Elevated
blood cholesterol and triglyceride levels lead to plaque buildup in
the arteries, impeding blood flow to the brain, kidneys, genitals, extremities, and your
heart. High cholesterol levels are one of the primary causes of heart and cardiovascular disease, because
cholesterol produces fatty deposits within the arteries. High cholesterol levels are also
implicated in other health problems such as:
gallstones,
impotence, mental impairment, and high blood
pressure. Colon polyps and cancers (especially both
breast
cancer and prostate cancer) also been linked to high serum cholesterol levels. The cholesterol
levels in the body are greatly affected by diet. The consumption
of foods high in cholesterol and saturated fat increases the cholesterol levels, while a more
vegetarian diet, regular exercise, and the nutrients such as niacin (vitamin B3) and vitamin C can lower
cholesterol.
Nutrient /
Supplement |
Importance
( 1 - 10 ) |
Helpful notes |
Lactobacillus acidophilus |
10 |
friendly bacteria
needed for good bowel and colon health. Maybe combined with
Lactobacillus rhanosus, Bifidobacterium longum, and
Lactobacillus plantarum in a combination such as Botana
Cleanse (see link below) |
Calcium |
10 |
works with
magnesium and helps prevent hypocalcemia |
Magnesium |
10 |
low intake of magnesium has been linked to
high blood pressure and a good source of
magnesium is a quality
multi-vitamin & mineral supplement
especially one that includes calcium, zinc, and garlic. |
Essential
fatty acids |
10 |
important for
reducing blood pressure and they also aid in increasing blood
circulation. They serve as an preventative aid on
general heart health. Fatty acids are found in
omega fatty acids from fish and flax seed and borage
seed oils from
plants. |
Lecithin |
10 |
aids in lowering
cholesterol as it is a fat emulsifier |
Guggul |
10 |
herb from India that lowers cholesterol levels and
protects against the development of hardening of the arteries. |
Coenzyme
Q10 |
9 |
improves circulation
and helps with cardiovascular health |
Carnitine |
9 |
lowers cholesterol levels and
death in heart attack patients |
Carotenoids |
9 |
work with vitamin A |
Bioflavonoids |
9 |
aids in lowering cholesterol
working with vitamin C |
vitamin C |
8 |
vitamin C helps high
cholesterol, high blood pressure, and
hypertension by improving adrenal function. Usually can be taken in a good multi-vitamin and
mineral supplement. |
vitamin
B complex |
8 |
The
family B vitamins all work together for cardiovascular and
heart health as well as aid with stress. |
Thiamin |
8 |
vitamin B1 helps
control cholesterol levels |
Niacin |
8 |
vitamin B3 helps to lower cholesterol. |
Multi-vitamin
& Mineral supplement |
9 |
vitamin B complex,
, zinc, vitamin
A, vitamin E all serve to help lower blood
pressure and reduce its negative effects. It is also required
for
general good health and well being. |
Garlic |
8 |
garlic has
been shown to help lower high blood pressure. This herb works
well with Coenzyme Q10. |
Understanding
more about Cholesterol
Newspapers, magazines, and TV shows these days often
mention something about cholesterol and health. People are concerned
with lowering their cholesterol levels, and many people would like to
know how they can do this. But how is cholesterol produced and
utilized by your body? Cholesterol is a crystalline substance that is
classified as a steroid. However, because it is soluble in fats rather
than water, it is also classified as a lipid. Cholesterol is found
naturally your body in the: brain, nerves, liver, blood, and bile.
This is why people who wish to lower their cholesterol levels are told
to avoid meat and other foods containing animal products. Despite the
poor even bad reputation, cholesterol is actually needed for the human
body to function. About 80% of your total body cholesterol is
manufactured by the liver, the other 20% comes from the food you eat.
Cholesterol is used by cells to build membranes, used in sex hormones,
and for digestion. Cholesterol moves from the liver through the blood
stream to other body tissues by a special kind of protein molecule The
cells take what they need, and any extra stays in the blood
stream until other lipoproteins pick it up for transport back to the
liver.
There are 2 major types of lipoproteins: LDL or
low-density lipoproteins and HDL or high-density
lipoproteins. The LDL are often called “bad cholesterol” and
the HDL are called “good cholesterol.” An analysis of the function
of each explains why they are called bad and good. Low density
lipoproteins are heavily laden with cholesterol, because they are the
molecules that transport cholesterol from the liver to all the cells
of the body. High density lipoproteins, however carry very little
cholesterol, and circulate in the blood stream removing excess
cholesterol from both body tissues and blood. After, HDLs travel
through the blood stream collecting the excess cholesterol, they
return it to the liver, where the cholesterol may then be incorporated
into LDLs for transport to the cells. If all is functioning the right
way, the whole system stays in balance. However, if there is too much
extra cholesterol for the HDLs to collect, or if there is just not
enough HDLs to do a good job, then the cholesterol can form a
plaque that sticks to artery walls and can cause heart disease and
heart
attacks.
The National Cholesterol Education Program has set a safe
level of total serum cholesterol both LDL and HDL at 200
milligrams per deciliter of blood. A reading above 200 indicates a
risk for developing heart disease and levels over 240 are really
high risk. The normal HDL level for men is 45 - 50, and for women is
50 - 60. It is suggested that higher levels, such as 70 - 80 may
protect against heart disease. An HDL level under 35 is also
considered risky. So if you have a cholesterol reading of 200,
with HDL at 80 and LDL at 120, you are considered at low risk for
heart disease. However, if you have a total cholesterol level
well under 200, if your HDL level is under 35, you would still be
considered at greater risk of cardiovascular
disease.
The general rule is that as your HDL decreases, your
chances for heart problems is greater. Because LDLs are bad, it
is important to understand the effect of your eating habits on
cholesterol levels. Decreasing our eating of animal products lowers
our overall cholesterol levels. However, dietary cholesterol is only a
part of the story. There are other things that affect cholesterol
levels like saturated fats, that have been shown to increase
cholesterol levels even more than dietary cholesterol does. So if a
product label claims “No Cholesterol”, that product could still
have a bad effect on your body's cholesterol level. Sugar and alcohol
both raise the level of natural cholesterol. Alcoholism
will compound and often be a factor in high cholesterol problems.
Stress
also causes an overproduction of natural cholesterol. Therefore,
preventing heart disease requires a complete approach that includes
avoiding too many animal products, saturated fats, sugar, and alcohol,
and reducing stress in your life.
Other Changes To Make
-
drink 6-8 glasses of steam distilled or
filtered water a day
-
eat 50% raw fruits and vegetables (organic is best)
-
nuts, seeds, and whole grains are good
-
juice is good (make your
own with a juice machine)
-
do not worry as much about calories as eating the right foods
-
carrot and celery sticks are good to use as a snack
-
a colon cleansing can be very helpful - (do several times each year)
-
do not drink coffee, alcohol, soda pop, other junk food drinks
-
do not eat processed foods white sugar, white flour, etc...
-
use stress relief like going for walks in the park
(or the 10/90 rule - see
Stress)
-
brown rice is good to eat
-
avoid red meat and animal fats
-
reduce dairy products cheese, milk, and others
-
fast a few days a month
-
get at least 8 hours of sleep
-
exercise light to moderate amounts
-
avoid artificial sweeteners like Aspartame and NutraSweet
-
do not smoke and avoid second hand smoke
-
do not skip meals - just eat better and not as much at each meal
-
do not chew gum - it can cause you to feel hungry
-
do not watch too much TV try reading a book or something else
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