Want the lowdown on cholesterol?
HDL= Good
LDL = Bad
Triglycerides = the fat in your bloodstream
Cholesterol is a substance found in the body and in animal products. A certain amount of cholesterol is necessary for proper brain and nerve functions, building cell membranes, and hormones. But too much “bad” LDL cholesterol clogs the arteries and puts one at risk for a heart attack or stroke. So it is important to avoid the “bad” LDL as much as possible and do whatever we can to boost the “good” HDL, which actually has beneficial and protective effects.
Optimal cholesterol ranges should be between 170 to 190. Studies have shown that very low cholesterol levels (below 150) increase risk of death from other causes, including liver cancer, lung disease, certain kinds of stroke, and even Parkinson’s disease. (James Duke, Green Pharmacy)
Genes to seem to play a large role in how certain foods affect us, and there is controversial information out there as to how just how much dietary cholesterol contributes to elevated LDL levels. However, there is a lot of evidence that demonstrates that diets that are overall lower in fat and higher in fiber tend to be better for us, so it is a good rule of thumb to follow.
Just say no to:
1) Margarines, vegetable shortenings, and any kind of fake butter or butter replacement. Instead use regular old butter like they did in the olden days. Also dip your bread in olive oil, rather than butter.
2) Partially hydrogenated oil is a solid fat made by adding hydrogen to liquid vegetable oil. This ingredient is often sold as stick margarine or vegetable shortening and is found in snack foods and baked goods to improve their texture and shelf life. It is also found in items at fast-food restaurants and even regular restaurants.
Why you should be concerned: Partially hydrogenated oil contains compounds that are called trans fats. Trans fats are harmful to our health in that they can raise bad (LDL) cholesterol and triglyceride levels and lower the good (HDL) cholesterol. This can increase our risk for heart disease, one of the number one health problems in America. You should always make sure to check the label and avoid anything that lists “hydrogentated” on it. The reason is, FDA regulations allow food companies to say “0 grams trans fat” on their labels if the item contains less than 0.5 gram of trans fat per serving. However, these small amounts of trans fats can add up to multiple servings very easily!
3) Fatty meats, meats with lots of marbling like ribeye and pork shoulder, and skins. Choose leaner cuts and types of meat like pork tenderloin, top sirloin, white meat chicken instead of dark.
4) It is often recommended to avoid full fat dairy products and to use skim or low-fat milk and cheeses to aid in lowering cholesterol. Because low-fat and fat free products are nutritionally inferior, I personally recommend eating the full fat dairy, but have the awareness that you don’t want to eat too much of it because it will affect both your waistline and your cholesterol.
Fiber
All plant fibers help to lower cholesterol therefore we should all strive to eat a diet which is very full of a wide variety of fruits and vegetables.
Beans – are high in fiber, low in fat and contain lecithin a nutrient that helps cut cholesterol.
Celery
Onion
Garlic
Ginger
Blueberries – Recent research in the British Journal of Nutrition says that they have the same cholesterol-lowering properties as a bowl of oats!
Beta-Glucans
Oats, Oat bran and barley contain soluble fibers called beta-glucans which help to lower LDL and raises good (HDL) cholesterol.
Pectin – which is a type of soluble fiber has been found to be helpful in lowering bad (LDL) cholesterol.
Carrot
Apples
Citrus – the inner white layer of the rinds (like grapefruit)
Good for you Fats
Avocado
Nuts – Studies have shown that those who include the most nuts in their diets are the least likely to be obese because they help to produce feelings of satiety. New research in the Journal of Nutrition (Nov. 2008) has also shown that eating a handful of nuts five or more times a week can reduce your risk of developing heart disease. They do this by raising good (HDL) cholesterol and lowering the bad kind (LDL). Grab a small handful (about 12) of nuts like almonds, hazelnuts, macadamia nuts, peanuts, pine nuts, pistachios and walnuts.
Oils such as Olive, Safflower and Sesame oils should be used in place of butter.
Phytosterols
Plants contain phytosterols which help to lower bad (LDL) cholesterol absorption from foods in your digestive tract. Sesame seeds are extremely high in them – so enjoy them sprinkled on foods, in tahini, hummus, and as a cooking oil. Use both the white and black varieties.
