Cholesterol is naturally made in the body in the right amount. Extra cholesterol builds up on artery walls, which carry blood to the heart, making them narrower. Low-density lipoprotein, or "bad," cholesterol carries most of the blood cholesterol. High-density lipoprotein, or "good," cholesterol helps carry cholesterol away from the body, preventing a build up. Proper diet and weight control, physical exercise and vitamin therapy can lower LDL naturally.
Safe Cholesterol Levels
The lower the LDL, the lower the cholesterol level and chances of associated health complications, such as heart attack or stroke. Diet, weight and exercise directly affect your cholesterol level. A total cholesterol of less than 200 mg/dL is an excellent level. If it is 240 mg/dL or greater, it is considered high. Less than 100 mg/dL is the best LDL; 190 mg/dL or greater is high. An excellent HDL level is 60 mg/dL or higher; 40 mg/dL or lower is bad and a major risk factor for heart disease.
Low-Cholesterol Diet
A low-cholesterol diet largely impacts cholesterol levels. Reduce or avoid foods and beverages that are high in saturated fat and cholesterol, such as red meats, lard, butter, margarines, coffee and non-dairy creamers, milk and cheese, refined bread products, alcohol, candy, tea and tobacco. Eat plenty of whole grains, such as brown rice and whole wheat, fresh vegetables and fresh fruits. Chicken, turkey and fish are excellent protein sources. Use liquid oils.
Weight Control and Cholesterol
Proper diet will assist weight control. The American Heart Association reports that controlling weight relates to the amount of calories you take in. Eat no more than the calories you need, based on your height, age, sex, weight and level of activity. To lose weight, you need to burn more calories than you take in each day. Decrease your daily calories by 500 to lose 1 lb. a week.
Physical Activity to Lose Weight
Daily physical activity burns calories and is a healthy way to use more calories than you take in. How much needed physical activity depends on how many calories you consume, your weight and the type of physical activity. A 100 lb. person who bicycles at 6 mph burns 160 calories in one hour, while a 200 lb. person doing the same activity for the same length of time burns 312 calories. A 100 lb. person who swims 25 yards in one minute burns 185 calories and a 200 lb. person doing the same activity for that amount of time burns 358 calories.
Cholesterol Lowering Supplements
Phyllis Balch reports in her book, "Prescription for Nutritional Healing," that calcium, chromium picolinate, coenzyme Q10 plus coenzyme A, vitamin A with mixed carotenoids, vitamin B complex plus extra B-1 and B-3, vitamin C with bioflavonoids and vitamin E can help lower cholesterol. Together they lower total cholesterol levels, balance HDL and LDL levels and improve circulation. Before starting vitamin therapy, consult a doctor about medicines, daily diet and possible toxicity associated with vitamin supplementation. Calcium interacts with certain prescribed medications. Chromium interferes with insulin use. Keep coenzyme Q10 away from light and heat. Too much coenzyme A and vitamin B complex can be toxic, resulting in nerve damage and digestive complications; too much B-3 elevates blood sugar. High doses of vitamin A causes liver damage. Vitamin C taken with aspirin irritates the stomach.
References
- "Prescription for Nutritional Healing"; Phyllis Balch, CNC; 2010
- American Heart Association; Losing Weight; Jan. 26, 2011
