High levels of LDL or bad cholesterol is dangerous as it can lead to hardened arteries (athero-sclerosis) and coronary artery disease. If, a blood test shows elevated levels of LDL cholesterol (130-milligrams per deciliter or higher), it is imperative that you lower it to healthier levels.
Healthy diet choices and exercise are the first line of defense against high LDL cholesterol. Fatty and processed foods elevate LDL cholesterol, whereas there are other foods that help reduce it. Foods that are naturally high in cholesterol, include liver, eggs, red meat (especially organic red meat), high fat milk products. However, a recent study suggests that lean cuts of red meat (e.g., beef) are comparable to white meat (e.g., chicken) in their effect on cholesterol levels. As research continues, most experts agree that the best choice is still fish or skinless poultry (e.g., chicken or turkey).
Foods that are naturally low in cholesterol include skimmed milk products, certain types of fish, plant foods e.g. vegetables and fruits are naturally low in cholesterol. Eating foods that contain soy protein may also help lower total and LDL cholesterol levels.
While, there is little evidence that eating garlic may not lower your cholesterol but it does provide other heart-health benefits, such as thinning the blood and slowing the development of athero-sclerosis (hardening of the arteries).
Knowing which foods to avoid and which to include in your diet will not only improve cholesterol levels, but your overall health, as well. Exercise is another way of reducing high levels of LDL cholesterol. One of the best ways to reduce body fat is to exercise. Aside from the cardiovascular benefits, exercise increases muscle mass and triggers a series of reactions in the body that help to burn more fat and to lower cholesterol levels. Furthermore, exercise reduces levels of triglycerides, another type of fat in the blood. If, diet and exercise don’t work, ask your doctor to prescribe medication for lowering your cholesterol levels.