How To Lower Your Cholesterol Without Statins

If you are tired of all the side-effects of statins, or just concerned of the potential dangers of taking statins and their high cost, the following story is for you.

I found a great article titled "Escape from Statins," by Michael Perry, while doing the research for this post. The article is about Michael's journey in reducing his serum cholesterol without the use of statins.

With a diet change and an exercise routine, he was able to lower his LDL from 178 mg/dl to 120, and increase his HDL from 39 to 45. The diet change that reduced his LDL is called the "dietary portfolio of cholesterol-lowering foods."

Dietary Portfolio

The dietary portfolio of cholesterol-lowering foods was created by researchers at St. Michael's Hospital and the University of Toronto. As described in the Harvard Health Publications article "Portfolio Beats Low-Fat Diet For Lowering Cholesterol," this diet did a better job at lowering cholesterol than the low-fat diet recommended by the American Heart Association. It basically consists of

• Margarine enriched with plant sterols
• Oats
• Barley
• Psyllium
• Okra
• Eggplant
• Soy protein
• And whole almonds

More specifically

"All participants in the study followed a heart-healthy diet that was low in saturated fat (minimal butter and other dairy fats, beef fat) and rich in fruits and vegetables, beans and whole grains. Those in the portfolio group added cholesterol-lowering foods. For someone eating 2,000 calories a day, these included:

• A handful of nuts each day.
• Two teaspoons of sterol-enriched margarine, such as Benecol or Take Control.
• Two servings a day of soy-based foods, such as a glass of soy milk or a soy burger.
• Two servings a day of foods rich in soluble (viscous) fiber, such as oatmeal, psyllium-enriched cereals, barley, and vegetables such as okra and eggplant."

11 Foods That Lower Cholesterol

In another Harvard Health Publication titled "11 Foods That Lower Cholesterol," it states that foods rich in soluble fiber, which is also known as viscous fiber, is best for lowering cholesterol. This type of fiber binds with cholesterol and removes it from your digestive system before the cholesterol can be absorbed into your bloodstream.

The 11 foods are

• Oats - good source of soluble fiber
• Barley - an excellent source of soluble fiber
• Beans - good source of soluble fiber
• Eggplant and okra - excellent sources of soluble fiber
• Nuts, especially almonds, walnuts and peanuts, reduce LDL
• Vegetable oils in place of butter - especially extra virgin olive oil and canola oil
• Apples, grapes, strawberries and citrus fruits are good sources of a soluble fiber called pectin, which lowers LDL
• Foods fortified with sterols and stanols. Some spreads that are fortified with Plant Sterols are Benecol, Taking Control and Phytrol.
• Soy protein found in soy beans, tofu and soy milk can lower LDL
• Cold Water fish like herring and sardines are rich in omega-3 fats, and reduces LDL levels by replacing red meats which tend to boost LDL levels. These fish also reduce triglyceride levels.
  
• Fiber Supplements containing psyllium provide soluble fiber.
  

Changing your diet to one that is rich in these 11 foods in combination of an exercise routine will increase your health and fitness, and reduce your risks of cardiovascular disease, diabetes and strokes.

Charles

Lowering Your Risks Of Heart Disease

I watched Dr. Sanjay Gupta's CNN report titled "The Last Heart Attack" the other night. One of the things mentioned in the program was that large particle cholesterol has a lower risks of causing plague buildup in arteries than small particle cholesterol, especially small particle LDL. Unfortunately, the program did not go into detail on what causes small particle LDL.

Dr. Mark Hyman has a great article titled "Why Cholesterol May Not Be The Cause Of Heart Disease." Dr. Hyman states that it is not the amount of cholesterol that is important for cardiovascular health, but the amount of abnormal cholesterol in your system. Increased levels of abnormal cholesterol and small particle cholesterol will increase your risks of heart problems.

Trans fats, saturated fats and sugar all lead to the increased production of abnormal cholesterol and small particle cholesterol, which can lead to an increased risk of heart disease. Of course, changing your diet to consume as little trans fats, saturated fats and sugars as possible is a big first step in lowering your risks of arteriosclerosis or heart disease from the buildup of plague in your arteries.

