15 Ways to
Naturally Reduce Cholesterol and Lower the Risk of Heart Attack - Plus
Cholesterol's Role in the Body and Side Effects of Statin Medication
Clockwise
form top left – strawberries, magnesium salts to make magnesium oil, nettle and
fish oil.
Under the
new guidelines issued by the American Medical Association, roughly 1/3 of all
adults should consider taking cholesterol-lowering statin drugs to control
their cholesterol levels. Many
healthcare practitioners already feel there is an overuse of statin medication
in the United States. Statins may cause
serious side effects, which I’ll get to in a bit. Also, 50% of people who die suddenly from
heart attacks do not have high cholesterol.
In this post we’ll discuss 15 home remedies to naturally reduce
cholesterol and lower the risk of heart attack, the role of cholesterol in the
body and side effects of statin medication.
15 Ways to
Naturally Reduce Cholesterol and Lower
the Risk of Heart Attack
Home Remedy
for Lower Cholesterol
#1 – Increase Your Magnesium Levels
In The
Magnesium Miracle, Dr. Carolyn Dean explains how magnesium acts as a natural
statin, limiting cholesterol production so that it covers necessary functions
but is not produced in excess. Foods
that are high in magnesium include:
kelp, wheat bran, wheat germ, almonds, cashews, molasses, brewer’s
yeast, buckwheat, brazil nuts, dulse, filberts, peanuts, wheat grain, millet,
pecans, English walnuts, rye, tofu and dark chocolate. Many wild plants are also high in magnesium,
such as burdock root, dandelion, chickweed and nettle. It may be difficult for people to get enough
magnesium through diet, so applying magnesium oil topically can also be
helpful.
As an
antioxidant, vitamin C helps to reduce inflammation. A 2008 study showed a significant decrease in
serum LDL cholesterol and tryglyceride concentrations with the supplementation
of at least 500mg/d of vitamin C. Some
good sources of vitamin C include:
citrus
fruits such as oranges, grapefruit, lemons and limes
kiwi
papaya
strawberries
pineapple
cantaloupe
sweet bell
peppers – green or red
cruciferous
vegetables such as cabbage, cauliflower, broccoli and kale
sweet
potatoes
#3 – Drink Some Green Tea
Catechin, a
major constituent of green tea, has been shown to reduce oxidized (damaged)
low-density lipoprotein. In a 2007
study, volunteers consumed the equivalent of 6 to 7 cups of green tea daily and
experienced a significant change in plasma LDL concentration.
#4 – Add Some Vitamin K2 to Your Diet
In the book
Vitamin K2 and the Calcium Paradox, the author explains how vitamin K2 packs a
one-two punch when it comes to heart disease.
While K2 can lower serum cholesterol, more importantly, K2 reduces
atherosclerois, i.e. plaque accumulation in the arteries. This plaque is the deposits of calcium, fatty
substances and scar tissue that together cause “hardening of the arteries”. With plaque build up, the arteries either
clog up and reduce or stop blood flow entirely, or get fragile and have a blow
out. Vitamin K2 is not the same as
vitamin K1, which is abundant in leafy greens and great for bone building. Vitamin K2 works in concert with calcium and
vitamin D, making sure the calcium gets where it’s needed – in your bones, not
your muscles and arteries. In addition,
vitamin K2 can remove calcium build up in the arteries after it has formed and
help restore arterial flexibility. The
best source of vitamin K2 is natto, a fermented soybean concoction with a
stringy, slimy texture. Other sources of
vitamin K2 include goose liver pate, hard cheeses (such as gouda), soft cheeses
(such as Brie), egg yolk, butter and chicken liver. Most people in the US are low in vitamin K2,
although regular cheese eaters tend to far better than the general population.
#5 – Eat Your Oatmeal
As the much
publicized commercials for popular cereal brands note, the soluble fiber in
oats helps to lower total and LDL cholesterol levels. Go ahead and enjoy a nice warn bowl of
oatmeal (soak overnight for quick morning cooking and easier digestion) or
sneak some oatmeal into your snacking with fun recipes such as these
cranberry-walnut power balls.
#6 – Make Sure Your Thyroid is Functioning Normally
Hypothyroidism
(under active thyroid) often correlates with high cholesterol levels. Talk to your health care provider about
checking your thyroid. Improving thyroid
function may help to naturally reduce cholesterol levels.
