cholesterol suggestions
what is high cholesterol?
High cholesterol is a well-known risk factor for heart disease. Cholesterol itself is a waxy, fat-like substance that is primarily made by the liver, although some comes from the diet. It is an essential component of cell membranes and is used by the body to produce hormones and vitamin D.
Cholesterol is carried through the bloodstream attached to two different compounds called lipoproteins: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL is commonly known as the “bad” cholesterol because it transports cholesterol from the liver throughout the body, and potentially allows it to be deposited in artery walls. HDL, known as the “good cholesterol,” picks up cholesterol from the blood and delivers it to cells that use it, or takes it back to the liver to be recycled or eliminated from the body.
Too much cholesterol in the blood builds up on artery walls causing hardening of the arteries (atherosclerosis). The buildup of cholesterol narrows arteries, slowing or blocking the flow of oxygen-carrying blood to the heart, which can manifest as chest pain. If blood flow to the heart is cut off because of clogged arteries, the result is damage to the heart muscle – a heart attack.
what therapies are recommend for high cholesterol?
We recommend making the following lifestyle and dietary changes in order to lower high cholesterol levels:
Lose weight. Even a modest amount of weight loss can lower cholesterol levels.
Reduce the amount of sugar and flour in your diet. Recent evidence indicates that added sugar – in the form of table sugar (sucrose) or high-fructose corn syrup – is a greater contributor to heart disease than is consumption of saturated fat. This suggests that the inflammatory hypothesis may in fact have more validity than the conventional lipid hypothesis, although the debate is far from settled. As a general rule, we advise against consuming foods with added sugars, particularly soft drinks and highly processed snack foods, which can cause rapid spikes and dips in blood sugar levels. The result can be overeating, obesity and heart disease.
Avoid trans-fatty acids. These heart-damaging fats can reduce HDL (“good”) cholesterol levels and raise levels of LDL (“bad”) cholesterol. The tip-off that trans-fatty acids are present in foods is the listing of “partially hydrogenated oil” on a food’s ingredient list. Trans-fats are found in many brands of margarine and in most heavily processed foods, as well as in snack foods such as chips, crackers and cookies, and in the oils used to cook fast-food French fries, doughnuts and movie popcorn.
Exercise. Daily aerobic exercise can help increase HDL levels.
Don’t smoke. Smoking itself is a risk factor for heart disease. It can also significantly lower HDL cholesterol.
Relax. Emotional stress may prompt the body to release fat into the bloodstream, raising cholesterol levels. Counter stress by practicing daily breathing exercises and other stress-reduction techniques such as yoga, meditation, guided imagery or tai chi. Ask us about our Adrenal suggestions if this is something that may be needed for you.
Statins are prescription drugs that may be recommended by your physician. Statins lower cholesterol and reduce the risk of heart attacks by blocking an enzyme that causes the liver to produce cholesterol. These drugs also have antioxidant and anti-inflammatory properties. They can reduce plaque formation in coronary arteries by preventing oxidation of LDL (“bad”) cholesterol, and they can prevent plaque from rupturing. Despite their benefits, they do have some adverse effects. The most serious side effect is rare liver toxicity. Other, less serious side effects include upset stomach, gas, constipation and abdominal pain or cramps, which tend to disappear once you get used to taking statins. You also can experience muscle pain, which can be severe, a condition called myositis.
nutrition and supplements for high cholesterol
We recommend the following dietary changes that may help lower cholesterol levels.
Eat some nuts every day. Choose almonds, walnuts and cashews, all of which contain heart-healthy monounsaturated fat.
Use fresh garlic regularly. Garlic has been shown to lower both cholesterol levels and blood pressure. Use one or two raw or lightly cooked cloves a day.
Drink green tea daily. The antioxidants it contains help lower cholesterol and prevent the cholesterol in your blood from oxidizing.
Eat plenty of soluble fiber. Beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and ground flax seed are all good sources of soluble fiber, which has a powerful cholesterol-lowering effect.
Limit refined carbohydrates. These include cookies, cakes, crackers, fluffy breads, chips and sodas, all of which can worsen cholesterol levels by lowering HDL and also increase triglyceride levels.
Take Coenzyme Q10 (CoQ10). This powerful antioxidant benefits heart health by protecting LDL cholesterol from oxidation and by re-energizing the mitochondria in the heart cells, which is where energy metabolism occurs. CoQ10 may also help lower blood pressure.
Take fish oil. Fish oil contains an abundance of essential omega-3 fatty acids (omega-3s) that have been shown to lower triglyceride (blood fat) levels, minimize inflammation and clotting, and increase HDL (“good”) cholesterol. Research indicates that omega-3s may help reduce the risk and symptoms of a variety of disorders influenced by inflammation, including heart attack and stroke.
References
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