LDL is often called "bad cholesterol" because high levels speed up plaque build-up in arteries. That raises your risk of heart attacks and strokes. The good news? You can measure LDL, understand the number, and take clear steps to lower it — sometimes without medications.
A standard lipid panel reports LDL-C in mg/dL. Rough targets many doctors use: under 100 mg/dL for most people, under 70 mg/dL for those with heart disease or very high risk. One practical fact: lowering LDL by about 38 mg/dL (1 mmol/L) cuts cardiovascular risk by roughly 20–25% over several years.
Want an accurate reading? A non-fasting lipid panel works for most people, but if your triglycerides are very high, your doctor might order a fasting test or a direct LDL measurement. If your risk is unclear, tests like non-HDL cholesterol or apolipoprotein B (apoB) give a fuller picture.
Start with food. Swap trans fats and limit saturated fats: replace butter, fatty meats, and full-fat dairy with olive oil, oily fish, beans, and nuts. Add soluble fiber — oats, barley, apples, and beans — which helps pull cholesterol out of circulation.
Try plant sterols or stanols: small daily amounts (about 2 grams) can cut LDL by 5–10%. They’re available in fortified spreads and some supplements. Also, aim for regular physical activity: 30 minutes of brisk walking most days lowers LDL modestly and improves HDL and blood pressure.
Lose even a little weight if you’re overweight. Dropping 5–10% of body weight often lowers LDL and improves other heart risk factors. Quit smoking and limit alcohol — both help your overall heart risk profile.
When lifestyle changes aren’t enough, medications can make a big difference. Statins are the most common: they lower LDL reliably and reduce heart events. Other options include ezetimibe, PCSK9 inhibitors, and bile acid sequestrants. Talk to your doctor about benefits and side effects — muscle aches and rare liver changes are possible with statins, but many people tolerate them well.
Track progress. Repeat a lipid panel after 6–12 weeks when starting changes or new drugs, then yearly once stable. If your LDL stays high despite effort, ask about specialist testing or alternative therapies.
Got questions about your number? Bring your lipid results and risk factors (age, blood pressure, diabetes, family history) to your clinician. That lets you both pick the right target and decide whether drugs are needed now or later.
Lowering LDL is a mix of small daily choices plus smart testing and, when needed, medicine. Start with one step this week — swap a saturated fat source for a plant-based option or add an extra 10 minutes of brisk walking — and build from there.
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