Cholesterol is ‘waxy’ and ‘fat-like’ in appearance, and is found in every cell of the body. It is an oil-based substance and does not mix with the blood, which is water based. Liver makes all the cholesterol that the body needs. Body also gets cholesterol directly from the food we eat (mainly animal products such as Eggs, Meat and Dairy). It is carried around by Lipoprotein. High levels of total and LDL (Low Density Lipoprotein) cholesterol increase your risk of heart diseases, while high levels of HDL (High Density Lipoprotein) cholesterol protects you.
Cholesterol has always been considered to be a dirty word and feared by all. But, actually, it is absolutely essential to good health and used for a large number of functions in our body – to make Vitamin D from Sunlight, Preserving our Bones and Boosting our Immune system. It is essential for Digestion, Reproduction, and making of the Cell Membranes in our brain. Our fat-soluble vitamins-A, D, E and K only get absorbed through cholesterol because it produces Bile salts. It also acts as an anti-inflammatory and repairs cell damage due to Stress, Poor Diet and Environmental exposure.
Doctors love to prescribe Statins, but it has a long list of side effects including Muscle pain, Weakness, decreased Myocardial (Heart) function, decreased Cognitive functions and Digestive issues and risk of Diabetes. So please stay away from Statins!
Non-dietary remedies:
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1. Exercise : The Cleveland Clinic states that “Exercise has the greatest effect on Triglycerides (lowers it) and HDL good Cholesterol (increases it)”. Exercise does not have much impact on LDL unless combined with Dietary changes and Weight loss. So please exercise slowly for at least 30 minutes a day, and gradually increase your activity.
2. Stress : Cut out stress as much as possible. Introspect, to find the root cause of your stress and try and tackle it. Meditation* is also extremely useful (*see earlier blog on Stress).
3. Weight loss : Just as for hypertension, even a small amount of weight loss can bring down your LDL levels.
4. Sleep : It is only during sleep, that our body repairs and rejuvenates, so please get adequate rest and sleep.
5. Routine : For a healthy lifestyle, following a routine is extremely important. Eat your meals at a regular time, sleep and wake up at the same time as much as possible.
6. Alcohol and Smoking : Reduce as much as possible. Avoid these two vices.
Dietary remedies:
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1. Vitamin C : is very useful for reducing Inflammation. With just 500mg a day of Vitamin C, you can decrease your LDL cholesterol and Triglyceride concentration. Foods rich in Vitamin C include Kiwi, Pineapple, Pomegranate, Guava, Indian Gooseberry, Onion and Coriander seeds. Lemon juice squeezed on your food or had as a shot is very effective.
2. Oats : have soluble fiber which lower your total and LDL cholesterol.
3. Magnesium : A natural statin, limiting cholesterol production so it covers necessary function but is not produced in excess. Foods containing magnesium include Almonds, Cashews, Walnuts, Rye, Buckwheat and Dark Chocolate. Cashews containing cholesterol is a myth, because no plant food contains cholesterol.
4. Apples : A special note about apples – eating apples reduces bad cholesterol. In a study done over six months, it was found that apples reduce LDL by 23% and simultaneously increase HDL by 4%.
5. Green tea : Catechin in green tea reduces oxidised (damaged) LDL so try to have 3 cups a day.
6. Legumes : Legumes and pulses, can help lower Cholesterol levels. They are high in vegetable protein and fibre. Soluble and insoluble fibres assist with lowering cholesterol absorption in the gut, and promote growth of beneficial gut bacteria (This is also true of psyllium husk-isabgol).
7. Virgin Coconut Oil : Increase’s HDL, hence decreasing LDL/HDL ratios and reduces waist circumference. Although a saturated fat, virgin coconut oil has medium chain Triglycerides, which humans quickly metabolise into energy.
8. Monosaturated fats : Olive oil, Canola oil, Avocado oil (and fresh Avocados) reduce the bad LDL and increase the good HDL and reduce the oxidation that contribute to clogged arteries. So, stay away from Transfats, avoid Processed foods and follow some of the remedies above.
All the best and Happy Healing from Naturally DimpI! !