Lower Cholesterol Naturally

Lower Cholesterol Naturally

Dr. Denise Grobe, ND

 

When trying to lower your cholesterol consider your diet and increasing exercise first. Making changes to your diet can significantly improve cholesterol and triglyceride levels as well as improve the health of your heart and overall health.

 

Focus on reducing saturated fats and trans fats first. Saturated fats are found in meats and vegetable oils, these fats raise total cholesterol levels. Trans fats are found in store-bought desserts, smacks and processed foods and will increase levels of LDL (bad cholesterol) and lower HDL (good cholesterol) levels.

Include the following foods in your diet for improved cholesterol.

 

Soluble fiber

lowers LDL cholesterol (low-density lipoprotein) - oatmeal, oatbran, apples, pears, psyllium, barley and prunes

 

Nuts and seeds

- almonds, walnuts, pistachios, hazelnuts, peanuts, pecans, pumpkin seeds, pepitas, sunflower seeds contain oils that help reduce cholesterol

 

Fish and fish oil supplements

- research indicates that the oils in fish, also known as, Omega-3 fatty acids reduces cholesterol, blood pressure and the risk of developing blood clots. Fish oil will help reduce LDL (bad cholesterol) and increase HDL (cholesterol).

 

Olive oil - 2 tablespoons of olive oil daily will help reduce LDL (bad cholesterol) and increase HDL (good cholesterol)

 

Plant Sterols and Stanols

- the phytosterols are components of plant cells. Sterols and stanols are similar to animal cholesterol and will block absorption of cholesterol from the digestive system. Foods like yogurt, low fat milk, cereals, fruit juices, and margarine are being fortified with plant sterols. Phytosterols occur naturally in vegetables, fruits, legumes, grains, and nuts. The amounts available through food only are not sufficient to effect cholesterol levels. 2grams per day is the minimum recommendation for sterols and stanols.

Supplements can also be beneficial and effective at lowering cholesterol levels.

• Plant sterol supplements - block absorption of cholesterol
• Red Rice Yeast - contains compounds called monacolins that inhibit cholesterol synthesis and inhibitors HMG-CoA reductase.
• Guggul - herb used in ayruvedic medicine , improves binding of LDL in the liver and excreting it from the body.

Always discuss treatment options with your Physician.  To make an appointment with Naturopathic Phyician, Dr. Denise Grobe, ND, please call 480-539-6646.