| What is cholesterol?
Cholesterol is a fat soluble substance that is manufactured by the liver, and is also derived from one’s diet.
Plant based foods contain no cholesterol at all. It is only found in animal products. Despite its reputation, cholesterol is essential for health; it is needed for healthy cell membranes and is a precursor to the natural steroid hormones, including testosterone, progesterone and oestrogen. Cholesterol is transported via the bloodstream from the liver to the cells by lipoproteins. Low-density lipoproteins (LDLs), carry cholesterol to the cells.
High-density lipoproteins (HDLs), carry the cholesterol from the cells back to the liver so that it can be eliminated or reused. The reason why LDLs are called bad cholesterol and HDLs are called good cholesterol is because if there is too much LDL or not enough HDL, cholesterol can build up in the body and be deposited on the artery walls. This can then contribute to many diseases of the cardio-vascular system. There might not be any symptoms of high cholesterol but related disorders include, obesity, atherosclerosis, arteriosclerosis, high blood pressure, heart attacks, strokes and gallstones. When cholesterol levels are tested, results are normally given for total cholesterol as well as LDL, HDL and triglycerides (blood fats). Total cholesterol levels should not be more than 5mmol/l.LDL cholesterol levels should be no more than 3mmol/l while HDL cholesterol should be above 1mmol/l. Causes The cholesterol we get from food accounts for only about 20% of our total cholesterol. The remainder is made in the liver. For vegans, 100% of their cholesterol will be made by the liver. So, while it is advisable not to eat too many high-cholesterol foods, it is more important to avoid foods that will
increase the liver’s production of cholesterol. These are saturated fats, mainly from red meat and dairy products, sugar, alcohol and refined carbohydrates, i.e. white rice, white bread, white flour (pizza, pasta, cakes, biscuits, etc). What to Do The aim is to normalize the balance between LDL and HDL cholesterol and reduce the oxidation of cholesterol. If you are being treated with any medication, consult your GP. There is no reason why they should stop you from going on a healthier diet, especially if it benefits you. The majority of people who follow the suggested dietary changes do not need their medication at all, as their cholesterol levels will have normalized. Eat / Drink
Fibre: is needed to remove excess cholesterol from the body. Good sources include whole
grains, fruit, vegetables, black-eye peas and pulses (chickpeas, lentils, etc)
Apples: contain pectin, a fibre that can help to lower cholesterol. The old adage is true in the
case of cholesterol, “An apple a day keeps the doctor away.”
Olive oil, garlic, onions, apples, fish, artichokes, beetroot, carrots, oats and lentils, all have
proven cholesterol-lowering properties.
Walnuts and, or almonds, have excellent sources of cholesterol-lowering nutrients. Soak
almonds overnight for easy digestion.
Fresh fruit and vegetables. These contain antioxidants needed to repair artery and blood-vessel
walls. Aim to eat a spectrum of colours as this will give you wide-ranging protection.
Complex carbohydrates found in broewn rice, millet, buckwheat, oats, quinoa and barley.
Pecans can help to reduce bad (LDL) cholesterol and are high in antioxidants.
Essential fats found in oily fish (tuna, salmon, sardines, etc), raw nuts, seeds and cold-pressed
oils are all needed for healthy circulation.
Mono-saturated fats found in olive oil, olives, avocados, have been shown to lower blood cholesterol
levels.
Whole soya beans which contain plant sterols have been shown to inhibit absorption of dietary
cholesterol. Go for organic, non-GM soy. Avoid
Margarines, heated fats, junk food, processed food, palm oil and fried food. These can all
increase the total cholesterol and negatively affect cardio-vascular health.
Refined carbohydrates. Sugar, white, flour, white bread, white rice and white pasta, sodium
chloride (white table salt).
Fatty meats (foie gras in one of the worst), processed meats (sausages, deli meats, corned
beef, bacon), dairy products.
Alcohol, coffee and fizzy drinks.
Herbs & Supplements
Drink fenugreek seed tea as this can reduce cholesterol levels and aid fat metabolism.
Sprinkle lecithin granules on your food as it also aids in fat metabolism and is a source of
essential fats.
Include turmeric, ginger and cayenne pepper in your diet. Turmeric aids liver function and
ginger and cayenne pepper are good for the circulation.
B vitamin supplements are important for controlling cholesterol levels and fat metabolism.
Look for those with choline and inositol (both also part of B vitamin family).
Vitamin C with bioflavinoids can help to lower cholesterol and repair damaged artery walls.
Fish oils contain fats that are important for blood circulation and heart health. Do not take if
you are on blood-thinning medication.
Vitamin E, taken daily, can help to repair damaged artery wall and prevent oxidation of
cholesterol. Do not take if you are on blood-thinning medication likeWarfarin.
Supplements with probiotics, like acidophilus are important for the metabolism of cholesterol
in the bowel and can help to lower cholesterol. Extra tips
Daily moderate exercise can improve heart function, lower blood pressure and cholesterol, and
reduce weight. Start with a brisk 20-minute walk everyday and build up gradually.
Learn to relax. Stress is a major cause of high cholesterol and heart disease generally. Try and
review your daily life to eliminate and avoid causes of stress in your life or try and alter how you
respond to them. Stop worrying about the past and future and just live in the present, that is all
you can influence. Take some time out each day to relax, even a 10-minute nap each day, does
wonders.
Meditation, yoga, tai-chi and breathing exercises are all tried and tested methods of relaxation.
Just having a warm bath with lavender oil in the evening, is a good way to wind down. Something to share My father had high blood pressure and high cholesterol levels from eating too much saturated fat and
drinking too much alcohol over the years.
I made some suggestions on changing his diet rather than relying on prescribed medication
indefinitely and this is what he did. He had organic porridge oats made with filtered water (you can also use oat milk) and top with fresh
strawberries, bananas, raspberries or even frozen unsweetened fruit. Add a heaped teaspoon of
ground flaxseed (whole flaxseed does not digest). He increased his intake of EFA’s (Essential Fatty Acids) from oily fish and avocado. He also took a very
high dose of Omega Oils 3000mg-5000mg daily He also had huge, fresh green salads with mung (green) beans, lentils or chickpeas and alfalfa or
broccoli and radish sprouts and his cholesterol has dropped drastically and he is able to live his life
without prescription medication. The drop in cholesterol does not happen overnight and will take
some time, give yourself 6 months to a year to see improvement unless you are very determined and
eat well for every meal, everyday. Some people have a noticeable drop in these levels after 2 months
Drink one 8oz glass of fresh celery juice twice a week, as this also has a positive effect on high blood
pressure and cholesterol. Cut out all table salt (sodium chloride). Celery already has natural sodium
and you won’t need more.
|
