cholesterol center

What Is the Fastest Way to Lower LDL Cholesterol?

Reviewed on 2/24/2022
An avocado cut in half and sliced into multiple pieces
Lifestyle changes such as a heart-healthy diet, regular exercise, not smoking or using tobacco/vape products, maintaining a healthy weight, and taking medications that treat high cholesterol can lower your LDL cholesterol.

The best, fastest way to lower your LDL cholesterol (low density lipoproteins or "bad" cholesterol) immediately is by changing your diet and incorporating some healthy habits into your everyday life. 

5 Ways to Lower LDL Cholesterol

Treatment to lower LDL cholesterol can begin right away with the following healthy lifestyle changes. 

  • Eat a heart-healthy diet
    • The American Heart Association recommends limiting saturated fat in the diet to less than 6% of daily calories and minimizing consumption of trans fats
    • Consume more plant sources of protein such as:
      • Beans
      • Lentils
      • Tofu
    • Pay attention to fat intake
      • Avoid saturated fats and trans fats
      • Avoid dietary sources of cholesterol such as egg yolks, organ meats, and shellfish
      • Limit so-called “good” fats such as omega-3s and olive oil because all types of fat are dense with calories and can lead to being overweight
    • The DASH (Dietary Approaches to Stop Hypertension) eating plan promoted by the National Heart, Lung, and Blood Institute is considered a heart-healthy approach
    • Eat fewer refined grains, such as white bread, white rice, white pasta, and white-flour foods like muffins, croissants, bagels, crackers, dried cereals, pretzels, and chips 
      • Choose whole grains such as:
        • Whole-wheat couscous
        • Polenta (cornmeal)
        • Quinoa
        • Wild rice
        • Kasha
  • Exercise regularly
  • Don’t smoke or vape
  • Lose weight if you are overweight

Medications used to treat high cholesterol include: 

What's Cholesterol?

Cholesterol is a waxy substance that functions in the body to help support cell membranes, manufacture hormones, aid in digestion, and convert vitamin D in the skin. About three-quarters of the cholesterol in the body is naturally produced in the liver, and the remainder comes from foods we eat. 

The American Heart Association recommends adults 20 years and older have their cholesterol levels checked every four to six years. 

Cholesterol scores usually contain three measurements:

  • Low density lipoproteins (LDL)
    • “Bad” cholesterol
    • Too much LDL can build up in the artery walls and form plaque that narrows arteries and restricts blood flow, which lead to coronary artery disease
    • High levels of LDL cholesterol mean a person has an increased risk of stroke and heart attack
  • High density lipoproteins (HDL) 
    • “Good” cholesterol
    • HDL removes LDL cholesterol from the bloodstream and the artery walls
    • A higher HDL score is desirable 
  • Triglycerides 
    • The most common form of fat in the body
    • Can be an energy source
    • A high triglyceride level can mean a higher risk of developing coronary artery disease

What Are Normal Cholesterol Levels?

People who do not have heart disease should aim for the following cholesterol levels:

  • Total cholesterol below 200 mg/dL
    • Levels above 200 mg/dL are considered high and mean a higher risk for developing heart disease
  • LDL cholesterol below 130 mg/dL
    • Or much lower for those at risk of heart attacks or stroke
  • HDL cholesterol above 60 mg/dL
    • HDL levels of 60 mg/dL and higher can help reduce the risk for heart disease
    • HDL levels of 40 mg/dL and lower are considered a risk factor for developing heart disease
  • Triglycerides below 150 mg/dL
    • Levels higher than 150 mg/dL increase the risk of developing heart disease and metabolic syndrome, which is also a risk factor for heart disease, diabetes, and stroke 
  • Non-HDL cholesterol below 160 mg/dL
    • This is the total cholesterol minus the HDL cholesterol
    • Or lower for those at risk of heart attacks or stroke

Health Solutions From Our Sponsors

From WebMD Logo

Cholesterol Resources
Featured Centers
Health Solutions From Our Sponsors
Reviewed on 2/24/2022
References
Image Source: iStock Images

https://www.heart.org/

https://www.uptodate.com/contents/high-cholesterol-the-basics?search=cholesterol&source=search_result&selectedTitle=1~150&usage_type=default&display_rank=1

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/

https://www.pritikin.com/your-health/health-benefits/lower-cholesterol/1759-5-tactics-to-reduce-cholesterol-quickly.html

https://www.pritikin.com/your-health/health-benefits/lower-cholesterol/1759-5-tactics-to-reduce-cholesterol-quickly.html