51 natural ways to lower cholesterol

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All in vein: 51 natural ways to lower cholesterol

Better Nutrition, March, 2004 by Don Breaux

Heart disease kills a third of all humans and knocks 10-15 years off

the average life-span--and an elevated blood level of the waxy

substance we know as cholesterol is one of its most significant risk

factors, But cardiovascular disease is preventable, With the right

natural nutrition choices, you can slash your level of the most

dangerous cholesterol types and dramatically decrease your risk of

heart attack or stroke,

High blood readings of cholesterol and triglycerides can lead

directly to atherosclerosis, or hardening of the arteries. The

partially blocked arteries result in less blood flow--and therefore

less oxygen reaching the tissues. If atherosclerosis occurs near the

heart, it can cause a heart attack; if the arteries of the head and

neck are affected, there is the potential of a stroke.

And atheroselerosis in turn can lead to another risk factor--high

blood pressure--because more force is required to pump blood through

the partially blocked vessels.

Of course, " heart disease is a much more complex issue than just

cholesterol alone, " says James Lavalle, naturopathic doctor and

cofounder of the Living Longer Institute, a Cincinnati-based

integrated medicine facility.

" Factors such as fasting insulin, micro-infection, inflammation,

stress and others are all contributors, " Lavalle says.

But high cholesterol numbers are sufficiently crucial to demand

prompt medical and nutritional attention. And the best option is

preventive. With that in mind, here are more than 50 natural ways to

prevent the cholesterol levels that send you down the wrong road in

the first place.

 

* Diet: A diverse diet that is high in fiber but limits saturated fat-

-and deadly trans fat--produces cleaner arteries. Specific foods that

cut cholesterol levels include artichokes; cold-water fish; corn;

flaxseeds; garlic; legumes; maitake mushrooms; nuts; olive oil; omega-

3-rich oils; onions; soy and soy products such as soy milk, toil] and

tempeh; tomatoes; whole grains; and fortified foods specifically

labeled " sterols added. " Sounds like almost every plant food there

is, doesn't it? Actually, to some extent, all fruits and vegetables-

which are naturally rich in sterols and fiber and low in the bad fats-

keep blood cholesterol down. But the real superstars are oats and

carrot juice; they've heed proven to effect dramatic cholesterol

reduction.

* Artichoke Leaf Extract: A chemical called cynarin--found in

artichoke leaves--stimulates bile production, inhibiting the

production of cholesterol and speeding its elimination from your

body. The plant also contains luteolin, an antioxidant that may play

a role in lowering LDL ( " bad " ) cholesterol levels. Artichoke leaf

extract is available in pill and liquid forms in most natural food

stores. 'lake a 5-day break from use every 2 weeks to prevent your

body from developing a tolerance.

* Chromium: This trace mineral helps promote healthy blood sugar

levels, reducing your odds of acquiring insulin resistance-- a

condition that can result in high cholesterol and trigylceride levels.

* Garlic: Garlic supplements at least those that contain standardized

and high levels of allicin--have been shown to lower LDL, cholesterol

and raise " good " cholesterol, known as high-density lipoprotein, or

HDL.

* Guar Gum: The guar, or cluster bean, provides a gum that has 8

times the thickening power of cornstarch. Some guar products come

mixed with citrus pectin another cholesterol- -fighter- -and are

water-soluble so you can simply stir and drink. Evidence of guar's

cholesterol benefits is now well established.

* Gugulipid: The gum of the myrrh tree is an ancient Indian medicine

believed capable of lowering both LDL, and triglycerides by roughly

12 percent. The standardized gum extract is called gugulipid, or

guggul. No one knows exactly how it works, but it may bind to

cholesterol in your intestines so that you eliminate the cholesterol

before it enters your bloodstream. Take 250--500 mg up to 3 times a

day with meals--but always consult your health care practitioner,

especially if you're pregnant or nursing.

* Linoleic Acid: This omega-6 fatty acid--normally abundant in

soybeans, corn and safflower and sunflower oil--is an essential fatty

acid. Linoleic acid combines with cholesterol to form important

compounds and is involved in its transport and metabolism. Its net

effect is to lower serum cholesterol.

* Maitake: Extracts of this mushroom have been linked to s decreased

cholesterol.

* Niacin: In higher doses such as 500 mg, vitamin [b.sub.3] may help

reduce cholesterol. There's a harmless, temporary flushing of the

lace, but a non-flushing formula is available. Let your practitioner

know you're taking niacin because it can interact with a number of

medications and be harmful for those with liver problems. Three other

B vitamins [b.sub.6], [b.sub.9] and [b.sub.12]-- may not impact

cholesterol readings, but they help fight high homocysteine levels,

another risk factor for heart disease.

* Nitric Oxide: Some nutritionists say this antioxidant gas

interferes with the oxidation of LDL. It also dilates the arteries,

easing blood pressure. Supplements don't contain nitric oxide but

some promote its production in the body--products containing arginine

or the tropical fruit noni, for example.

 

 

* Oat Bran: Oat bran has lung been proven to substantially lower

cholesterol, and foods containing it are recognized by the US Food

and Drug Administration (FDA) as heart-healthy products.

* Omega-3:Omega- 3 fatty acid may lower cholesterol and is found in

various forms: alpha-linolenic acid (ALA or LNA), EPA and DHA.

Supplement sources include fish oil capsules, cod liver oil, flaxseed

oil, olive oil and other unprocessed oils. According to the American

Heart Association, LNA affects cholesterol in two ways: triglycerides

are lowered, and the growth rate of atherosclerotic plaque is

diminished. Olive oil is high in monounsaturated fat, which helps

normalize cholesterol levels.

