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TABLE OF CONTENTS

INTRODUCTION .................................................................................................................................. 4 CHAPTER 1: CHOLESTEROL IN ALL ITS GLORY ........................................................................ 7

WHAT IS CHOLESTEROL? ...................................................................................................................... 7 Lipoproteins.................................................................................................................................... 8 Chlomicrons and VLDL................................................................................................................... 9

HIGH CHOLESTEROL AND WHY YOU WANT TO AVOID IT .................................................................... 13 THE SKINNY ON RISK FACTORS .......................................................................................................... 15

Genetics ........................................................................................................................................ 15 Age and Gender............................................................................................................................. 15 Medical Diseases........................................................................................................................... 17 Unhealthy diet ............................................................................................................................... 18 Obesity.......................................................................................................................................... 18 Physical activity, or lack thereof .................................................................................................... 19 Stress ............................................................................................................................................ 19 Smoking ........................................................................................................................................ 20

CHAPTER 2: DIAGNOSES AND TESTS.......................................................................................... 22 MEASURING CHOLESTEROL LEVELS .................................................................................................... 22 CHOLESTEROL VALUES AND OPTIMAL READINGS ................................................................................ 23 YOU’VE BEEN DIAGNOSED WITH HIGH CHOLESTEROL ........................................................................ 27 CHOLESTEROL-LOWERING DRUGS ...................................................................................................... 29 TALKING TO YOUR DOCTOR ABOUT NATURAL ALTERNATIVES ........................................................... 33

CHAPTER 3: SUPPLEMENTS THAT WORK................................................................................. 36 SUPPLEMENTATION FOR CHOLESTEROL CONTROL................................................................................ 36 MINERALS THAT PROMOTE CHOLESTEROL HEALTH............................................................................. 37

Selenium ....................................................................................................................................... 38 Copper and Zinc............................................................................................................................ 38 Chromium ..................................................................................................................................... 39 Calcium......................................................................................................................................... 40

CHOLESTEROL CRUNCHING VITAMINS ................................................................................................ 42 Niacin ........................................................................................................................................... 42 Vitamin C...................................................................................................................................... 43 Vitamin E and Beta Carotene......................................................................................................... 44

MORE PRESCRIPTION FREE ALTERNATIVES FOR CHOLESTEROL HEALTH............................................... 44 Lecithin......................................................................................................................................... 45 Guggul .......................................................................................................................................... 46 Garlic ........................................................................................................................................... 47 Green Tea ..................................................................................................................................... 47 Spirulina ....................................................................................................................................... 48 Ginseng......................................................................................................................................... 49 Beta Glucan .................................................................................................................................. 49 Policosanol ................................................................................................................................... 50 Red Yeast Rice............................................................................................................................... 50 Royal Jelly .................................................................................................................................... 51 Apple Pectin.................................................................................................................................. 51 L-Carnitine ................................................................................................................................... 51 Cayenne ........................................................................................................................................ 52 Hawthorne Berries ........................................................................................................................ 52 Artichoke extract ........................................................................................................................... 53 Barley ........................................................................................................................................... 53 Beta-sitosterol ............................................................................................................................... 54


Psyllium husk ................................................................................................................................ 55 Flaxseed........................................................................................................................................ 55

CHAPTER 4: FRIENDLY FOODS .................................................................................................... 58 RULES OF THUMB ............................................................................................................................... 58 BENEFICIAL BEVERAGES..................................................................................................................... 59

Alcohol.......................................................................................................................................... 60 Grape Juice................................................................................................................................... 61 Organic Soy Milk .......................................................................................................................... 61 Coffee and Tea .............................................................................................................................. 62

VITAMIN-DRENCHED FRUITS AND VEGGIES......................................................................................... 65 Apples ........................................................................................................................................... 65 Onions .......................................................................................................................................... 65 Carrots.......................................................................................................................................... 66 Avocados....................................................................................................................................... 67 Chile peppers ................................................................................................................................ 67 Mushrooms ................................................................................................................................... 68 Beans ............................................................................................................................................ 68 Artichokes ..................................................................................................................................... 69

FABULOUS FIBER................................................................................................................................ 70 NATURALLY NUTS.............................................................................................................................. 73

Walnuts......................................................................................................................................... 73 Almonds ........................................................................................................................................ 74

MEAT! AND FISH! AND SOY! OH, MY! ............................................................................................. 75 Lean Meat ..................................................................................................................................... 75 Chicken......................................................................................................................................... 76 Fish............................................................................................................................................... 76 Soy................................................................................................................................................ 79

OILS AND FATS................................................................................................................................... 81 Saturated vs. Polyunsaturated vs. Monounsaturated....................................................................... 81 Oils and their fat properties........................................................................................................... 82 Oatmeal ........................................................................................................................................ 83 Olive Oil ....................................................................................................................................... 86 Plant sterols .................................................................................................................................. 87 What about eggs?.......................................................................................................................... 88 Pomegranate juice......................................................................................................................... 91 Noni juice...................................................................................................................................... 92

