My Journey to Health Part II – Researching How to Lower LDL Cholesterol

Upon learning my cholesterol was mildly elevated, I started looking online for strategies to lower LDL.

What I found:

1. Exercise regularly. The recommendations vary on this topic. An example is 150 minutes of moderate intensity aerobic exercise or 75 minutes of vigorous intensity aerobic exercise or a combination of both per week. Note: I already exceeded that by a lot.
2. Maintain a healthy weight. Losing weight tends to reduce LDL cholesterol. I thought my weight was not a major factor as I felt I was height/weight proportionate.
3. Don’t smoke. Clearly a good one and apparently can significantly lower LDL cholesterol. I didn’t smoke.
4. Limit stress. Chronic stress can raise LDL levels. Yoga, meditation, deep breathing and so on are recommended. I do feel I could work on this aspect. I do experience anxiety, have two young children, one with autism and other such stressors. …oh, and I live in the chaos and contentiousness of the USA. I have not implemented a lot of strategies in this area, but I have tried a little meditation.
5. Dietary Modifications. This is the area I could impact the most.
   • Choose healthy fats. Unsaturated fats such as those found in avocados, nuts and olive oil
   • Increase soluble fiber. Soluble fiber can help lower LDL cholesterol. It is in foods like oats, barley, fruits (especially apples, berries and pears), and vegetables (especially carrots, brussel sprouts, and broccoli)
   • Eat more plant-based protein. Beans, lentils and tofu.
   • Limit dietary cholesterol. Restrict or avoid foods high in dietary cholesterol such as egg yolks and organ meats.
   • Select healthier carbohydrates. Focus on unprocessed grains like brown rice, quinoa and whole wheat bread.
   • Limit added sugars.
   • Foods that can help lower LDL Cholesterol.
     • Fatty fish like salmon, mackerel and sardines are rich in omega 3 fatty acids.
     • Flaxseeds. They are a rich source of alpha-linolenic acid, which is a type of omega 3 fatty acids.
     • Almonds. Rich in monounsaturated fats.
     • Oatmeal. High in soluble fiber.
     • Psyllium. It is a soluble fiber supplement. Think Metamucil.

Medications are another route to lowering cholesterol, but it is not addressing the source of the problem, only the symptoms. That strategy will eventually stop being effective and can have undesirable side effects.

I spent days listening to YouTube videos about lowering Cholesterol while I hiked on nearby Little Mountain. Much of it focused on the best fruits, vegetables, nuts, fish, etcetera. I could see a plan forming in my mind.

So what did I do with this information? See Part III in my Journey to Health.