High cholesterol in the blood, especially low-density lipoprotein, LDL cholesterol, is considered a major risk factor for heart disease. It often contributes to plaque buildup in the arteries and impedes blood flow to the heart. High-density lipoprotein, or HDL cholesterol, on the other hand, carries extra cholesterol from the blood and into the liver, where it can be excreted. Therefore the purpose of using natural aids to lower cholesterol is to lower bad LDL and increase good HDL levels. If you have high cholesterol, consult with your health care physician.
Vegetarian Diet
According to Phyllis Balch, in her book "Prescription for Nutritional Healing," cholesterol levels are greatly influenced by the diet, and she recommends a vegetarian-based diet consisting mainly of grains, fruits and vegetables. Balch recommends increasing your consumption of the following cholesterol-lowering foods: apples, bananas, carrots, garlic, grapefruit and dried beans.
Increased Fiber
Balch also recommends getting plenty of fiber because fiber is very helpful in reducing serum cholesterol levels. Some of the best sources of cholesterol-lowering fiber foods include barley, beans, brown rice, oats, oat bran and whole-grain cereals. You should aim for 20 to 30 g of fiber a day, and you can use fiber supplements such as psyllium husks or oat bran in order to achieve this amount.
Omega 3 and Olive Oil
Consume two to three servings of cold-water fish a week, such as salmon, mackerel, sardines, cod, trout and haddock. Cold-water fish are low in fat, and the fats that are present are healthy omega-3 fats. Omega-3 fats have been proven to help lower blood cholesterol and decrease blood clotting and to protect against hardening of the arteries, strokes, heart attacks and the development of atherosclerosis. In addition to eating these foods, you can increase your intake of omega-3 by taking a fish or krill oil supplement as directed on the label. Finally, consuming plenty of extra virgin olive oil is helpful for reducing LDL cholesterol levels in the body.
Reduced Fats
Reduce your intake of unhealthy fats, including all fats of animal origin, as well as fried foods, cooking oils, mayonnaise and artificial dressings and creamers. The saturated fats found in meat and dairy may also drive cholesterol levels up, so consume nonfat varieties of dairy, and eliminate red meats as well as cured meats and lunch meats. You should also eliminate hydrogenated fats, otherwise referred to as trans fats. Balch states that you should not use margarine as a butter substitute because most contain trans-fatty acids that can clog the arteries.
Additional Recommendations
In addition to modifying your diet and taking a fiber and fish oil supplement, get regular aerobic exercise, actively reduce your stress levels, do not smoking, reduce caffeine consumption and achieve a healthy weight. Balch recommends also getting plenty of sunlight, consuming fresh carrot juice, which helps to flush out fat from the liver, and avoiding alcohol. Balch suggests talking to an alternative health care practitioner about taking red yeast supplements, spirulina, B complex and an antioxidant supplement.
References
- "Prescription for Nutritional Healing, 3rd edition"; Phyllis Balch; 2003.
- "Staying Healthy With Nutrition"; Elson M. Hass, MD; 2006
