Natural ways to reduce cholesterol

Hi Dare to Live Free Community,

In an earlier blog I encouraged us all to do regular medical tests and check-ups. Last week I went to collect test results from my full medical and the results were surprising.

There were some areas that I was concerned about that tested normal. On the other hand the area where I got the biggest surprise was the cholesterol test. I was in shock.

After all, over the last 2 years I rarely eat beef or shrimp so I never expected the vast increase I saw since the last test. This has lead me with Trinbagonian bad mind/determination to ‘declare war on cholesterol’ (Hmm, that statement sounds like something President Trump might say).

Cholesterol is a waxy , fat-like substance found in all protein substances ( meat, dairy products and eggs).The body can produce cholesterol in the liver and can absorb cholesterol in the diet. Some cholesterol is required to build cell membranes, produce sex hormones and produce bile ducts which are necessary for the digestion of fats. Yet while some cholesterol is required, when cholesterol in the blood levels is excessive, it collects in the walls of your blood vessels where they can cause blockages and increased risk of heart disease. There are two categories of cholesterol, high-density lipoprotein (HDL) cholesterol , commonly referred to as ‘good’ cholesterol and low density lipoprotein (LDL) or “bad “ cholesterol.

So here are some tips on natural ways we can reduce LDL cholesterol.

1. Eat more foods that are high in soluble fibre

When consumed soluble fibre attracts water and forms a gel-like consistency in your stomach. This helps block the absorption of cholesterol, which, in turn, reduces heart disease risk.

High fibre foods that are high in soluble fibres include:

1. oatmeal;

2. apples;

3. avocadoes;

4. prunes;

5. beans ( e.g. lentils, peanuts and peas, is high in both soluble and insoluble fiber. Black beans, kidney beans and navy beans )

6. fruit (e.g. grapefruit, mangoes, apricots and oranges)

7. vegetables (Brussels sprouts have one of the highest amounts of soluble fiber. A 1/2-cup serving contains 2 grams. Turnips, sweet potatoes and asparagus all have 1.7 grams or more.)

8. flaxseed (a single tablespoon contains 1.1 grams of soluble fiber. Flaxseeds also contain healthy omega-3 fatty acids, which, along with soluble fiber, help reduce heart disease risk)

1. Avoid transfats

Transfats are trans unsaturated fatty acids. For many years food manufacturers used these to enhance the taste or texture of foods and to preserve the shelf life. However, trans fats raise LDL (bad) cholesterol and decrease production of HDL (good0 cholesterol. So trans fats increase the risk of heart disease.

Transfats are often found in fried foods, baked foods (including frozen pizza) and margarine.

As we seek to steer clear of transfats, let’s be sure to check food labels carefully. Avoid foods with labels that show the presence of "partially hydrogenated oils"

1. Eat healthier fats

Avoid red meat such as beef and dairy products have saturated fats. These raise our total cholesterol and LDL cholesterol. According to the Mayo Clinic as a rule, we should get less than 7 percent of your daily calories from saturated fat. Let’s try to avoid fats from red meat and dairy products. Instead, let’s choose leaner cuts of meat, low-fat dairy and healthier options of oil such as olive oil and canola oil which have monounsaturated fats.

1. Eat more fish

Fish , walnuts and almonds are rich in omega 3 fatty acids. Omega 3 fatty acids help increase our HDL which, in turn, helps transport bad cholesterol (LDL) to the liver . Salmon, mackerel and herring are fish with high levels of omega 3 fatty acid. We should eat more of these.

1. Exercise regularly

There is extensive scientific research that shows a relationship between regular exercise increased production of good cholesterol , Some researchers (e.g. Vella, Kravitz and Janot) even refer to studies that attempt to identify how intensely we much exercise or for how much time we must exercise to raise HDL Levels. You cn see more of their research at the following URL:

https://www.unm.edu/~lkravitz/Article%20folder/cholesterolNEW.html

Some experts recommend exercising 5 times a week for at least 30 minutes to raise HDL, HDL is helpful since it transports bad cholesterol from blood the artery walls to the liver where the LDL is converted to bile for digestion or disposed by the body.

1. Quit smoking and/or avoid second hand smoke

Exposure to smoking reduces good (HDL) cholesterol. It also injures the lining of arteries and increases the risk of blood clots. So we should avoid smoking and reduce our exposure to second hand smoking.

References

Best Sources of Soluble Fiber From Natural Foods

http://healthyeating.sfgate.com/sources-soluble-fiber-natural-foods-2125.html

The Mayo Clinic, ‘Top 5 lifestyle changes to improve your cholesterol,’

http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935

Vella, C., Kravitz, L., and Janot, J. A Review of the Impact of Exercise on Cholesterol Levels https://www.unm.edu/~lkravitz/Article%20folder/cholesterolNEW.html

WebMD , ‘Understanding trans fats,’ www.webmd.com/diet/guide/understanding-trans-fats