Other foods high in phytosterols, in descending order are:
Lettuce
Sunflower Seeds
Figs
Onions
Strawberries
Pumpkin/Squash
Hazelnuts
Cucumbers
Radishes
Apricots
Tomatoes
Celery
Asparagus
Okra
Ginger
(also: Wheat germ and Pistachios – not
Cauliflower
Spinach
sure where they rank)
Mushrooms
Mushrooms have not only been found to have cholesterol-lowering substances, but many of them have immune enhancing, anti-viral, and anti-tumor effects. Shiitakes are especially good.
Herbs
Garlic, Ginger, Fenugreek
Fish Oil
The American Heart Association recommends that people with high triglycerides take 2 to 4 grams (or about 500 to 1,000 mg) of fish oil supplements daily to because it reduces the uptake of triglycerides in the body and helps to reduce overall inflammation. I recommend high vitamin fermented cod liver oil as being the best overall product and most cost-effective way of taking fish oil.
Vitamin C
I recommend getting this through eating lots of fruits and vegetables as the primary source and as this can help to reduce inflammation in the arteries. If you must supplement your diet, take a “whole foods” based vitamin C or consider adding 500-1,000 mg per day of store bought.
Niacin
A minimum of 100-200 mg/day raises HDL and lowers LDL and triglycerides.
Other ways to lower your cholesterol naturally
Exercise!: Exercising for 30 minutes or more, four to five days a week can lower LDL.
Artichoke leaf extract: This herb has the potential to lower cholesterol levels significantly in those with moderately raised levels. Researchers believe that the leaf’s high antioxidant content may be responsible for the results.
Chinese Red Yeast Rice extract: This has been used in China as a food preservative and spice. A study published in the American Journal of Cardiology (Oct. 08) has found that RYR extract may reduce the risk of having another heart attack by 45%! The extract contains a substance called monaclins, which inhibit the production of cholesterol. Take 600 to 1,2000 mg of red yeast rice capsules two times a day with food. It can lower production of cholesterol in the liver within a few weeks.
If you are already taking statins:
Statins can inhibit the synthesis of cholesterol in the brain and can account for the amnesia, confusion, forgetfulness, disorientation, and dementia reported by some. They also inhibit the synthesis of the heart-friendly COQ10. Many people report bodily pains that they never had before due the CO-Q10 depletion. It is essential to take CO-Q10 if you are taking a cholesterol lowering medication and even if you are taking Red Yeast Rice because that can cause the same drug-like side effects.
Coenzyme Q10: What it is and what it does:
Our bodies naturally produce this antioxidant, also known as ubiquinone. Coenzyme Q10 helps cells to regenerate and protects our cells against damage that could lead to premature aging, heart disease and even cancer. It helps the body counteract environmental stressors like pollution and ultraviolet light, which destroy coenzymes and other antioxidants. As an antioxidant, it can assist in the repair of this free radical damage caused by toxins and stressors and protect your skin from sun damage, as well as provide benefits to the heart and muscles. It seems to lessen the muscle pain associated with taking statins.
It is generally recommended that 100 to 180 mg a day with a meal will help lessen the side effects of statins and Red Yeast Rice. Foods that offer large amounts of this anti-aging nutrient include: Spinach, Sesame, Sardine, Mackerel, and Peanuts.
As you can see, many of these same foods, show up again and again in different categories. Almost all of these foods are high in fiber, and remember fiber helps lower cholesterol! So to keep it simple and to summarize: First, eat as many vegetables as you possibly can every day! Secondly, eat 2 servings fruit each day (too much fruit can raise your triglycerides). Choose to eat nuts, seeds, beans and whole grains every day. And if you choose to eat cereal in the morning, choose a cereal that contains 10 to 15 grams of total fiber with 1-2 tablespoons of regular or golden flaxseed sprinkled on top (golden contains nearly twice the fiber as regular flax). Eat “good-for –you” fats and oils like flax, olive, sesame, fish, and coconut. Small amounts of organic butter (no substitutes!) in the diet are very nutritious for you and will NOT negatively impact your cholesterol levels. Your body will feel so nourished and you will have a constant feeling of satiety that you should notice there is less room in your stomach and less desire for you to eat sweet flavored foods and processed, frozen, junk foods. If you can just make these few, but challenging changes in your diet you should have little need to worry about what your cholesterol levels are. You will not only look your best, but you will feel your best too!
I don’t think that any health expert wouldn’t agree that lifestyle changes should be your first line of defense.
