NUTRITIONAL SUPPORT FOR CHOLESTEROL

 The following list may seem a trifle overwhelming but simply take a note
of any of the foods here that you already enjoy and think of ways to
bring them into your daily meals. Then depending on your cholesterol levels you
may want to have a look at some of the products that we recommend .
I'll be making lots of French onion soup this winter  mmmm  

 NUTRITIONAL SUPPORT FOR CHOLESTEROL 

The following list may seem a trifle overwhelming but simply take a note of any of the foods here that you already enjoy and think of ways to bring them into your daily meals. Then depending on your cholesterol levels you may want to have a look at some of the products that we recommend . I'll be making lots of French onion soup this winter  mmmm  

 Simply type "Cholesterol" into our search engine to find the full list of products available also searches on any of the information below will reveal many fabulous products. We have popped our top 6 below

ALFALFA LEAVES help reduce cholesterol levels and clean plaque from arterial walls. The sprouts produce a similar but lesser effect. Use Alfalfa sprouts in cooking to block the absorption of cholesterol from food. 

APPLES are said to lower total serum Cholesterol levels (due to the Apple Pectin content of Apples) An experimental study showed that the consumption of two to three apples each day (during a one month trial) lowered total blood cholesterol levels in 24 out of 30 (80%) healthy subjects whose diets were not altered in any other way.  In half of the responders, the reduction in cholesterol was more than 10%.

AVOCADO: may lower serum Cholesterol levels. A study demonstrated that 50% of patients given ½ to 1¼ avocadoes each day experienced a reduction in their total cholesterol levels of 8% - 43%.

BANANA’S - (especially green, unripened Bananas) may cause serum Cholesterol levels to fall by up to 33%.  The high pectin content of bananas may contribute to their ability to lower cholesterol.

BARLEY may lower total serum Cholesterol levels (by 6% to 12%): Barley interferes with the liver’s production of cholesterol.  When pigs consumed barley, their blood cholesterol fell by 18%.  Men who ate three servings of a hull-less barley flour made into a nutty grain cereal, muffins, bread, or cake per day for six weeks, experienced a 15% reduction in blood cholesterol.  The active constituent may be beta-glucans

BEETROOT may lower elevated total serum Cholesterol levels. (Rats fed Beetroot Fibre over 24 weeks had a  30% cholesterol reduction .

BILLBERRY Prevents plaque formation by strengthening arterial walls.

BROCCOLI SPROUTS may lower total serum Cholesterol levels

CAROB PULP : A study showed  that 15 grams of carob pulp per day may lower total serum Cholesterol levels by up to 15%.  Over a 6 week period 

CARROTS may lower serum Cholesterol levels Consumption of 200 grams of raw Carrots may lower total serum Cholesterol levels by an average of 11%. 

CELERY may lower total serum Cholesterol by 7%, even at low doses (due to the 3-n-Butyl-Phthalide content of Celery). 

CHARCOAL: One tablespoon (8 grams) of powdered, activated Charcoal taken after every meal may reduce total serum Cholesterol by 20% - 25%.Charcoal reduces cholesterol in the blood and binds with cholesterol , toxins , and waste in the intestine which has a cleansing effect 

CHICK PEAS: may lower total serum Cholesterol levels. CHILLIS  may lower total serum Cholesterol levels (due to the Capsaicin and Dihydrocapsaicin content of Chillies). 

CHOLINE is one of the substances that regulates and stabilises liver function. The proper use of cholesterol within the body is determined by the amount of choline and lecithin your liver has available to work with. When enough choline is present , gained either by foodstuffs or by way of food supplements such as yeast and liver and wheat germ , your body can manufacture lecithin which then breaks up cholesterol that would otherwise form fatty deposits , clogging the walls of your arteries and heart.

Choline Sources: Asparagus , Spinach , Brewers Yeast , lecithin , soya beans , egg yolk and sprouted seeds

CHROMIUM is involved in the metabolism of carbohydrates and fats , it aids in the metabolism of carbohydrates and fats and controls the levels of Cholesterol in the blood.

(Best sources wholegrain cereals , meat , cheese , brewers yeast , molasses and egg yolk)

CINNAMON may lower elevated serum Cholesterol levels. 250 to 1000 mg per day reduced cholesterol levels by up to 15% 

See Further reading Äntioxidants - Cinnamon is extremely high in antioxidants  - a secret superfood

CLAMS , CRABS AND OYSTERS  may lower serum Cholesterol by 9%. 

