Cholesterol Lowering Foods and Supplements
By Balance 2B Fit & Shari
In studying high cholesterol for many years I am providing you with this information from my knowledge and training over the years. I also am referencing 2 of my favorite nutrition books Prescription for Herbal Healing and Prescription for Nutritional Healing.
Beneficial Herbs – Aids in lowering LDL and raising HDL
- Artichoke leaves 1500 milligrams daily
- Garlic if taking tablets 1,000 milligrams daily
- Ginger eat 2 tsp. with food daily
- Milk thistle (Silymarin) gelcaps take 300 mg daily (helps liver to detox)
- Spirulina and/or wheat grass
- Chlorella (also is used as a supplement)
- Wild Yam
- Cayenne pepper
Eat a diet that is low in both saturated fat and calories and high in omega 3s. High heat oils include: Virgin unrefined Coconut (research on this one is still split but I love it & use all the time) Canola & Peanut oils are good cooking choices. In general, avoid cooking oils on high heat as it is better to consume them raw. Other oils include extra virgin olive (low heat), flax, avocado & grass fed butter (not for cooking).
OILS TO AVOID Soybean, Corn, Vegetable & Cottonseed.
Beneficial Foods for lowering cholesterol
Dark green veggies like spinach, kale, moringa leaves and brussels sprouts offer great omega 3s
ground flax seeds
sprouted grains such as Ezekiel bread (http://www.foodforlife.com/about_us/ezekiel-49)
Whey Protein and plant based protein (soluble fiber)
- Lake trout
- Albacore tuna
- Free range skinless chicken & turkey
- Kidney beans & lentils
Good choices of raw nuts include hazelnuts, almonds, and pecans. Walnuts, especially, deliver heart-healthy fats. All nuts are good for your heart, but don’t overdo it. Just because the fats are healthy doesn’t mean you can eat as much as you want. A serving is 1 ounce. That’s about 14 walnut halves, 24 almonds, 35 peanuts, 18 cashews or 15 pecan halves.
**Some margarines, orange juice and yogurt drinks come with added plant sterols and stanols can help reduce LDL cholesterol by 5 to 15 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237-milliliter) servings of plant sterol-fortified orange juice a day. http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192?pg=2
Extra virgin olive oil
Virruso C, Accardi G, Colonna-Romano G, Candore G, Vasto S, Caruso C., Nutraceutical properties of extra-virgin olive oil: a natural remedy for age-related disease? Rejuvenation Res. 2014 Apr;17(2):217-20. doi: 10.1089/rej.2013.1532.
Berrougui H, Ikhlef S, Khalil A, Extra Virgin Olive Oil Polyphenols Promote Cholesterol Efflux and Improve HDL Functionality, Evid Based Complement Alternat Med. 2015;2015:208062. doi: 10.1155/2015/208062. Epub 2015 Oct 1
*For the specific dosages I recommend looking them up in the Prescription for Nutritional Healing book
- Vitamin B3, B6, B12
- Vitamin D
- Whey protein (with casein)
- Apple pectin
- Calcium (I like Jarrow Bone Up)
- Chinese red yeast rice extract (this is still controversial on how benefits each individual and their unique genetic make-up)
- Chromium picolinate
- Coenzyme Q10
- Fiber *psyllium husk
- Garlic capsules
- Lecithin granules or capsules
- Vitamin A, B, B1, B3 (niacin) C, E
Essential fatty acid supplements options below
Black currant seed oil, Borage oil, Fish oil (I like Carlson’s that include both DHA & EPA, Omega 3-6-9) and Primrose oil
Berge K, Musa-Veloso K, Harwood M, Hoem N, Burri L, Krill oil supplementation lowers serum triglycerides without increasing low-density lipoprotein cholesterol in adults with borderline high or high triglyceride levels, Nutr Res. 2014 Feb;34(2):126-33. doi: 10.1016/j.nutres.2013.12.003. Epub 2013 Dec 18.
Quick link for the current National Heart, Lung & Blood Institute guidelines for cholesterol
Please consult your Doctor before starting anything new in your nutritional supplementation program especially if you’re currently on prescriptions for lowering cholesterol.
produced by Shari Lesser Please contact me with any questions (720) 232-8976
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