NATURAL REDUCTION OF CHOLESTEROL
Reduce the amount of sugar and flour in your diet. Recent evidence indicates that added sugar is probably a greater contributor to heart disease than is consumption of saturated fat.
Avoid trans-fatty acids (“partially hydrogenated oil”) — Trans-fats are found in many brands of margarine and in most processed foods, as well as snack foods such as chips, crackers and cookies, and in the oils used to cook fast-food French fries, doughnuts and movie popcorn.
Lose weight if needed.
Exercise helps increase HDL levels.
Don’t smoke. Smoking lowers HDL cholesterol.
Relax. Emotional stress may prompt the body to release fat into the bloodstream, raising cholesterol levels. Yoga and breathing exercises are recommended.
Eat nuts everyday…almonds, walnuts and cashews. They contain heart-healthy monounsaturated fat.
Use fresh garlic regularly…either raw or lightly cooked.
Garlic lowers blood pressure and cholesterol.
Drink green tea daily. The antioxidants it contains help lower cholesterol and prevent the cholesterol in your blood from oxidizing.
Eat plenty of soluble fiber. Beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and ground flax seed are all good sources of soluble fiber, which has a powerful cholesterol-lowering effect.
Limit refined carbohydrates. These include cookies, cakes, crackers, fluffy breads, chips and sodas, all of which can worsen cholesterol levels by lowering, HDL, and also increase triglyceride levels.
Take coenzyme Q10 (CoQ10). This powerful antioxidant benefits heart health by protecting LDL cholesterol from oxidation and by re-energizing the mitochondria in the heart cells, which is where energy metabolism occurs.
Take fish oil. Fish oil contains an abundance of essential omega-3 fatty acids (omega-3’s) that have been shown to lower triglyceride (blood fat) levels, minimize inflammation and clotting, and increase HDL (good) cholesterol. Dr. Andrew Weil, MD, recommends taking 2 grams daily of a fish oil supplement that contains both EPA and DHA.
BETTY MELKON, LLC