CORDYCEPS – It increases the hearts strength while slowing the pulse. Lowers LDL and total cholesterol and raised HDL.It stops the formation of Cholesterol plaques by stimulating the activity of the macrophages that otherwise might become “sluggish” and lodge in the artery wall, becoming a platform on which cholesterol can accumulate.

DANDELION ROOT- Research shows that regular use helps to reduce blood cholesterol

DIETARY FIBER; as you read through the list of foods that are helpful to reduce the production of cholesterol in the body you will see that many of them are high fibre foods. An intake of 20-60grams of fibre a day is essential to good overall health.

EGGS :A NOTE ABOUT EGGS

Many people who love eggs for breakfast have been advised not to eat them because they contain cholesterol

Egg yolks contain not only a high percentage of cholesterol but the substance choline to control that cholesterols function. Eggs contain Vitamin A and some Vitamin D,E & B in particular biotin which is the egg white. The egg contains all the essential amino – acids in the correct proportions so that it is a balanced food in this regard. One whole egg gives you 6 grams of protein. Note: No Fried eggs. And the yolk needs to remain runny or all the lecithin advantage is lost in the cooking process.

 21/04/09 I was just chatting to Diana and she was telling me the story of how her naturopath did a study where she measured her cholesterol levels and then proceeded to eat two eggs a day for 2 - 3 months. She made no other changes to her diet.The end result was a reduction in her cholesterol. I thought that was interesting - regards Lynne

 FRUIT:GRAPEFRUIT, ORANGES, PEARS, and POMEGRANATES & STRAWBERRIES help lower cholesterol due to their pectin content. They need to be eaten whole to gain the benefit of the pectin

GINGER may lower total serum Cholesterol levels and in doses of 500mg daily could be used as a cholesterol-lowering, antithrombotic and anti-inflammatory agent. It stimulates uptake of oxygen by muscle tissue Reduces total cholesterol levels , especially levels elevated by butterfat. Ginger retards the production of Cholesterol by the liver.

GINSENG (PANAX) Lowers  total cholesterol , LDL and triglycerides

GLOBE ARTICHOKE LEAF.  Globe artichoke (especially globe artichoke leaf) stimulates bile flow which results in decreased serum cholesterol levels as bile is a principal route for the elimination of cholesterol.  Globe artichoke leaf also inhibits the enzyme that is responsible for the production of endogenous cholesterol. It reduces triglycerides and increases HDL. It also aids weight loss.

GARLIC   (and Garlic Oil)   Aged Garlic Extract may lower total serum Cholesterol levels by 9-12% Lowers cholesterol and triglyceride levels. Inhibits clot formation. You might call garlic the vegetable guardian of human health : it not only combats and removes infective material , but also contains many substances that eat away chemically at cholesterol deposits.

For more information on Garlic click here

GEMANIUM is a mineral that maintains the homeostasis in the body and therefore may reduce high blood pressure and cholesterol levels(Best sources Bran , Whole wheat flower , vegetables , seeds meats and dairy products)

GREEN TEA. Take 1 cup 2-5 times a day. It keeps LDL cholesterol from being oxidized , a factor in plaque formation. Lowers LDL while raising HDL. BLACK TEA has a similar effect

HAWTHORN.  An antioxidant that increases the rate at which the liver converts LDL to HDL. Hawthorn dilates the blood vessels , lowers blood pressure and dissolves cholesterol deposits

INOSITOL : Controls levels of cholesterol in the blood

(Best sources Lethicin , liver wheat germ , brown rice , citrus fruits , nuts and cereals)

LEEKS may lower elevated serum Cholesterol levels. 

LETTUCE  may lower total serum Cholesterol levels.  Feeding rats a 20% lettuce diet for 3 weeks resulted in a decrease cholesterol LDL/HDL ratio and a marked decrease of liver cholesterol levels (-41%). 

LECITHIN – (RICH IN VITAMIN F) (10,500 mg per day) may lower elevated serum Cholesterol levels (by approximately 33%).  Human study has demonstrated the ability of 10,500 mg lecithin per day for thirty days to reduce total cholesterol levels by an average of 33% in patients with elevated blood lipids.  It also improves other parameters of blood fats. It strengthens cell membranes and makes it much harder for virus’s chemical residues etc to get in – stops undesirable cell permeability and helps fluids exchange better in cells. It works with Vitamin K in regulating the rate of cell coagulation.

