Lowering cholesterol naturally
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The momentum is shifting from lowering blood cholesterol levels to assuring a healthy balance between the two different types of cholesterol. Your body needs cholesterol. It manufactures it from the natural oils and fats we ingest. They are lipids in the bloodstream, essential to forming cell membranes, bile salts, assists in the synthesis of pituitary and sex hormones; it is used by the adrenal glands. Cholesterol is essential in prevention of depression, insomnia and other nervous disorders. Scientific investigations have proven that cholesterol levels were extremely low in suicide victims and those diagnosed with schizophrenia. There appears to be a direct correlation between the intensity of depression and lowered levels of cholesterol. Cholesterol has a lubricating effect on nerve sheaths and neurotransmitters in the brain. Roughly 20% of the brain is composed of cholesterol, so we need to have a reasonable level in our diets even though some people think that the lower the cholesterol level, the better. This isn't so. The results of a reading consist of total cholesterol and individual readings for both LDL and HDL. Total cholesterol readings above 230 mg/dl are considered high risk as are LDL levels above 159 mg/dl and HDL levels below 35 mg/dl. But more important is the ratio between your total cholesterol. A 4:1 ratio or lower is ideal. A ratio of 5:1 or higher is reason for concern. High cholesterol can have serious and even lethal effects on the body. With the help of Cholesterol test kit, you can measure your cholesterol level quickly, simply and conveniently in your own home and you will know in minutes if you have a healthy cholesterol level. (Not for use by hemophiliacs or those taking blood-thinning medications). These lipoproteins fall into two groups:
Problems occur when there are not enough high density lipoproteins to retrieve all the excess cholesterol, allowing it to build up as plaque in the arteries. Therefore, the relative amount of HDL to LDL is more important than total cholesterol. Having too little HDL and too much LDL is detrimental to the body. The body produces 2-3 times more cholesterol than is consumed. The liver manufactures approximately 1000 milligrams of cholesterol per day and we tend to consume another 500 mg. from our daily intake of food. The American Heart Association recommends that one try not to consume more than 300 mg. of cholesterol per day. If heart disease runs in your family, it is a good idea to limit that number to 200 mg. However, it isn't just eating foods high in cholesterol that causes problems. Saturated vegetable fats, such as coconut oil or palm oil, do not contain cholesterol, but they still contribute to the development of plaque. This is why margarine is not necessarily better than butter. There are other factors that enter into the picture to turn cholesterol from being a useful nutrient. Cholesterol and other fats (not being water soluble), must be transported through the body, attached to lipoproteins, which make them water-soluble. Balancing cholesterol levels are also dependent upon the body’s ability to take care of it through the liver, gallbladder and bowels. The focus on cholesterol and fats as the primary cause of heart disease has resulted in people being encouraged to eat less meat and fat and focus on high carbohydrate diets. The result - problems with diabetes and obesity, two major contributing factors to heart disease. The truth is that low-fat, high carbohydrate diets are bad for your heart and for your cholesterol. High carbohydrate diets cause an increase in production of insulin, which causes more carbohydrates to be stored as fats. It also clogs the liver and inhibits elimination of cholesterol. DIETARY CHANGES THAT MAY BE HELPFUL: The primary use for cholesterol is the manufacture of bile for digestion of fats. Therefore, low fat diets actually tend to increase cholesterol because they reduce its excretion through the bile, while diets with reasonable amounts of beneficial fats like avocados, raw nuts and olive oil help to reduce it. Although dietary changes are important in balancing cholesterol, low fat diets don't necessarily mean lower cholesterol levels. Studies prove that some foods can assist in the reduction of cholesterol which are yogurt and other fermented milk products, alfalfa sprout, apples, asparagus, berries, carrots, eggplant, garlic, legumes, oats and barley, psyllium and fiber. Nuts such as almonds and walnuts that have high amount of monounsaturated or polyunsaturated, also help lowering cholesterol. A meta-analysis of many studies has proven that soy, tofu, miso and other protein powders derived from protein reduces both total and LDL cholesterol. Isoflavones from soy beans may also have this effect. Eating fish has been reported to increase HDL cholesterol.
Oats and Barley have played a critical role in lowering cholesterol. These foods have a soluble fiber known as Beta Glucan, which is the key, in how they lower the cholesterol.
