Natural Cholesterol Reduction Protocol

If you’re worried about your cholesterol levels, you’re in good company. In all, approximately 95 million adults and a stunning seven percent of children between the ages of 6 and 19 suffer from high cholesterol. About 37 percent of U.S. adults have cholesterol levels that are high enough to require medication.

A Quick Guide to Cholesterol

Cholesterol is a waxy substance that your body uses to make hormones and manufacture vitamin D. You also use it to build new cells. Each and every cell in your body contains a small amount of cholesterol, which provides a protective barrier and has an impact on metabolism and energy production. Your liver relies on cholesterol for healthy bile production.

You might already know that there are two main types of cholesterol.

LDL – Low density lipoprotein is also known as “bad” cholesterol. This is the type of cholesterol that leads to buildup on artery walls, which in turn contributes to heart disease.
- LDL particles are about twice the size of HDL particles. When your cholesterol is at a healthy level, macrophages (scavenger cells) are able to keep them cleaned up, and the liver is able to keep up with removal as well.
HDL – High density lipoprotein is also known as “good” cholesterol. This is the cholesterol that provides protection for your heart as well as some protection from atherosclerosis and stroke.
- HDL is a reverse cholesterol transport that picks up excess cholesterol from dead cells that have broken down. HDL binds these particles as well as cholesterol that has accumulated in artery walls. Next, it carries everything to the liver, where it is transferred to the intestines for removal.
- Higher HDL concentrations help prevent the buildup of fatty plaques inside the arteries.

All cholesterol types contribute to your body’s total cholesterol count. The remainder of that count is made up of triglycerides, which are essentially fats that can be found in the bloodstream.

Why Worry About Cholesterol?

Your liver and intestines manufacture cholesterol. It is a natural substance that plays some very important roles in your body, so what’s the big deal? Why should you be worried about your numbers?

There are many reasons to be concerned. Here are some of the most troublesome ones:

When you have high cholesterol, you’re at an elevated risk for heart disease.
Having high cholesterol puts you at an increased risk for blockages to brain arteries, which can lead to stroke.
High cholesterol is linked to memory loss, dementia, and mental impairment
When cholesterol builds up inside artery walls, blood flow decreases throughout the body. This can cause problems ranging from numbness in the feet and legs to chest pain known as angina.
High cholesterol can lead to gallstone formation

Why Try Reducing Cholesterol Naturally

If you have high cholesterol, there’s a good chance that your health care provider has placed you on prescription drugs. There’s no doubt about it: These drugs have their place, and in extreme cases, they can be life saving. I want to be clear here: I am not recommending stopping a cholesterol drug without your doctor’s OK.

Why work on natural ways to reduce cholesterol, when drugs can be effective? There are two sides to every coin. Like many medications, cholesterol drugs can be expensive, and they come with some side effects. You’ll want to take a closer look at any medications you take, but in general, here are some side effects to be aware of:

Headaches
Insomnia
Muscle aches
Dizziness
Drowsiness
Nausea and/or vomiting
Abdominal pain

The good news is that you don’t have to rely on cholesterol drugs alone! You can implement one or all of the following changes and take control of your own health. Let your doctor know what you’re planning and have him or her keep tabs on your cholesterol. With a bit of effort on your part, these natural methods may help you cut back on your cholesterol medication or even eliminate it entirely.

How to Start Cutting Cholesterol Today

If you haven’t had your cholesterol checked recently, it’s a good place to start. Don’t skip this step! High cholesterol has no symptoms. Knowing your starting number will help you by allowing you to see your progress and decide whether you’re doing enough to make a positive difference. Choose as many of these methods as you like, and put them to use. If you’d like to take supplements, double-check with your healthcare provider beforehand to ensure that they will not interact with any medications you may be taking. Let’s get started.

Eat Foods That Increase HDL

Why increase HDL when you’re working toward lowering your cholesterol?

The main reason is that HDL acts like a cleanup crew for LDL (bad) cholesterol. When you focus on foods that increase HDL, you make it easier for your body to get rid of the LDL.

Here are some of the best foods for increasing HDL:

Extra virgin olive oil
Legumes, i.e. beans, peas, edamame, and lentils
Whole grains, i.e. oatmeal, brown rice, quinoa, and wild rice
Fatty fish such as salmon, albacore tuna, and rainbow trout
Flax meal and flaxseed oil (whole flax seeds do not break down in the body, and deliver few benefits)
Chia seeds
High-fiber fruits such as apples, pears, and plums
Nuts of all types
Avocados

Avoid Harmful Fats

Familiarize yourself with common sources of dietary cholesterol and limit them or avoid them completely. Be sure to look for saturated fat content on food labels and avoid the ones that contain saturated fat. It hides in a variety of products!

Butter
Many margarine varieties
Some palm oil products
Products containing trans fats, i.e. fried foods, microwave popcorn, and many commercial baked goods
Lard
Bacon
Fatty meat
Products containing organ meats, especially those made with liver
Processed meat products such as sausage
Full-fat dairy products including cream, half-and-half, cheeses and yogurt

Consider a Plant-Based Diet

If you try to avoid most animal products, you’ll be well on your way to cutting out some of the most prevalent sources of dietary cholesterol. If you opt for this approach, you’re likely to notice an impressive change in your cholesterol numbers, so long as you limit plant-based sources of saturated fat. Be sure to supplement with vitamin B12 if you opt to go plant-based since this essential nutrient is found primarily in animal products. You may also want to supplement with iron, although it is possible to get plenty if you plan your daily intake carefully.

Consider Supplements

Some supplements can help you make a difference in your cholesterol profile.

Psyllium – This is a fiber supplement that can be taken as a pill or mixed into food/drinks. Although it’s often used to prevent constipation, this supplement has been proven to decrease LDL in people with mild to moderate high cholesterol.
Ginger – You can add ginger to your food or take it as a supplement. Either way, you may notice a reduction in total cholesterol and triglycerides with regular use. One study showed that ginger can reduce LDL while boosting HDL.
Flax oil – Taking an Omega-3 fatty acid made with flax oil is an excellent way to increase your HDL and start cleaning up LDL, and it’s excellent for heart health overall.
Tea – Both green tea and rooibos tea can help decrease LDL when enjoyed daily. Hibiscus tea and ginger tea are two other excellent options.
Turmeric – The curcumin in turmeric can help reduce LDL and increase HDL. You can enjoy turmeric in your food or take it as a supplement.
Probiotics – Scientists are learning more and more about the gut biome. As it turns out, probiotics do more than just benefit digestion; they also improve your gut’s microbiome and create a positive influence on your cholesterol levels.

Add Exercise to the Equation

Exercise helps raise HDL cholesterol. you don’t have to do much. Even taking a few short walks during the day can be beneficial! If it has been a while since you last exercised, be sure to talk to your doctor before getting started. When you’re ready, begin gradually increasing your daily activity and work your way up to an average of 30 minutes of exercise at least five days per week.

Lose Weight

Being overweight is a major contributor to high cholesterol. Losing the extra weight will help in other areas of your life and health, too.

Stop or Reduce Harmful Activities

Some activities contribute to high cholesterol. Replacing old, unhealthy habits with new ones is an excellent way to make big changes in your outlook.

Quit smoking
Stop drinking to excess; women should average no more than one drink daily and men no more than two alcoholic beverages daily
Spend less time sitting
Stop indiscriminate shopping; read labels

Once you get your cholesterol under control, be sure to keep up with your new, healthier lifestyle habits. Your heart, arteries and body will thank you!