Lecithin combines with vitamin D to provide calcium and phosphorus to all body tissues.. People who go on fad diets cutting out all meats , oils and fats and dairy products overnight will rob their liver of necessary compounds needed in digestion – calcium will be the first to become deficient. Deficiencies may lead to high cholesterol levels , acne and eczema (teenagers need raw nuts and seed in their diets) middle age spread , dry hair , constipation , diarrhoea  and weight issue (under or over)

Sources of Lecithin or Vitamin F are Wheat germ oil and all vegetable oils , tahini , raw nuts and seeds , the berry fruits and raw peanut butter.

MILK THISTLE (Silymarin) An antioxidant that stops plaque formation and lowers total cholesterol . It helps the liver convert LDL into HDL. It maintains general liver health

Milk thistle prevents cholesterol that has been excreted into the bile from being reabsorbed into the body  , and the Milk Thistle component silibinin stops the oxidation of LDL Cholesterol into a form that creates plaques in the linings of artery walls.

Milk thistle lowers the cholesterol content of bile , which reduces the chance of gallstone formation.

NIACIN (B3)is a proven low cost treatment for lowering LDL and raising HDL and reducing the production of blood clotting factors that cause heart attacks.

NUTS :ALMONDS,COCONUT,MACADAMIA,PECAN NUTS,PISTACHIO’S & WALNUTS(Raw and unsalted)

Nuts may lower total serum Cholesterol levels

Consumption of 50 – 100 grams of nuts 5 times per week or more may significantly decrease total cholesterol levels. Almonds are rich in the amino acid arginine. In one study , they were found to cut cholesterol levels by sixteen points over a four week period.

OATS  & OAT BRAN may lower total serum Cholesterol by washing away Bile Acids in the Gastrointestinal Tract that would otherwise be converted to Cholesterol Oats are  one of the best sources of inositol , which is important for maintaining optimum blood cholesterol levels.

OILS – (COLD PRESSED):ALMOND OIL& COCONUT OIL .RICE BRAN OIL,SALMON OIL are said to lower cholesterol levels

FISH OILS may reduce the absorption of dietary Cholesterol and reduce the synthesis of Cholesterol within the Liver. 

FLAXSEED OIL may lower total serum Cholesterol levels (due to the high content of Alpha-Linolenic Acid in Flax Seed Oil). 

OLIVE OIL (Cold pressed) may lower total serum Cholesterol, by preventing it from entering the bloodstream (due to the Cycloartenol content of Olive Oil). 

ONIONS The onion and its family contain a unique principle that loosens , changes and releases lumps of cholesterol – loaded deposits along the internal walls of the heart and its arteries and veins. MMM Bring on the French onion soup and know that it is helping your cholesterol.

PROPOLIS reduces cholesterol levels in the blood

PSYLLIUM SEED HUSKS may reduce total serum Cholesterol levels by 15% (due to the Psyllium content of Psyllium Seed Husks). 

RED YEAST RICE may lower elevated total serum Cholesterol levels (by inhibiting the HMG-CoA Reductase enzyme that catalyses the endogenous production of Cholesterol).  It acts in the same way as the prescription drug lovastatin (Mevcor) lowering LDL after 4 – 6 weeks use.

 RED WINE – PURPLE GRAPE JUICE Drink 12-14 ounces of purple grape juice or one glass of red wine daily. These beverages contain flavonoid compounds that stop the oxidation of low density lipoproteins LDL’S or Bad Cholesterol) as effectively as Vitamin E. The flavonoids  strengthen the muscle cells lining the arteries so that they can dilate the artery more easily , allowing freer circulation of the blood

Watch a video and read about Resveratrol

ROYAL JELLY(50 - 100 mg per day) may lower total serum Cholesterol levels (by approximately 14%). Animal study (rats) demonstrated the ability of royal jelly (high doses for six weeks) to reduce total serum cholesterol levels in animals with initially-high total serum cholesterol.

