reduce cholesterol naturally
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Reduce Cholesterol Naturally
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What is cholesterol?
Cholesterol is a yellowish fatty substance and is one of the
essential ingredients of the body. Our bodies make cholesterol in
our liver and we also get liver from our diets! It is the principle
ingredient in the digestive juice bile, in fatty sheaths that insulate
nerves and in sex hormones. It performs several functions such
as fat transportation, providing defense mechanism, protecting
red blood cells and muscular membrane of the body. Cholesterol
cannot dissolve in our blood so proteins called lipoproteins carry
it where it needs to go
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What is LDL Cholesterol?
There are types of lipoproteins: low density lipoprotein that is
also known as the bad cholesterol and is the main cause of blockage in
the arteries;
What is HDL?
The second type of lipoprotein is high density lipoprotein
that’s known as the good cholesterol as it removes the bad
cholesterol from the blood and helps prevent heart attack.
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What are Triglycerides?
Triglycerides are fat that is found
in our blood. Everyone needs
triglycerides for good health because
our body used them to produce
energy!
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Proper Cholesterol Levels:
• So what numbers do you need to pay attention to when it comes to cholesterol?
• You need to know what your total cholesterol level is.
• You need to know what your LDL numbers are, that is the bad cholesterol
• You need to know what your HDL cholesterol numbers are.
• You need to know what your Triglyceride numbers are
• And finally you need to know what your cholesterol ratio is. That is the ratio of
total cholesterol to your good cholesterol!
So take out your last blood test and let’s look at these numbers and what they
mean!
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Total Cholesterol Levels
Less than 200 Desirable
Between 200- 239 High
240 and above Dangerous
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LDL Numbers
Less than 100 Ideal
Between 100-129 Good
Between 130-159 Kind of High
Between 160-189 High
190 and above Dangerous
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HDL Numbers
60 or more Ideal
50 or more for woman or 40 or more for men
OK
Under 50 for woman or Under 40 for men
Dangerous
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Triglycerides Numbers
Less than 150 Desirable
Between 150-199 Kind of High
Between 200-499 High
500 and above Dangerous
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Cholesterol Ratio
You can figure out what your cholesterol ratio is by taking the total cholesterol and dividing it by your HDL cholesterol or good cholesterol. For example, if your total cholesterol is 215 and your HDL is 52, your cholesterol ratio is 4.13 (215/52)
3.50 or less Ideal
Between 3.51 to 4.99 Ok, kind of high!
5 or above Dangerous
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What Causes High Cholesterol?
Your diet
Being overweight
Not exercising
Your age. As we get older the risk of high cholesterol increases
Your gender. After menopause, LDL, the bad cholesterol increases in woman!
Some diseases like diabetes, hypothyroidism, chronic kidney disease, and
other kidney problems can raise the risk of cholesterol
Your genes. Cholesterol may be hereditary
Smoking
Some drugs like, thiazide diuretics, beta-blockers, estrogen, and
corticosteroids can reduce your HDL or good cholesterol and increase
triglycerides.
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Drugs for cholesterol
Statins
Statins like Lipitor, Zocor, Mevacor, Crestor, are drugs
that doctors prescribe usually to help lower cholesterol
levels. There are about 17 million users of statin drugs
in the US alone. By lowering cholesterol these drugs
help prevent heart attacks and stroke.
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Statins have side effects though.
Statins shut down the production of cholesterol not only to the liver but also to the brain. Our brain and our gut need cholesterol to function properly. Additionally statins have a big negative effect on muscles. Muscles get energy from small cells called mitochondria, the energy center of each cell. Statins kill these mitochondria, so the result is that some people on statins are extremely fatigued because they cannot create the energy they need. Additional side effects include:
Memory lossheadachedifficulty sleepingflushing of the skinmuscle aches, tenderness, or weaknessdrowsiness/ weaknessdizzinessnausea and/or vomitingabdominal cramping and/or painbloating and/or gasdiarrheaconstipationrash
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Natural Ways to Reduce Cholesterol
Because of the above side effects, many people seek natural ways to reduce their cholesterol level.
So what is the most effective way to naturally reduce your overall cholesterol levels? The most effective way is one that addresses all the risk factors of cholesterol. In other words, you have to pay attention to your diet and you have to stop smoking and start exercising. That by itself may not be enough for most people, simply because the problem may be greater or most of us do not want to restrict our diets in a way that will decrease our quality of life. So we need to address other areas like reduce the amount of cholesterol we produce in the first place AND reduce the amount of cholesterol that our body absorbs.
There are ways that we can also get rid of some of the existing cholesterol in our bodies. The point is that we have to attach the issue from all the different risk areas! So let’s look at these areas in detail!
