tips that were mentioned above.
You must also exercise regularly. You can go to the gym, do Pilates or yoga, or you can simply run or walk every morning before heading out for work. It's a good idea to check with your doctor first about what is safe and healthy for you, just to be sure.
Lifestyle changes are also some of the natural ways to lower LDL. When you have a sedentary lifestyle, such as sitting in front of a computer all day at work with little time for moving, you should find ways to move around. For example, you can actually start taking the stairs instead of the elevator, walking or ride a bike to work if it is closer by. What is important is that you increase your activity level which will definitely lower your LDLs.
If you are constantly stressed, you should find ways to better manage because stress increases LDLs. Ask for help from your friends and family members or do some activities where you can be relieved of the stress. With these natural ways to lower LDL, you don't need to spend too much money and effort.
Darran Butler is a heart health and cholesterol wellness expert with a passion for showing others how to live healthy and passionate lives. He has helped countless others achieve their health objectives and, specifically, showing them natural ways to lower LDL. For more information on Darran Butler and how he can help you, visit his site for a free report that will show you how to stay super heart healthy with ideal cholesterol at http://improvinghealthsecrets.com/
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