CHAPTER 5: EXERCISE FOR REDUCTION.................................................................................. 95 WHY EXERCISE? ................................................................................................................................. 95 WALKING, THE AMAZING CURE.......................................................................................................... 97 GET HEALTHY AT THE GYM .............................................................................................................. 101 YOGA? YES, YOGA.......................................................................................................................... 102

The Cat Pose ............................................................................................................................... 103 EASY WAYS TO FIT EXERCISE INTO YOUR LIFE................................................................................. 105

CHAPTER 6: LIFESTYLE CHANGES AND CHOLESTEROL.................................................... 110 THE STRESS/CHOLESTEROL LINK ...................................................................................................... 110 I SAID, STOP SMOKING. .................................................................................................................... 112 MEDITATE YOUR WAY TO CHOLESTEROL HEALTH............................................................................ 113 STRESS MANAGEMENT TECHNIQUES ................................................................................................. 116

THE 60-DAY PLAN TO PRESCRIPTION-FREE CHOLESTEROL HEALTH............................. 120 A QUICK OVERVIEW......................................................................................................................... 120

REFERENCES AND RECOMMENDED READING....................................................................... 140


INTRODUCTION Lowering cholesterol can be achieved and maintained without the use of

prescription medications. All it takes is dedication to a healthy lifestyle.

Now, I can hear you groan at those words, but rest assured, in committing

yourself to taking healthy measures towards lowering your cholesterol, you

will not only see your bad cholesterol numbers drop and the good go up, but

you will experience a greater sense of well-being, physically, mentally and

emotionally.

It is estimated that over 100,000,000 people have cholesterol levels that fall

into the borderline to high-risk categories. If you know you’re one of these

people, getting this under control before it causes serious damage to your

body is incredibly important. If you don’t know your cholesterol levels, it’s

imperative to find out as soon as possible what they are, so that you may

prevent future problems.

Within this book, I am going to teach you the basics about cholesterol, steps

towards preventing and lowering bad cholesterol levels, and even studies

showing how adopting ongoing yoga and meditation practices can assist you

in your fight. The good part about all of this is, most likely you will not


need to take prescription medications and suffer unwanted side effects to get

you on your way to a healthy heart future.

So congratulations! By purchasing this eBook, you’ve just taken the first

step to controlling your cholesterol naturally, without prescription

medications. If you start implementing these practices and natural remedies

to your lifestyle today, in 60 Days you should experience the Prescription-

Free Cholesterol Cure for yourself.


Medical Disclaimer: The information within this book is intended as reference material

only, and not as medical or professional advice. Information contained herein is intended

to give you the tools to make informed decisions about your lifestyle and health. It should

not be used as a substitute for any treatment that has been prescribed or recommended

by your doctor.

Do not stop any medication unless advised by your doctor to do otherwise. The

author and publisher are not healthcare professionals, and expressly disclaim any

responsibility for any adverse effects occurring as a result of the use of the suggestions or

information herein.

This report is offered as current information available about cholesterol

management, for your own education and enjoyment. As always, never begin a dietary,

supplement or exercise program without first consulting a qualified healthcare

professional. Your use of this book indicates your agreement to these terms.


CHAPTER 1: CHOLESTEROL IN ALL ITS GLORY

What is Cholesterol?

In order to better understand the whys and hows of cholesterol

control, first it’s imperative to get a handle on exactly what cholesterol is

and how it functions in the body. Consider this your mini science lesson for

the day, and if, by the end of the chapter, you can remember the difference

between a high-density lipoprotein and a chylomicron, I’ll give you 100

extra bonus points. I promise this will be easy, just follow closely.

First and foremost, cholesterol is a basic necessity for the function of

the human body. A soft, waxy like substance that exists throughout the

body, cholesterol is a building block in the development of fetal cells, and

without it life would not be able to begin. It surrounds and protects every

cell in the body, as well as comprises a large portion of the brain, playing a

significant role in the construction of synapses, the structures through which

messages are sent from the brain to other parts of the body. Cholesterol is

essential in the production of many hormones, most importantly the creation


of the male hormone, testosterone. Not only is cholesterol needed in all of

these instances, but also it is a building block upon which vitamin D

performs, and it is an important ingredient in digestive juices.

After reading all of this, it’s hard to imagine why cholesterol is bad.

Surprise! It’s not at all. Without cholesterol, our cells would dry up,

whither away and there would be no more life, as we know it. However,

there are good and bad types of cholesterol, but our bodies need both. To

understand the difference in the types of cholesterol, we should begin with

some background on lipoproteins and chylomicrons.

Lipoproteins

The most commonly discussed types of lipoproteins are the Low

Density Lipoprotein (LDL), High Density Lipoprotein (HDL) and Very Low

Density Lipoprotein (VLDL) although most people focus their attention on

LDL and HDL.

LDL cholesterol is considered the “bad” cholesterol and needs to be

kept well below 200 mg/dL. (That’s 200 milligrams per deciliter of blood).

