LDL (Bad Cholesterol): What It Is and How to Lower It

Here’s a simple fact that surprises people: LDL is called "bad" for a reason — too much of it stacks up in your arteries and raises your risk for heart attacks and strokes. But you can measure it, track it, and lower it. This page gives real, practical steps you can use right now.

How LDL Affects Your Health

LDL stands for low-density lipoprotein. It carries cholesterol around your body. When LDL numbers stay high over time, cholesterol can build up on artery walls and form plaques. Those plaques narrow blood flow or break off and cause clots. Doctors usually aim for LDL under 100 mg/dL for most people; if you’ve had heart disease or are at very high risk, targets can be 70 mg/dL or lower. If your LDL is over 190 mg/dL, ask your doctor about familial hypercholesterolemia — that needs fast attention.

Want to know how you get tested? A lipid panel checks total cholesterol, HDL (the "good" kind), triglycerides, and LDL. Many labs now accept non-fasting samples, but some providers still prefer fasting for clarity. LDL is often calculated by a formula, though a direct LDL test is available when triglycerides are high.

Practical Ways to Lower LDL

Small changes add up. Start with food: cut saturated fats (think fatty cuts of meat, butter, full-fat dairy) and avoid trans fats on labels. Add soluble fiber — oats, beans, apples, and psyllium — which helps pull cholesterol from your body. Plant sterols and stanols (found in fortified foods) can shave LDL too. Swap refined carbs for whole grains and make fish or plant proteins a bigger part of meals.

Move more. Aim for about 150 minutes a week of moderate activity like brisk walking, or 75 minutes of vigorous exercise. Even regular walking and a bit of strength training help raise HDL and lower LDL. Losing 5–10% of body weight often improves cholesterol numbers noticeably.

Quit smoking and limit alcohol. Smoking lowers HDL and damages arteries. Alcohol can raise triglycerides and indirectly affect LDL—moderation matters.

When lifestyle changes aren’t enough, medications can help. Statins (like simvastatin) are the first-line drugs and lower LDL reliably. Ezetimibe and newer PCSK9 inhibitors are options when statins aren’t enough or cause side effects. Discuss risks and benefits with your doctor — muscle pain and rare liver changes are reasons doctors monitor treatment.

Want a quick plan? Get a baseline lipid panel, commit to a 3-month lifestyle push (diet + exercise + quit smoking if needed), then recheck levels and talk to your clinician about medication if targets aren’t met. If you have a family history of very high cholesterol or early heart disease, don’t wait — see your doctor sooner.

If anything feels urgent — chest pain, sudden shortness of breath, or fainting — seek emergency care. For steady, long-term management, tracking LDL and making steady changes gives you real control over heart risk.