Natural solutions for tackling cholesterol

High cholesterol is one of the so-called silent killers.

It has no visible signs and symptoms in and of itself and so unless there is a blood test, it is difficult to know you have it.

However, it can lead to a heart attack, which itself is a big symptom that there is a problem.

While statin drugs are the mainstay of modern medicine for lowering LDL (“bad”) cholesterol, they are not the only option…

Cholesterol basics

I think it is fair to assume that most people understand now that there are two types of cholesterol in the body. The “good” HDL and the “bad” LDL kinds. Overall, cholesterol is naturally produced by the liver and plays an important role in the body. It helps build new cells, insulates nerves and produces hormones. Cholesterol also comes from the food we eat, such as animal-based products (meat and dairy). When too much cholesterol builds up in the arteries, it can lead to heart disease and heart attack.

How cholesterol builds up

It has been hypothesized for a long time that the cause of atherosclerosis, the build-up of cholesterol in the arteries, was caused by the ingested cholesterol found in high-fat foods, such as red meat and dairy products like milk, eggs and cheese.

A more recent hypothesis suggests that cholesterol is always present in the body and does not cause significant harm. However, when the body has systemic inflammation, it is the inflammation that cholesterol sticks to, thus causing narrowing and clogging of arteries. It has been found that what causes the low-grade, systemic inflammation is processed foods and trans fatty acids, like hydrogenated oils, used to keep processed foods “shelf stable” in stores.

What past research has revealed about statins

About a decade ago, the journal Atherosclerosis published a study that found the use of statins could significantly increase coronary artery calcification. The research found that “statin use is associated with an increased prevalence and extent of coronary plaques possessing calcium.” Furthermore, it found that those taking statins to lower cholesterol had a 52 percent greater prevalence and extent of calcium-containing coronary arterial plaque. This has potentially deadly effects because once the calcification is in place, the arterial opening cannot continue to expand to allow for increased blood flow. Statins also increase the risk of type 2 diabetes, deplete the heart muscle of Coq10, weaken muscles and can cause vascular weakening.

Natural solutions are best

When it comes to lowering cholesterol buildup, drugs are not your only choice. Here are some of the tried and true solutions that have been observed for lowering cholesterol…

Diet and exercise– It is well established that simply losing weight has cholesterol-lowering effects. Much of this success could be due to the nature of how weight is lost: through exercise and diet. Exercise metabolizes fats in the body, and a healthy diet should decrease inflammation-causing processed foods from entering your body.

A diet high in soluble fiber is also associated with a decrease in cholesterol, as fiber reduces the absorption of LDL in the bloodstream. 5-10 grams of fiber daily does the trick. Foods like oat-based cereals, lentils, flax, beans, psyllium, apples, oranges, prunes, blueberries, strawberries, cucumber, celery, and carrots are perfect ways to increase fiber naturally.

Omega-3 fatty acids—The omega-3s help increase the HDL “good” cholesterol. This is important because HDL helps to shuttle LDL through the body for processing. Omega-3s can be increased via supplementation and consuming fish, especially wild salmon, albacore, halibut, herring and sardines two to three times per week.

Olive oil and nuts—Olive oil helps reduce LDL cholesterol and nuts, especially walnuts, hazelnuts and almonds, are rich in polyunsaturated fat and help reduce cholesterol while maintaining vascular health.

Bergamot extract—The oil from bergamot produces the unique flavor found in Earl Grey tea. It is an antioxidant with high levels of flavonoids that protect cells from oxidation and free-radical damage. In the body, it blocks an essential enzyme in the production of cholesterol. In studies, participants took 500-mg doses of citrus bergamot polyphenolic extract for 30 days, resulting in 40 percent increases in HDL, decreases in blood triglycerides and a nearly 40 percent decrease in LDL.

Conclusion

Overall, there are many natural ways to reduce bad cholesterol and not prevent it from clogging your arteries. If you are currently taking a statin drug, please discuss with your physician your ability to change your lifestyle a bit to embrace the natural solutions while weaning off the statin. And if you don’t have high cholesterol, including these natural solutions into your daily life will just improve your health overall.

Sources:

http://www.ncbi.nlm.nih.gov/pubmed/22981406