Natural Remedies for CholesterolNatural remedies for cholesterol control are a good choice for everyone. Lifestyle, dietary changes, and other natural remedies for high cholesterol will benefit you and your family's overall health.
When most people reach for a prescription statin drug with potentially bad side effects, they should be reaching for foods that naturally combat high cholesterol. An example would be to include more soluble fiber in your diet.
Oatmeal Elixir Apples, pears, kidney beans and barley are all rich in soluble fiber, but one of the best dietary sources is oatmeal. One bowl contains about three grams. By taking in five to ten grams a day, you can decrease your LDL (bad) cholesterol by as much as 23%.
Fatty Fish
Next, eat more fish. The American Heart Association (AHA) recommends at least 2 servings of fatty fish (salmon, sardines, trout, mackerel, and herring) per week.
Fish oil supplements (rich in omega 3 EPA and DHA fatty acids) are not only natural remedies for high cholesterol, but also for high triglyceride levels. If you have high LDL levels and high triglyceride levels, the AHA recommends 2 to 4 grams per day.
The rest of the family can benefit from fish oil supplements, too. The average recommended dosage is 1-2 grams per day of distilled fish oil in supplement form.
Go Nuts or Solicit Soy
Other important dietary changes that may be natural remedies for cholesterol control have to do with meat and protein sources.
Meats that are high in saturated fats, although natural, should be limited and enjoyed in moderation.
You can still get the protein that you need by eating more nuts, beans, legumes, and soy -- particularly fermented soy products --instead of processed meats full of nitrates found in hotdogs and hamburgers.
Almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts are all recognized by the FDA for their role in the prevention of heart disease.
At one time, foods and supplements containing soy were one of the most popular natural remedies for high cholesterol.
However, the latest research indicates that soy may not be that effective, only lowering LDL cholesterol levels by about 3%, but the AHA still considers soy a healthy replacement for meat and other foods high in saturated fat.
There is a growing controversy over whether all soy is healthy, but many natural health experts believe that soy that is fermented is the best choice. Two examples of fermented soy food are tempeh and miso soup.
Eat Less Meat & Take Your Vitamins
Avoiding fatty grain-fed meats is a start to eating less unhealthy meats. But if you make it a point to buy only grass-fed meats, you will be consuming a very healthy source of protein and can actually be one of the natural remedies for cholesterol control if you eat an otherwise balanced diet.
Grass-fed meats can be found at upscale, health-oriented stores and sometimes at your local farmer's market.
The problem with conventional meats is that, among other things, they can unduly increase levels of homocysteine. Such sources of protein contain the amino acid methionine; upon digestion, methionine produces homocysteine.
Too much meat in the diet can lead to high homocysteine levels and without sufficient amounts of vitamin B6, B12 and folic acid, the body has a difficult time excreting the compound. Plus, there is a link between high levels of homocysteine in the blood and increased incidence of bone fractures in the elderly.
So take your vitamins every day and try to make fruits and vegetables the bulk of your diet, with a modest consumption of grass-raised meat. Simple dietary and lifestyle choices such as these are effective and natural remedies for cholesterol.
Consult Your Local ND
Many people, of course, will say this is all easier said than done, and there's some truth to that, especially for those of us who live in the fast-paced modern world.
As one example, you may become committed to a healthy diet, but your spouse and kids can balk as certain foods are removed from the household and others are added. Old habits are hard to break!
Support from a naturopathic doctor can help you get through the tough times. You need to remember that you are doing the right thing, not only for yourself, but for the health of your family. You must also understand that the suggestions on this page are general in nature. An ND can plan a specific dietary regimen that works for you, which is important since we are all biochemically unique.
In addition, your ND may suggest botanical remedies for cholesterol control, possibly red yeast rice, beta sitosterol, or policosanol. However, natural remedies for cholesterol do not work for everyone and an ND can help you determine which ones will actually benefit you.
In short, a good ND can provide health care, educational information and support for you and the entire family.
If you'd like a qualified ND to offer you specific advice on natural remedies for cholesterol, you may be interested to know that I am such an individual.
My name is Dr. Rami El-Hussieny and I practice currently in East Lansing and Ann Arbor, MI.
Feel free to contact me using the form below and I will get back to you shortly.
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