There are ways to lower your cholesterol without medications. However before you embark on this you should consult your doctor because there are situations where the cholesterol needs to be lower than normal levels to prevent strokes and heart attacks. In someone with diabetes or known coronary artery disease, for example, they need to have LDL levels lower than 2 or even lower according to some experts.
There are individuals who are sensitive to cholesterol lowering medication and they are unable to continue taking them and then there are those who are on high doses of medications and wish to reduce the dose to minimize the side effects. Some patients just don’t like taking the medications even though they know by not taking them they are at higher risk for getting heart attack or a stroke or both.
Your doctors will recommend you to reduce foods that cause cholesterol to go up and to exercise regularly. Most people know cholesterol lowering diet, which includes diet rich in fresh fruits and vegetable; low or no white bread, no white rice, no white pasta and no simple carbohydrates such as sugar, cookies, cakes, candy or ice cream; low or no starchy vegetables such as potatoes and winter squash; avoid alcohol, fruit juices and pop; increase fiber by eating whole wheat foods like steel-cut oats or sprouted grain breads or by adding psyllium husks to the cereals. Minimize meat and full fat dairy consumption; get protein from plant source such as soya, seitan, tempeh, lentils, nuts, quinoa etc.
Exercise is important because it increases the good cholesterol HDL and increases the muscle mass, which in turn increases the metabolic rate and burn calories; exercise also reduces insulin resistant.
Diet and exercise alone may not be enough to lower the cholesterol. Here is a list of some natural food supplements that will help lower the cholesterol further; but they are most effective when used in conjunction with good diet and regular exercise as indicated above.
The list of food of supplements that lowers the cholesterol:
1. Omega -3 fish oil 4 gm per day has been shown to lower triglycerides.
2. Niacin 2000 mg per day can lower the triglycerides and increase the good cholesterol HDL; but it can cause hot flushes and the liver should be monitored.
3. Fiber 35 mg per day can also reduce the cholesterol
4. Artichoke extracts 500 mg tablet three times a day can lower LDL
5. Plant Sterols 2 gm per day can lower the LDL.
6. EGCG is the active ingredient of green tea and 500 mg twice a day or two cups of green tea per day can lower the LDL.
7. Pantothenic Aciid 300 mg three times a day can lower the cholesterol.
8. Red Yeast Rice 600 mg four times a d ay can lower the cholesterol. But CoQ10 100 mg per day should be taken with it because the Red Yeast Rice lowers its levels.
It is important to work with your doctor to monitor the cholesterol and make sure it is lowered to the targets recommended. If there are any questions post a comment and I will try to provide the answer.
- Simple Ways to Boost Your Good Cholesterol (everydayhealth.com)
- High Triglycerides Versus Bad Cholesterol: What You Need to Know (everydayhealth.com)
- Prevention is the Key! Here’s The Top 10 Supplements for Heart Health (liveinthenow.com
The Science of Natural Healing – by Dr Mimi Guarneri