Cholesterol is a type of lipid or fat. In our bodies, it travels through our blood stream in particles called lipoproteins.
According to the very respected Dr. Sherry Rogers in her book, "The Cholesterol Hoax", she claims that it is simply that, a hoax. Although High Cholesterol may have never caused anyone heart disease, but that doesn't mean it doesn't hurt your overall health.
Here are some things that you can eat and do to lower your cholesterol naturally:
- Brisk exercise speeds blood flow in your arteries, reducing your chances of inflammation and clogging (two precursors to hardening of your arteries).
- Oats are rich in beta-glucan, a soluble fiber that acts like a sponge to soak up cholesterol.
- Almonds contain two powerful antioxidants – vitamin E and flavonoids – which prevent the oxidation of LDL, a precursor to plaque buildup.
- Flaxseeds contain lignan and soluble fiber, which block the production of LDL and increase your body’s ability to get rid of cholesterol.
- Garlic impedes the liver’s ability to make cholesterol. (also see our Alli-C)
- Phytosterols are a fat found in plant foods such as fruits, nuts, and seeds . They interfere with cholesterol absorption by blocking it from your intestinal cells.
- Apples, particularly the skin and outer flesh, are rich in polyphenols, powerful antioxidants that help prevent plaque buildup.
- Beans contain a special soluble fiber that’s fermented in the colon. Healthy bacteria eat the fiber and bean sugars to form short-chain fatty acids, which travel to the liver and inhibit LDL cholesterol production.
- Eat fish that contains good fats like Salmon. Omega-3 fats have been shown to ward off heart disease, dementia, and many other diseases. According to research from Loma Linda University, replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise GOOD cholesterol as much as 4%.
- While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against LDL cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks. These findings were concluded in a larger study of how tea may also help reduce the risk of coronary heart disease.
- Dark Chocolate or natural Coco Powder is powerful antioxidant helps build HDL cholesterol levels.
- Lutein is the sunshine-yellow pigment found in egg yolks and dark green leafy vegetables like Spinach. Research suggests that just ½ cup of a lutein-rich food daily also guards against heart attacks by helping artery walls "shrug off" cholesterol invaders. (also read our blog on "The Humble Egg")
- Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL.
- Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol and help you lose weight.
If you are dealing with cholesterol issues then I would not only use the above methods to help my situation but I would also watch the documentary "Forks Over Knives".