High cholesterol is an all too common problem in our society. There are people whose genetic makeup predisposes them to unhealthy levels of triglycerides and cholesterol. But, for the vast majority of us, this condition is mainly caused by lifestyle choices.
So the solution would seem to better eating and more exercise. But what if those habits haven’t been enough to get your levels back into a normal range?
A trip to the doctor will often result in a prescription statin medication. Unfortunately, these popular drugs can have serious side effects like muscle pain and weakness. However, there are other natural alternatives to lower cholesterol without Statins.
1. Eat healthy fats
Cholesterol has gotten a bad rap because researchers believe it to be linked to heart disease and strokes. However, cholesterol is actually a naturally occurring, fatty substance produced by the liver. It is a vital to our overall health. The trouble starts when cholesterol levels get too high. This can lead to the build up of plaque in the arteries and deprive the heart, brain and other vital organs of adequate blood flow.
One way to keep cholesterol levels in check is by incorporating healthy fats into your diet. Olive oil, coconut oil, peanuts and avocados are all sources of healthy fats that will actually work to reduce “bad” fats in your bloodstream. So will many fish oils.
2. Cut out sugar and refined carbohydrates
One of the biggest misconceptions about high cholesterol levels is that they are caused by eating fat. This pervasive logic lead to the demonization of the egg. Now we now know the egg is one of the few perfect proteins that exist in nature.
Recent studies have also revealed that high cholesterol levels, as well high triglycerides, are often the result of eating too much sugar and refined carbohydrates.
If you’ve switched to a low-fat diet in an effort to achieve normal cholesterol levels, you’ve missed the target. Low fat diets often dish up increased servings of pastas and breads.
The key to reducing high triglyceride levels is to limit your sugar intake, eat plenty of vegetables (5 to 7 servings per day), legumes and healthy fats. The Mediterranean diet is a good model of one such diet.
Many people have had great success with the Paleo Diet as well. Contrary to popular belief, this way of eating is not about stuffing yourself with huge servings of meat.
The primary focus of the Paleo Diet is to eliminate grains and legumes, as many people have difficulty digesting these food sources. Use of vegetable oils, oils, soybean and canola oils are discouraged, as these oils are often derived from genetically modified crops, while conventional processing leaves them rancid.
Proponents of the Paleo diet eat healthy fats, such as nuts and seeds, olive, coconut and palm oils. The focus is upon large quantities of vegetables, healthy animal proteins, such as pastured-raised eggs and chickens and grass-fed beef as well as sustainable seafood choices.
3. Take natural cholesterol lowering supplements
Biolipotrol from Biogensis is one example of a professional-grade supplement that uses natural ingredients to return your cholesterol and triglyceride levels back to a safe level. This special formula contains red rice yeast, green tea and CoQ10, which work together to help your body metabolize fat. Using this supplement in conjunction with a healthy lifestyle enables your body to process and dispose of fats instead of allowing them to build up in your blood stream and cause blockages.
Cardio Edge by Douglas Labs is another powerful supplement that can help reduce cholesterol. This special blend contains vitamins and concentrated plant sterols, powerful cholesterol lowering chemicals that naturally occur in small doses in certain foods.
4. Eat more fiber
Not only does fiber help you stay regular and keep your digestive system in working order, it also acts as a natural cleansing system for cholesterol. Fiber can work to soak up excess cholesterol and allow your body to dispose of excess fats.
Incorporating more fruits and vegetables into your diet is a simple and easy way to increase fiber intake and send a all-natural maid to tidy up your bloodstream and vessels.
5. Drink green tea
If you take a close look at the ingredients in a lot of metabolism boosting and cholesterol lower supplements, you will notice that many of them contain green tea. This super drink is full of antioxidants and has been proven to lower levels of bad cholesterol. If you are eating well, exercising and taking plant sterol based supplements, drinking a few cups of green tea everyday will provide another boost in the fight against high cholesterol. Look for green teas that are naturally decaffeinated to enjoy the full benefits.
With heart disease there are very few symptoms and warning signs. Even subtle symptoms are easy to dismiss and chalk up to other causes like fatigue. If you eat a healthy diet, exercise regularly and don’t smoke, it may not even occur to you that an increase in high cholesterol levels could be putting you at risk.
Take the first step and get your levels tested. Once you are aware of your own cholesterol levels, you can take proper precautions, by adding natural cholesterol supplements to your daily healthy regimen. If you’d like more information about our Nutritional medicine programs, contact us by clicking the link, or by calling (972) 840-2520.