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The areas you need to address are:
• Diet and exercise
• Balance your hormone levels
• Reduce cholesterol production
• Reduce amount of cholesterol your body absorbs
• Reduce existing cholesterol in your body
• Lower your LDL and reduce oxidation
• Increase HDL or good cholesterol
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Diet and exercise to reduce cholesterol naturally:
Ways to Reduce Cholesterol#1: When you want a snack, the
snack of choice for you should be nuts. Nuts like walnuts, almonds,
hazelnuts, peanuts, pecans, pistachios are rich in polyunsaturated
fatty acids which help keep blood vessels healthy. Make sure that
they are not salted nor have sugar on them!
Ways to Reduce Cholesterol #2: Oatmeal, oat bran, brown rice,
whole-wheat cereals, buckwheat and whole-grain foods such as
pasta, cornmeal and tortillas are foods high in fiber and very
beneficial in lowering cholesterol!
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Ways to Reduce Cholesterol#3: When you use oil, make sure it
is olive oil. Olive oil can lower your “bad” (LDL) cholesterol but
leave your “good” (HDL) cholesterol at the same level.
Ways to Reduce Cholesterol #4: Eat more fruits and vegetables
Ways to Reduce Cholesterol #5: Avoid red meats which contain
a lot of saturated fats and cholesterol which increase your LDL
Ways to Reduce Cholesterol #6: Reduce your salt intake. Make
sure you intake less than 1500 mg per day of salt
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Ways to Reduce Cholesterol#7: Regular exercise is also an
important natural home remedy for lowering the bad cholesterol and
raising the good cholesterol levels. Exercise is one of the best natural
remedies for cholesterol reduction.
Ways to Reduce Cholesterol #8: Lose Weight
Balance your hormone levels
Ways to Reduce Cholesterol #9: Check your hormones to see if
they are balanced. Many believe that sometimes our
cholesterol levels increase as we get older is due to our hormones
being out of balance!
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Reducing cholesterol production
Ways to Reduce Cholesterol#10: Garlic is a great way to reduce the
amount of cholesterol your body produces. There have been studies that
show that taking garlic reduces cholesterol. Take 1,500 – 3,000 mg per day!
Reduce the amount of cholesterol you do
absorb
Ways to Reduce Cholesterol#11: Soluble fiber binds to cholesterol
(sticks to it, if you will) and gets rid of it. So eat soluble fiber foods like
fruits and vegetables. Additionally you need to consume plant sterols so
your body actually absorbs less cholesterol. Take 2 capsules of Omega
Cardio Performance, 2 times a day.
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Getting rid of some of the cholesterol in your body
Ways to Reduce Cholesterol#12: Eat
artichoke and take artichoke leaf extract
supplements. Artichoke aids the body in the
disposal of excess cholesterol. Take 1 tablet
with each one of your 2 heaviest meals of the
day!
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Reduce oxidation and lower you LDL (bad) cholesterol
Ways to Reduce Cholesterol #13: You have heard quite few
doctors’ talk about pomegranate and its benefits. Many refer to it as a
super fruit with many health benefits, and rightfully so. Pomegranate
juice or pomegranate supplements works wonders in cleaning your
arteries among many other health benefits. Remember that the reason
everybody talks about how bad cholesterol is, it is because when we
have too much cholesterol, lipids transport cholesterol among other
substances thru the bloodstream. Too much cholesterol create plaques
in our arteries which blog our arteries and make it difficult for blood to
go thru. Pomegranate has been proven to aid in “cleaning” and
“removing” plaque in our arteries.
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Additionally you need to take CoQ10 supplements. CoQ10 is found naturally in the body and it helps convert food into energy. It is a very powerful antioxidant and it is found in every cell in the body. People with high cholesterol tend to have lower levels of CoQ10 in their bodies.
Other areas that CoQ10 is found to be helpful in, are: After heart attack, to treat heart failure, may lower high blood pressure, diabetes, gum disease, and heart damage caused by chemotherapy.
By taking 2 capsules of Omega Cardio Performance, 2 times a day, you get the proper amount of CoQ10!
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Increase “Good” cholesterol and
decrease “bad” cholesterol in your blood
Ways to Reduce Cholesterol#14: Eat at least 3 servings per
week of any of the following fish rich in omega-3 fatty acids:
Mackerel, Lake trout, Herring, Sardines, Albacore tuna, Salmon,
Halibut. Realistically though, you need a lot more fish oil than
what you will get from eating foods rich in omega-3. The same
supplement we suggested earlier, Omega Cardio Performance,
will also provide you with the essential Omega 3 you need.
Additionally, you should take 1 tablet of Niacin, 3 times a day.
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So here is the list of the 4 supplements
you should be taking to reduce
cholesterol naturally:
• Garlic
• Omega Cardio Performance
• Artichoke Leaf
• Niacin