Fruits and Vegetables such as apples, citrus fruit, berries, carrots, apricots, cabbage, sweet potatoes are high in soluble fiber and pectin both shown to be helpful in lowering cholesterol.
Flaxseed provides alpha-linolenic acid a poly-unsaturated fat which has been shown to lower cholesterol while providing needed soluble fiber.
Olive oil is one of the mono-saturated fats and studies have shown that it lowers blood cholesterol. Extra virgin olive oil is suggested to be better than other varieties.
According to researchers, fish containing omega-3 polyunsaturated fatty acids make the blood more slippery and less likely to clot in addition to lowering blood cholesterol. It is also a good source of protein and omega 3 fatty acids - which has been shown to lower LDL cholesterol and raise HDL cholesterol. In particular, omega 3 fatty acids are noted for its triglyceride-lowering power. These oils are found in fish, pumpkin seeds and flax seeds.
Lecithin is the “cholesterol regulator” which the body will make from nutrients in the diet. In nature, lecithin and cholesterol always accompany each other. An egg contains both of these substances, therefore keeping each other in balance.
Number and size of meals: People with elevated cholesterol levels should avoid very large meals and eat more frequent but smaller meals. When people eat more small meals, serum cholesterol levels fall compared with the effect of eating the same food in three big meals.
LIFESTYLE CHANGES THAT MAY BE HELPFUL: The combined feelings of hostility, stress, and time urgency are called type A behavior. Stress or type A behavior may elevate cholesterol. Decreasing mental stress and increasing physical activity can lower blood cholesterol levels. Stress management is essential to heart health since cholesterol is used by the adrenals to produce hormones that help one adapt to stress. If cholesterol is too low, so are the hormones, and the body fights to overcome stressful situations.
Exercise increases protective HDL cholesterol, an effect that occurs even from walking. Exercisers have a relatively low risk of heart disease, although overdoing it can actually trigger heart attacks.
Obesity increases the risk of heart disease, in part, because weight gain lowers HDL cholesterol. Weight loss increases HDL and reduces triglycerides, another risk factor for heart disease. NUTRITIONAL SUPPLEMENTS THAT MAY BE HELPFUL: High amounts of niacin, a form of vitamin B3, lower cholesterol. Vitamins B6, B12, and folic acid lower homocysteine—a substance linked to heart disease risk. Homocysteine may increase the rate at which LDL cholesterol is damaged. Therefore, limiting homocysteine levels should help protect against heart disease, an idea supported by preliminary research. Chromium supplementation has reduced LDL cholesterol and increased HDL cholesterol in human studies. Studies have shown that supplemental calcium reduces cholesterol levels. Magnesium is needed by the heart to function properly. Magnesium deficiency is associated with low HDL cholesterol levels. Studies show that vitamin E has increased protective HDL cholesterol. Vitamin E is also known to protect LDL cholesterol from damage. Vitamin C protects LDL cholesterol from damage and has cholesterol lowering effects. Soy protein lowers cholesterol in humans. Soy is available in foods (such as tofu, miso, and tempeh) and as supplemental protein powder. Soy contains phytosterols. Chondroitin has lowered serum cholesterol levels in preliminary trials. Cholester-Reg II - helps the body maintain cholesterol levels already in the normal range and maintains already-normal platelet aggregation (clotting). Hi Potency Garlic helps to dissolve cholesterol in the bloodstream and opens up blood vessels. Meg-Chel cleans arteries and lowers cholesterol. Lecithin is not only a cholesterol regulator, it is also a vital neurotransmitter and an essential brain food Red Yeast Rice supports the body’s ability to maintain cholesterol levels already within the normal range, and it offers nutritional support to the circulatory system. Use of psyllium has been extensively studied as a way to reduce cholesterol levels. An analysis of all double blind studies concluded that psyllium lowered cholesterol levels. HERBS THAT MAY BE HELPFUL: Guggul Lipid is a plant extract that has been the subject of several scientific studies that show that this extract has the ability to help the body maintain cholesterol and triglyceride levels already within the normal range. It is an approved treatment for elevated cholesterol in India and has been a mainstay of the Ayurvedic approach to preventing atherosclerosis. Wild yam has been reported to raise HDL cholesterol in preliminary research. AVOID:
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