#7 – Get a Cat
University
of Minnesota Researchers studied more than 400 people for 10 years and found
that cat owners had their risk of heart attack reduced by 30%. Of course, this tip would probably not be helpful
if you are a cat hater like my father-in-law.
This may be related to a cat’s ability to purr. In the article “The Cat’s Purr and Sounds
That Heal“, the author states that “The type of frequencies that are found in
the cat’s purr are good for healing muscle, tendon, and ligament injuries, as
well as for muscle strengthening and toning. They are good for any type of
joint injury, wound healing, reduction of infection and swelling, pain relief,
and relief of chronic pulmonary disease.”
#8 – Eat some Blueberries
A recent
study concluded that “blueberry intake acutely improves vascular function in
healthy men in a time- and dose-dependent manner”. Blueberries are high in
anti-oxidants, which reduce inflammation.
Learn how to grow your own blueberries.
#9 – An Apple a Day Really May Keep the Doctor Away
My
grandmother Catherine always loved to say, “an apple a day keeps the doctor
away”. It turns out she was probably right. A 2011 study by researchers from
Florida State University found that older women who ate apples every day
reduced LDL cholesterol levels by 23% within six months and increased HDL
cholesterol levels by 4%. The apple eating women also lost an average of 3.3
pounds.
#10 – Choose Coconut Oil for Lower Cholesterol and a
Slimmer Waist
In a 2011
study, woman consuming about 2 tablespoons of coconut oil per day experienced
increased levels of HDL, decreased LDL/HDL ratio and reduced waist circumferences. For a sweet treat that includes coconut oil,
cocoa (for magnesium) and walnuts, check out our No Cook Coconut Oil Fudge
recipe.
#11 – Enjoy Some Garlic
A study
published in January 2012 analysed 26 clinical trials and found that garlic was
more effective than a placebo in reducing cholesterol levels, specifically
total cholesterol and triglyceride levels.
Garlic did not appear to have a significant effect on HDL and LDL. Garlic is also anti-viral, antibacterial and
anti-fungal, and may help lower blood pressure and improve liver function. Fresh garlic packs more punch than
cooked. Learn how to grow garlic.
#12 – Supplement with Fish Oil
Loaded with
omega-3 fatty acids, fish oil is a nutritional powerhouse that reduces
inflammation and clotting, lowers triglycerides and increases HDL
cholesterol. Make sure to choose a
quality brand that has been tested for mercury and other contaminants.
#13 – Get a Little Nutty
Walnuts,
like fish oil, are also high in omega-3 fatty acids. Nuts are also high in magnesium. In an unrelated note, getting a little silly
to reduce stress is also very good for reducing inflammation and improving
overall health.
#14 – Ditch Transfats, Don’t Smoke, and Eat Less
Processed Food-like Products
What you
shouldn’t eat is as important as what you should eat. The FDA has *finally* admitted that transfats
are bad, after allowing them to dominate the market for years. Of course, manufacturers are likely to come
up with some other modified gobbledegook that is equally as nasty. When choosing fats (and other foods), look
for less processed options. As the
saying goes, I trust cows more than chemists, which is why I eat butter. Shop around the edges of the grocery store,
looking for items that are minimally processed – real vegetables and fruit,
fresh meat and dairy. Learn to bake your
own bread. You can check out our Recipes
page for a wide assortment of homemade fare.
#15 – Exercise
Although
exercise is very good for many reasons, promoting circulation and strengthening
the body, it’s not a magic bullet when it comes to cholesterol. Cleveland Clinic states that “Exercise has
the greatest effect on triglycerides (lowers them) and HDL, the good
cholesterol (increases it). Exercise does not have much impact on LDL unless
combined with dietary changes and weight loss.” Start out slowly and gradually increase
your activity levels.
I hope this
post has helped you to realize just how important cholesterol is for our
bodies, and how many side effects statin drugs can have. Remember that oxidized (damaged) cholesterol
is more of a problem than high cholesterol.
Look to reduce inflammation so that your body doesn’t need to produce
excess cholesterol to fight inflammation – don’t attack the firefighters for
trying to put out the fire!
Related Posts :July 17, 2014 by Laurie Neverman 54 Comments
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