Hundreds of Wood River Valley residents will be receiving the results to their cholesterol level test this week, which was offered recently through St. Luke’s Heart of the Matter event. Whether that includes you or not, if you have high cholesterol, taking a cholesterol-lowering drug is often the first and only advice given. Although in some cases a drug might be needed, you have additional options.
There are several natural and healthy ways to lower your cholesterol. Before accepting a prescription for a cholesterol lowering drug…from which you could suffer the side effects of muscle pain and damage, memory loss, liver damage, increased risk of diabetes, and more… be sure to first discuss the following list of healthy options with your doctor.
• Exercise! Exercise is one of the few ways to not only lower your bad cholesterol (LDL), but it can raise your good cholesterol (HDL) as well.
• Eat more vegetables: Increasing vegetables in your diet will greatly increase your fiber intake. Fiber binds cholesterol and allows it to be carried out of your body via your bowel movements.
• Avocados: 1 avocado per week has been shown to reduce total cholesterol.
• Psyllium husk powder: This powder is another great source of fiber and can be taken in addition to eating more vegetables. You can find it at a health food store. Also, when taken before meals, it can help you feel full sooner, and thus eat less and lose weight.
• Garlic: Eat it regularly and/or find a supplement that contains 4000mcg of allicin (the active ingredient in garlic) per day.
• Green tea: At least one cup per day has been shown to reduce cholesterol.
• The spice, turmeric – use lots! It has been shown to reduce cholesterol, and it’s also an excellent natural, anti-inflammatory. Sprinkle on your food daily.
• CoQ10 supplement: This is a key nutrient for optimal functioning of your heart. It is lowered when taking cholesterol-lowering drugs (statins), but is also often low in many people even if not taking a statin. 50 -100mg is recommended.
• Fish oil: The omega-3 fatty acids found in fish oil have a natural anti-inflammatory effect, which benefits your cardiovascular system. Additionally, the cell wall of every cell in your body is made of fat and when this wall contains a high concentration of omega-3 fats, the cell functions better overall. Thus taking fish oil can increase the health of every cell in your body. (Make sure it is a high quality brand because cheap fish oil can be toxic.) 1000mg of omega 3’s is the minimum daily dose.
• Antioxidants: I suggest making a habit of having frozen blueberries in your freezer all-year-round and eat 1/2c daily. You can also take an antioxidant-rich supplement such as resveratrol or a superfood, green powder.
This is just a partial list. To learn more, send a request for more info to DrJody@DrJodyND.com Mention that you read this article and if you are one of the first 3 people to send in a request, you will win a FREE health assessment with Dr. Jody.
By making sure your cardiovascular system is healthy and functioning optimally, you are taking a key step for your overall health and longevity. Exercise and eating a healthy diet are your most powerful tools for achieving this, and natural supplements add an extra added benefit.
Dr. Jody Stanislaw sees patients locally at her Ketchum office as well as via phone appointments and over Skype with patients located anywhere around the world. To learn what is optimal for your cardiovascular health from a holistic perspective, send an email to Dr. Jody at DrJody@DrJodyND.com If you are one of the first 3 people to send in a request, you will win a FREE health assessment. Contact Dr. Jody today.