How to Lower Your LDL Cholesterol

Cholesterol plays a crucial role in the body, but the balance between different types of cholesterol determines whether it supports or harms health, particularly the heart. Low-density lipoprotein cholesterol (LDL-C), often referred to as “bad cholesterol.” Elevated LDL levels increase the risk of cardiovascular disease, especially when LDL particles become oxidized (oxLDL) and deposit in artery walls. If your LDL levels are high, you can help reduce them through a combination of exercise, nutrition, and healthy lifestyle habits.

Generally, at least 150 minutes of moderate or 75 minutes of vigorous exercise per week can help improve cholesterol levels. However, it's essential to recognize that consistency and regularity of training are more important than volume, meaning it's better to spread exercise sessions throughout the week. Suppose you're currently not exercising or are unable to increase your volume because of health or other reasons. In that case, it is good to remember that any amount of exercise is better than being sedentary.

When it comes to nutrition, there are multiple ways to balance out your cholesterol levels. It’s important to understand that dietary cholesterol (from foods like eggs and shellfish) is not the same as blood cholesterol. Our bodies regulate the absorption of cholesterol from food; however, saturated fat interferes with the function of the LDL receptor, increasing the number of circulating LDL particles.

Main Factors when it comes to decreasing LDL blood lipid levels:

• Decreasing saturated fats: Red meat, coconut oil, butter, cheese, baked goods

• Increasing soluble and insoluble fibers

• Increasing antioxidants: Mitigates oxidized LDL.

• Increasing phytosterols: Competes with cholesterol absorption as it is structurally similar.

• Increasing your HDL “good cholesterol” to balance your levels:

  • Engage in regular aerobic exercise (running, cycling, swimming).

  • Choose healthy fats: Olive oil, avocados, fatty fish high in omega-3s.

  • Focus on high-quality food sources: Grass-fed organic red meat, wild salmon

Research shows that maintaining healthy LDL levels early in life greatly reduces the lifetime risk of cardiovascular disease. It’s not only your current cholesterol that matters, but also your long-term exposure to LDL levels. The earlier you reduce high LDL, the more protection you gain.

Sleep is a crucial but often overlooked factor in cholesterol management. Inadequate or poor-quality sleep disrupts hormonal balance, increases systemic inflammation, and elevates stress hormones, including cortisol. Over time, these changes can raise LDL cholesterol levels and promote the formation of oxidized LDL, which is particularly harmful to blood vessels and cardiovascular health. Chronic sleep disturbances are also associated with lower HDL cholesterol levels, resulting in an overall unbalanced lipid profile. Prioritizing 7-9 hours of consistent, high-quality sleep supports healthier cholesterol levels and reduces long-term cardiovascular risk.

Speak with your Client Advocate to determine a personalized heart health plan that reviews your current LDL levels.