* Pectin: Pectin is a fiber believed to bind in the intestines with

bile--which is made up of cholesterol- -and carry it from the body.

* Phytosterols: Foods and supplement manufacturers cannot print

health claims on their labels unless claims are specifically

preapproved by the FDA--and it's not often such claims are approved.

But the FDA has now given the green light for the label claim

that, " Diets low in saturated fat and cholesterol that include 2

servings of foods that provide a daily total of at least 1.3 grams of

plant sterol ester oil in 2 meals may reduce the risk of heart

disease. "

Sterols--also known as phytosterols because they are found in all

plants (or phytos) and plant foods--are fats with a chemical

structure almost identical to cholesterol, As a result, sterols

compete with, and slow down, cholesterol absorption in the intestines.

 

All plants, including fruits, vegetables, grains, spices, seeds and

nuts contain these various sterol compounds or sterolins--beta-

sitosterol, stigmasterol, campesterol and others--and a diet high in

plant foods will keep cholesterol down. The tropical fruit noni

contains all three of these types of compounds. Soybeans and

flaxseeds are rich sources.

The new heart-health claim refers specifically to sterol-containing

food servings. But sterols are also available in concentrated form as

capsules. Which is better--plant foods or sterol supplements? LaValle

suggests that " people make a concerted effort to enhance their plant-

based food intake " and emphasizes this in his newly released book,

Cracking the Metabolic Code. But he believes supplements fill an

important need too.

" I think the evidence for supplements containing sterols is strong,

although not as strong as the food-based evidence, " says

LaValle. " But it is certainly strong enough to give people confidence

that a sterol supplement can help them to manage their cholesterol in

a safe manner. "

* Policosanol: This little-known supplement can help the body

naturally keep cholesterol levels within the normal range. What is

it? Policosanol is a mixture of Fatty compounds derived from rice

bran. But you may have to shop around for it. Look for it in the form

of sugar cane wax, beeswax or yam extract. Policosanol is virtually

flee of side effects and can be used by diabetics.

 

 

* Psyllium: Psyllium husks or seeds, like other forms of fiber, will

reduce cholesterol too. Stir into water or juice, and drink it daily.

* Red Yeast Rice: This is simply rice that has been fermented using a

red yeast called Monascus purpureus. Traditionally, the Chinese have

used it as a food coloring, preservative and spice. But evidence now

suggests that it also balances cholesterol levels.

* Vitamin E: The harmful form of cholesterol- -LDL--forms fatty,

deposits on the inside of your arteries. Studies suggest, however,

that vitamin E may help prevent this. Several 1993 studies published

in The New England Journal of Medicine and The Lancet showed a

reduced incidence of heart attack among those taking 100

international units (IU) daily. Taking omega-3-rich oils along with

up to 800 IU of vitamin E daily could be safer than long-tern aspirin

therapy. Vitamin C may also play a role in balancing cholesterol

levels.

* Other Players: According to some sources, the mineral vanadium may

play a role in preventing high cholesterol buildup. The same may be

tree for choline and inositol and tryptophan. Also, herbalists often

recommend various supplements: alfalfa, black tea, common thistle,

devil's claw, evening primrose, fenugreek, ginger, green tea, he shou

wu, licorice, linden, milk thistle, pygeum, safflower, schisandra,

soy and tumeric.

* Lifestyle: Smoking increases cholesterol readings, as well as other

cardiac risk factors. If you smoke, seek help in quitting, and avoid

second-hand smoke as much as you can. An active lifestyle that

includes aerobic exercise actually lowers cholesterol levels.

Wise decisions today can keep you from tomorrow's high-cholesterol

readings. And long term, they may be life-or-death decisions.

By the Numbers The following interpretations apply to the

cholesterol and triglyceride readings of adults only and should not

be used to assess children's levels. TOTAL CHOLESTEROL

under 200 mg/dL optimal

200-239 mg/dL borderline risk 240 mg/dL & above at

risk HDL CHOLESTEROL under 40 mg/dL at risk 40-60

mg/dL optimal over 60 mg/dL high LDL

CHOLESTEROL under 100 mg/dL optimal 100-129 mg/dL near

optimal 130-159 mg/dL borderline high risk 160-189

mg/dL at risk 190 mg/dL & above at very high

risk TRIGLYCERIDES under 150 mg/dL optimal 150-

199 mg/dL borderline high risk 200-499 mg/dL at risk

500 mg/dL & above at very high risk

Do You Have These Symptoms?

Statins, the prescription drugs that help protect millions of

Americans against heart attack and stroke, may have a hidden

downside. If you take statin drugs, be on guard for excessive

soreness, aches, weakness, fatigue and difficulty walking--possible

signs of muscle or nerve damage.

A Danish study found that long-term stalin users had a 4-14 times

higher risk of peripheral neuropathy-- nerve damage; Although statins

inhibit production of cholesterol in the liver, they also carry a

small risk of liver damage.

 

 

These drugs block an enzyme needed to manufacture cholesterol. But

the same enzyme helps produce coenzyme Q10 (CoQ10). So, supplements

of this nutrient may be useful.

According to Dr. James LaValle, " [sterol capsules] could mean that,

for people who must be on statin medications, doses may be able to be

reduced, which then leads to fewer potential adverse events. " If you

suffer any unusual symptoms with statin use, do not stop your

prescribed medication. Instead, consult your doctor for a

reassessment. Follow your doctor's advice first and foremost--and

when additional support is needed, consider sterol capsules or other

natural supplements.

COPYRIGHT 2004 PRIMEDIA Intertec, a PRIMEDIA Company. All Rights

Reserved.

COPYRIGHT 2004 Gale Group

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