 SCUTELLARIA (SKULLCAP) The scutellaria compound baicalin inhibits the process of inflammation on the linings of arteries after injury by bacterial infection or by high blood pressure. This makes it less likely that inflammation will lead to a cascade of immune responses that will result in plaque forming. It also dilates blood vessels and acts as a diuretic to lower blood pressure.

SEEDS: CORIANDER , CUMIN AND FENUGREEK Seeds may lower total serum Cholesterol levels. 

FLAXSEEDS :Flax Seeds (20 grams per day) may lower total serum Cholesterol levels by up to 9%.

SUNFLOWER SEEDS may help to lower total serum Cholesterol levels (due to their high content of Phytosterols).

SHIITAKE MUSHROOMS  are fabulous for preventing high blood pressure and heart disease , controlling cholesterol levels , building resistance to viruses and fighting diseases such as cancer. They may lower total serum Cholesterol levels (due to the Eritadenin content of Shiitake Mushrooms). Shiitake mushrooms facilitate the excretion of cholesterol into the faeces via the liver and accelerates the conversion of LDL cholesterol to HDL cholesterol.  Part of the cholesterol-lowering effects of Shiitake mushrooms are due to their fibre content. Animal studies showed shitake to reduce  total cholesterol levels by 25%

SOYBEANS :Soy is a rich source of the amino acid arginine , which keeps the blood cells from sticking to the inside of artery walls and forming clots. Lowers LDL and raises HDL

 SPIRULINA A Human study demonstrated that Spirulina (4,200 mg per day for eight weeks) lowers elevated total serum cholesterol levels by 4.5% in subjects with high initial total serum cholesterol.

SWEET POTATO may lower total serum Cholesterol levels (by binding to Cholesterol). 

VANADIUM slows down cholesterol formation in blood vessels. (Found in fish , parsley, radishes , strawberries ,lettuce and cucumber.)

VEGETABLES : Vegetarians' Blood generally contains markedly less Cholesterol.

VINEGARS may lower total serum Cholesterol levels (due to the Acetic Acid content of Vinegars). 

VITAMIN C Reduces cholesterol and helps to prevent heart disease

Best sources Rosehips, blackcurrants, broccoli, citrus fruits all fresh fruits and vegetables

VITAMIN B15 (PANGAMIC ACID) Lowers cholesterol levels

(Best sources Brewers yeast , brown rice , whole grains , pumpkin seeds and sesame seeds)

VITAMIN E  Dilates the blood vessels and it contains anti-thrombin , which prevents blood clots. Allowing your blood to move happily through healthy vessels , instead of moving through tired arteries and veins. This is why Vitamin E is taken for people with varicose veins , haemorrhoids , or with circulatory clogging such as we find with high blood pressure and high cholesterol levels.

This valuable vitamin is destroyed entirely when foods are fried and then frozen, so those TV dinners are not all that they are cracked up to be. It can be taken in tablet form or half a teaspoon of cold pressed wheat germ, sunflower or apricot kernel oil daily.

Caution:Vitamin E should only be taken on expert advice for those suffering from high blood pressure or heart problems as dosage is all important. Seek professional advice

YARROW a human study demonstrated the ability of yarrow (30 - 40 drops per day of alcohol extract for four months) to lower total serum cholesterol levels in hypertension patients and in persons with elevated cholesterol levels.

 OTHER FACTORS

 SMOKING  Do not smoke , and stay away from second hand smoke. As little as half a hour in a smoke filled room can cause a serious drop in  antioxidants such as Vitamin C.

The smoke causes changes in cholesterol metabolism that encourage the deposit of LDL on artery walls. If second hand smoke is unavoidable take 200 – 400 grams of vitamin C

 EXERCISE: Just Do it. Do what you can no matter how little and slowly build up – you will be surprised.

Simply type "Cholesterol" into our search engine to see all our Cholesterol Products  or view our top five products and the must have Sandra Cobot book on Cholesterol  below

This link will take you to more information on Cholesterol

REFERENCES FOR CHOLESTEROL TOPIC :

Block, W.  Red yeast rice lowers cholesterol.  Life Enhancement.  March 2001.- In-Tele-Health  (from Hyperhealth Pro CD-ROM)

Healing Remedies C.Norman Shealy - Prescription for Herbal Healing Phyllis A. Balch.CNC

The Natural Health Book. -  Dorothy Hall Jenny Edgley's Nutrition Book