Sarah from Orlando, FL Writes:
I am 54 and have been dealing with high cholesterol for over ten years. My doctor has me on a statin medication. I do need to lose some weight. What can I do to help lower my cholesterol naturally?
Dear Sarah,
Cholesterol has its challenges for so many people. I think our perspective on cholesterol needs to be restructured. Cholesterol is actually a great asset to our overall health. I realize that you didn’t list your overall numbers, however, the numbers do tell us some great information. Lets get into the basics of cholesterol and how it is good for us. Cholesterol is necessary for the production of our hormones in the body. It is produced by the liver and is broken down in a general sense into two main areas, the high-density lipoproteins (HDL) and the low density lipoproteins (LDL). We typically describe the two categories as the “bad” cholesterol (LDL) and the “good” cholesterol (HDL). However, they both are actually good for our body. The liver produces the LDL cholesterol and it goes and does its work with many of our cells. Once its finished, the HDL comes in to clean out the residue of the LDL and the cycle starts all over again. I like to think of the LDL as the workhorse and the HDL as the clean-up crew. The challenge with our health comes when we have too much LDL and not enough HDL. Too much LDL and our body starts getting backed up, especially when we have low amounts of HDL. Then, instead of the clean-up crew using a vacuum cleaner, all they have is a dust buster!
Most of these cholesterol issues have to do with our lifestyle choices. As you stated, you need to lose some weight. Our dietary choices play a major role in how well our body produces and eliminates cholesterol. When you go to your doctor and they tell you that you have high cholesterol, it usually means that the LDL is too high for the body to manage on its own. That is why the statin drugs have become the standard of care to help people manage their cholesterol. The great news is that you can do many natural lifestyle modifications to help support better cholesterol and get you into a position to transform your health.
Here are some basic tips on improving your overall cholesterol numbers:
Natural Ways To Improve Cholesterol
1. Go Nuts !
Research shows us that people who eat nuts are more likely to have less heart disease. Go nuts with the tope 3 of Brazil nuts, Almonds, and Walnuts. They are loaded with magnesium, copper, and vitamin E.
2. Increase Salmon
Loaded with omega-3 fats that help to lower the LDL cholesterol and raise the HDL
3. An Avocado A Day
The monounsaturated fats help to lower triglycerides and LDL. There is also a key component called beta sitosterol that helps to reduce the amount of cholesterol absorbed from foods.
4. Get Some Garlic
New research show that garlic can reduce the artery clogging plaque called nanoplaque.
5. Eat More Spinach
One of my favorites! Spinach contains lutein which helps get rid of the cholesterol from sticking to the arterial walls.
6. Exercise Regularly
Research has proven that just 10-15 minutes of exercise each day will help to lower the LDL and raise the HDL cholesterol.
7. Hydrate
Drinking half your bodyweight in ounces of water each day will help support healthy cholesterol levels
