Low Density Lipoproteins

Written by Helen Glenn Court
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Most commonly known as LDL, low density lipoproteins are the bad cholesterol. They carry cholesterol from the liver throughout the body and let it accumulate on the walls of arteries, reducing the flow of blood and contributing to heart disease and stroke. A pairing of lipid and protein, low density lipoproteins usually outnumber high density lipoproteins--the molecule that inhibits them from accumulating in arteries—by at least 3 to 1.

Reducing Low Density Lipoproteins

You want to have the lowest possible levels of low density lipoproteins in your circulatory system. A range of 100 mg/dL to 130 mg/dL is good. Less is better. More is worse. From 135 mg/dL to 160 mg/dL is borderline risk, and higher than 160 mg/dL is high risk. What can you do about this dropping the numbers of low density lipoproteins in your system?

Change your lifestyle. It's not as difficult as it sounds. If you are overweight, lose the excess. Don't put it off: the more and the longer you carry more than your heart and vital organs and circulatory system are designed to carry, the greater the strain you put on them, and the harder it is to recover. This change in lowering your level of low density lipoproteins involves diet and exercise.

Either eliminate or reduce the amount of saturated fats—meat, whole milk dairy products, egg yolks—and of transfatty acids—processed and fast foods—and simple carbohydrates—refined sugars, cookies, desserts. This change alone will work wonders. Increase your consumption of fruits, vegetables, whole grains, legumes and complex carbohydrates, and unsaturated fats. Increase your aerobic physical activity. Exercise for 30 minutes at least three times a week. More is better, but be careful not to overdo exercise either. Too much of anything is not good for you.

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