How to Lower Cholesterol without Drugs
The most important considerations to lowering a high cholesterol level are a healthful diet and lifestyle; followed by proper, holistic treatment if necessary.
- Eat less saturated fat and cholesterol by reducing the amount of animal-products in the diet; like excess beef, pork, especially burgers, hot dogs, & bacon. Whole milk & cream may have to be drunk sparingly. Poultry skin, regardless of how it’s cooked, should be avoided. And limit egg consumption to a half dozen per week until your cholesterol becomes normal.
- Eat more fiber-rich plant foods, like fruits, vegetables, beans and legumes.
- Loose weight if necessary.
- Emphasize specific foods, demonstrated through research, to lower cholesterol like: oatmeal, barley, raw almonds, okra, eggplant, tofu, & stone-ground whole grains.
- Do eat butter & virgin olive oil, organic, fertilized eggs, and if desired, soy milk, rice or almond milk.
- Reduce consumption of : coffee to 1-2 cups/day
alcohol to 1-2 glasses/day, beer or wine
- Do not eat: white processed bread, refined cereals, fried foods, & foods made with refined sugar.
Get regular aerobic exercise, preferably 3-4 times per week,
in the form of walking, bicycling, or swimming.
- It must be understood that the amount of exercise required for the body to burn fat is greater than what is needed for cardiovascular conditioning.
- To burn fat, one must exercise 30-45 minutes, at-a-time, and non-stop. If one can’t do this at first, then do what you can until you get in better condition & can eventually do more.
- Don’t smoke.
- Get 8 hours of sleep, regularly. It is absolutely necessary for your health.
The research suggests, unequivocally, that anything less is non- negotiable. Prove it to yourself.
- If you’re under prolonged emotional stress, at home or work, eliminate it, or at least significantly reduce it in your life.
Occasionally, dietary therapy alone is not sufficient to reduce lipid levels to a desired range. Fortunately, there are several natural compounds that can lower cholesterol levels. Also considering other factors like: cost, safety and effectiveness, the natural approaches explained in this treatise offer significant advantages over standard drug therapy. These natural products are best utilized when combined with a healthy diet and lifestyle.
It is now known that niacin does much more that lower the total cholesterol level. Specifically, niacin has been shown to lower
Niacin has even been compared in effectiveness to lipid lowering drugs in head-to head comparison studies. Annals of Internal Medicine published the first clinical study that directly compared niacin & lovastatin (Mevacor). It was clearly demonstrated that niacin provided better overall results in raising the good cholesterol and lowering the bad by a considerable margin.
Other studies comparing niacin to cholesterol-lowering drugs have favored the natural compound without exception.
How to avoid side effects of niacin…
Niacin’s most common side effect is flushing of the face/chest area. Other occasional effects are : stomach irritation, nausea, and possible liver damage.
In an attempt to curb the “niacin flush” reaction, several manufacturers marketed “sustained-released” , “timed-released” or “slow-release” niacin products. However, they have been proven to be more toxic to the liver because of the chemical changes that were undergone to make this form of niacin.
So the safest form of niacin at the present, is known as inositol hexaniacinate. This form of niacin has long been used in
Studies have shown that the higher the vitamin C content is in the blood, the lower the total cholesterol and triglyceride levels and the higher the HDL cholesterol level.
This plant has been proven to lower high levels of blood cholesterol for decades around the world. Fresh garlic contains an oil composed of sulfur-containing compounds: alliin, allicin, diallyl disulfide, diallyl trisulfide, among others. Numerous double-blind placebo-controlled studies have been performed on patients with cholesterol levels of over 200 mg/dl. Supplementation providing a daily dose of at least 10 mg of alliin, or a total allicin of 4,000 mcg, were found to lower total serum cholesterol levels by about ten to twelve percent. LDL (bad) cholesterol levels, along with triglycerides, decreased by about fifteen percent. HDL (good) cholesterol usually increased by about ten percent.
These results were generally achieved within one to three months. Better results were realized in a shorter period of time with fresh garlic preparations compared to aged garlic.
Gugulipid (standardized extract)
Several studies demonstrated that this herb from India can lower both cholesterol and triglyceride levels. Typically, they dropped between fourteen to twenty-seven percent in a four to twelve week period. Gugulipid extract, standardized to contain 25 mg of guggulsterone per 500 mg tablet, given three times per day is an effective treatment for elevated cholesterol, or triglycerides, or both. No significant side effects have been reported with purified gugulipid preparations.
This nutty-flavored oil is rich in omega-3 fatty acids, low in saturated fats and
calories, and contains no cholesterol. It can be mixed with water, or any fruit or
vegetable juice. Organic cold-pressed flaxseed oil has been shown to lower blood cholesterol and triglyceride levels. Try one tablespoon daily.
Found in many foods, fiber helps to lower cholesterol too. Although it can be taken in supplement form, most people will only need it in the form of foods. Your diet should consist of these high-fiber foods: whole-grain cereals, brown rice, all kinds of bran, mostly oat, most fresh fruit, nuts, seeds, beans, lentils, peas and fresh raw vegetables. Eat several of these foods daily. When eating organic produce, leave the skins on apples and potatoes. Coat chicken in corn bran or oats for baking. And add bran to cereals and breads. (may be referred to as wheat bran or Miller’s bran).
Red yeast rice
Red yeast rice is a food created by fermenting rice with a strain of red yeast. An extract of this rice, taken in supplement form, reduces both overall cholesterol levels and improves the ratio of
A UCLA School of Medicine study found that people who took red yeast rice and maintained a low-fat diet reduced their overall cholesterol levels by an average of 40 points! This was accomplished in a period of twelve weeks. And unlike prescription products, red yeast rice has shown no serious adverse side effects in clinical trials.
More special, food-based, nutritional supplementation, with various protocols, can be prescribed depending on the complexity of the case. For example, specific nutritional formulas, designed to further address possible complications like, liver or thyroid issues that can be associated with or directly causing high cholesterol levels, are available to take it to another level of improvement if necessary. These are, but not limited to: Cyruta, AF Betafood, Linum B6, Super EFF, Cholacol, Thytrophin PMG, Prolamine Iodine, Symplex F/M, and others depending on results of blood, saliva, or physical examination tests.
However, most folks will experience favorable outcomes when they apply these earlier listed recommendations as a consistent lifestyle. Periodic assessment, when indicated, is based on lab tests, symptom reviews with the patient, and physical examination for the purpose of measuring one’s progress and to validate the effectiveness of this holistic type of treatment.
Remember, disease is the final stage of abnormal function in a tissue or organ. It is actually normal function gone wrong resulting in “dis-ease”. Therefore, it’s only logical that if we restore normal function, that the dis-ease will heal at or as near 100% as possible. These results predictably occur when the underlying cause is sufficiently addressed rather than subjecting sick, malfunctioning cells to foreign chemicals which mask the symptoms; not fixing the cause that originally started the symptoms.
Although it is the opinion of this author, that the public does not truly understand the medicinal powers of food-based nutritional formulas for various maladies of the body, that incognizance does not invalidate this scientifically established premise …..that food truly is your best medicine because that is all your body is designed to require.