High baseline inflammation in your body is also a risk factor for heart disease. Baseline inflammation can increase from high consumption of sugars, trans fats and saturated fats, a sedentary lifestyle, stress, poor dental hygiene and other bodily diseases. Improving your diet, exercising, proper dental hygiene and reducing your stress levels can reduce your risks of heart disease. For some with your doctor's approval, low dose aspirin intake can also help reduce baseline inflammation.

Another thing to consider is the amount of chromium in your diet. In her book, "The Real Vitamin & Mineral Book," Shari Lieberman, PhD., states that in many Eastern nations where low cholesterol levels are common, high chromium levels have been found in their body tissues. Animal studies have also shown that rats given chromium supplements also result in low cholesterol levels and lower accumulation of fatty plagues in their arteries. She goes on to state that low chromium levels results in preventing glucose receptor sites on our cells to work properly. This results in elevated levels of glucose in our blood stream, which ultimately results in elevated cholesterol levels, and the increased risks of plague buildup.

Choline levels in your diet may also be an important consideration. David Canty, Ph.D. in his article "Lecithin And Choline Redeemed," states that an adequate intake of choline through lecithin can reduce the risks of cardiovascular disease. One of the functions of choline is to metabolize homocysteine. Increased levels of homocysteine in the body has been associated with increased risks of cardiovascular disease. Lecithin is considered by many to be one of the better sources of choline.

In summary, to reduce your risks of heart disease, you should take steps to reduce the amount of small particle LDL in your body. These steps include:

• Avoid foods high in trans and saturated fats and sugar, including high fructose corn syrup.
• Routinely exercise.
• Proper dental hygiene.
• Reduce stress in your life.
• Don't smoke.
• Make sure that your diet includes adequate amounts of chromium and choline.
  
• And keep your blood pressure within normal, healthy ranges.

Charles

HDL and Lower Cancer Risk

According to the research conducted at the Tufts Medical Center Molecular Cardiology Research Institute, "For about a 10-point increase of HDL, there is a reduced risk of cancer by about one third over an average follow-up of 4.5 years." However, this association is not necessarily a linear relationship. "We can say that higher levels of HDL are associated with a lower risk of cancer, but we can't say that one causes the other," stated Dr. Richard Karas, executive director of the Institute.

In other words, HDL levels alone may not reduce cancer risks, but is a result of life style traits that lead to a lower risk of cancer, such as proper diet and exercise. However, HDL may have antioxidant and anti-inflammatory properties that help reduce the risk of cancer. Further test are needed to determine the exact role of HDL in reducing cancer risks.

Exercise-To-A-Healthier-Life.com

Eating Nuts Reduces Total Cholesterol and LDL

In a recent press release, a new study shows that eating a third of a cup of nuts a day can reduce total cholesterol by 5.1 percent and LDL levels by 7.4 percent. Also, the ratio of LDL to HDL cholesterol was improved by 8.3 percent, and caused a decrease in triglyceride levels by 10.2 percent.

The results were reported by researchers at the Loma Linda University School of Public Health in California after analyzing data on 583 men and women who had participated in 25 nut consumption trials.

Even though most nuts will produce the same beneficial results, the best evidence for the beneficial effect came from the studies of walnuts and almonds.

Exercise-To-A-Healthier-Life.com

Wider Use of Statins

" Should Cholesterol Drugs Be Used By Those Without High Cholesterol? " is an interesting articles published by HealthDay. Cardiologist love statins, and claim that the risks are worth the benefits of the drug. A recent study using 18,000 people and financed by AstroZeneca showed that those that took the drug for 1.9 years had a 44% lower risk of heart attack, stroke and other cardiovascular problems. That is why the FDA has approved Crestor for some people with normal cholesterol levels.

Other doctors, however, are cautious, and I am too. Many studies have shown that statins can lead to muscles problems and even diabetes. Dr. Duane Graveline in a book titled "Lipitor: Thief of Memory, Statin Drugs and the Misguided War on Cholesterol," writes about his experience with statins. For some, statins have caused temporary memory loss to the point that these people can not mentally function properly.

Personally, I prefer to stay away from statins, regardless of the current studies claiming increased longevity with this drug. I prefer a proper diet, exercise and some alternative medicine options such as artichoke leaf extract, fish oil, phytosterols and psyllium to keep my cholesterol at acceptable levels. I have simply seen too many people on statins deteriorate mentally. For me, the risks are not worth the rewards.

Exercise-To-A-Healthier-Life.com