Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves, and hormones.
Cholesterol travels in the blood stream, and can build up in the walls of the arteries as plaque, decreasing the flow of blood to vital areas of the body. If plaque continues to build long term it, increases the risk of having a heart attack or stroke.
There are two main types of cholesterol – low density lipoprotein (LDL) and high density lipoprotein (HDL). The target is a total score below 200. LDL (bad) cholesterol should be below 100 and HDL (good) cholesterol should be above 40. Have your cholesterol checked at least once a year, or more often if you are at risk for heart issues.
Dietary Causes of High Cholesterol
- Sugar
- Refined carbohydrates
- Excess alcohol
- Trans fats
- Saturated fats
Other Causes
- Inactivity
- Excess weight
- Diabetes
- Stress
- Hypothyroidism
Reducing Cholesterol Naturally
1. Diet
Increase intake of the following:
- Omega-3 fats (cold water fish)
- Soluble fiber (oats)
- Legumes (beans)
- Whole grains (brown rice)
- Fruits & vegetables
- Nuts & seeds
- Olive oil
- Garlic and onions
Reduce or eliminate the following:
- Trans fats (margarine)
- Polyunsaturated fats (seed oils)
- Sugar
- Refined carbohydrates
- Excess alcohol
2. Supplements
The following supplements may also help reduce cholesterol levels:
- Fish Oil (1g – 2g daily)
- CoQ10 (200-300 mg daily)
- Niacin (1,500 mg daily)
- Garlic (500 mg daily)
3. Lifestyle Modifications
- Reduce excess weight
- Regular exercise
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