LDL, the cholesterol from hell, is famous for depositing plaque on artery walls, which can lead to a dirt-in-the-fuel-line problem, and on to a heart attack. In this helpful piece in the New York Times, Jane Brody tells us that cutting LDL by 60 milligrams can reduce heart attacks and sudden death by 50 percent
after only two years. Excellent news, but how do we do it? Brody offer four paths to LDL redemption:
Alcohol. Consuming one or two drinks a day
can lower LDLs by 4 to 10 milligrams. Red wine is considered most
effective. For those who cannot drink alcohol, purple grape juice may
be a reasonable, albeit less effective, substitute.
Exercise. Aerobic exercise, like brisk walking, jogging, cycling and lap swimming, can reduce LDLs by 3 to 16 milligrams and
raise the good HDLs. Consistency is important. Aerobic activities
should be performed at least five times a week for maximum benefit.
Weight loss. When
achieved through diet and exercise, weight loss can reduce LDL levels
by as much as 42 milligrams. When achieved through drug therapy, weight
loss has been associated with an LDL drop of 10 to 31 milligrams.
Yoga and tai chi. These
forms of exercise, which are accessible to just about everyone who can
walk, even the elderly, have reduced LDLs by 20 to 26 milligrams when
done for 12 to 14 weeks.
Read more from Jane Brody in the New York Times.
Health, fitness and lifestyle tips for people over 50 who still like to play hard
Saturday, May 31, 2025
I haven’t a problem with my total cholesteral number but would like to increase my HDL which is lower then it should be (36). Any good ideas out there?
I’m 55 yrs. old, BMI is under 25, blood pressure is superb,eat rather healthy, workout twice a week at the gym, and walk the dogs several times a week.
Concerns me because of the fact that my father had his first of several strokes at 54 died at 70 but stuck in a chair for the remainder of his days. I have no desire to follow in his footsteps.