HDL on the other hand is the so-called “good” cholesterol. That is because


it helps rid the body of excess LDL. It should be above 40 mg/dL, but even

more important than the pure numbers are the ratio between the LDL and

HDL. They work together to control that all important number on your

medical chart – the Total Cholesterol. This magically number should be

below 100 mg/dL.

Chlomicrons and VLDL

Chylomicrons begin in the body as light and puffy cells consisting of

very little protein and a lot of cholesterol and fat. As a chylomicron flows

through your bloodstream and into your intestines, your liver the destination,

they will release their fats, also known as triglycerides. These little

molecules are made up of 3 molecules of fatty acid and 1 molecule of

alcohol glycerol. It is widely believed that increased triglyceride levels,

which often accompany high LDL levels, also predict an amplified risk of

coronary heart disease and possible stroke.

Taking a moment to digress, contrary to popular belief, most of the

cholesterol in your body does not come from foods, but comes from the

liver. One of the liver’s most important functions is to store fat fragments


from your blood in order to release them into your system for tissue building

and other physiological functions.

Now, what a chylomicron does is pick up the fat stored by the liver,

and then it mutates into the largest kind of lipoprotein, a very low-density

lipoprotein, VLDL. As the VLDL travels into your bloodstream, it functions

to deliver fat and pick up cholesterol. Once it begins its cholesterol

collection, it turns into a slightly heavier particle, called an LDL, or low-

density lipoprotein. Both the VLDLs and LDLs are still light and fluffy,

able to permeate and wiggle their way into tight spaces, leaving behind

cholesterol as they go. This, in effect, is why VLDLs and LDLs are

considered bad. Why they’re bad, we’ll get to in a minute.

As the LDL travels through the body depositing fat and cholesterol, it

begins to change into a substance that is mostly protein. Once it has

undergone this transformation, it becomes an HDL, a high-density

lipoprotein.

HDLs are truly the “good cholesterol” because they no longer contain

a large percentage of cholesterol, and one of their best traits is that they


scavenge the walls of arteries and vein, picking up cholesterol deposits and

taking them along on the ride back through your intestines and out of the

body. HDLs are so dense in makeup that they cannot squeeze into the walls

of your arteries, leaving them incapable of adding to any plaque build-up

problems. X-ray studies have shown that people who raise their HDLs

reduce the amount of cholesterol that is traveling through the body, as well

as begin the process of clearing plaque from artery walls.

Okay, back to VLDLs and LDLs. As mentioned, VLDLs and LDLs

are still expanded and very light in density. Because their makeup consists

of mostly cholesterol and fat, and very low in protein, they can push their

way between blood cells and into blood vessel walls, depositing cholesterol

and fat along the way into the coronary arteries. When this occurs, plaque

begins to build up and causes blockage and arteriosclerosis.

Arteriosclerosis, also known as atherosclerosis, literally means

“hardening of the arteries.” Not only can this cause dangerous plaque

buildup, but also causes circulation problems, leading to pain when walking,

leg sores, and ulcers. As arteriosclerosis progresses, a percentage of plaque

builds up as the blood flows through, and the plaque can be jostled and


broken off, causing major blockage and resulting in, you guessed it, a heart

attack.

Thus, the desire to increase HDLs in the blood and reduce VLDLs and

LDLs becomes readily apparent. In the next section, we will discuss the

other health problems that high “bad” cholesterol can cause, as well as take a

look at risk factors that might give you predisposition to high cholesterol,

coronary diseases and more.


High Cholesterol and Why You Want To Avoid It

By now, anyone with high cholesterol has been inundated with orders

to lower it, and lower it now. People with lower cholesterol levels are also

poised on the edge of their seats, waiting for the other shoe to drop and the

“high cholesterol” diagnosis to be hung around their necks. We all want to

rectify or avoid the dangers of high cholesterol, but why?

Well, first and foremost, high cholesterol is one of the main

contributors to coronary heart disease. Affecting over 12.6 million

Americans each year, coronary heart disease often results in a heart attack,

many of which are fatal. The reasons why high cholesterol contributes to

coronary heart disease have already been discussed; high levels of LDL lead

to plaque buildup and progressive risks of arteriosclerosis. However, high

LDL can cause another uncomfortable health problem – gallstones.

A gallstone is a hard, rock-like material that is formed when normal

percentages of fat in the bile changes so that the fat, or cholesterol in this

case, clumps into a formation that causes a blockage in the gallbladder or the

duct leading from the gallbladder to the intestines. While gallstones can also


be caused by excess calcium, it is estimated that 80-95% of all cases are a

result of cholesterol. Some of the unappealing side effects of gallstones are

nausea, vomiting, excruciating pain, fever, chills and the possible need for

gallbladder removal. In a word, discomfort.

The risks for coronary heart disease and gallstones are very similar.

Smoking, a high-cholesterol diet, obesity and diabetes all lead to a

propensity for having either or both of these problems. But let’s stop and

take a moment to consider all of the risk factors involved in coronary heart

disease, specifically, and what might be a causative factor for high

cholesterol.


The Skinny On Risk Factors

Physicians and healthcare professionals rate the possibility of

developing coronary heart disease and other medical illnesses based on a set

of risk factors. In general, there are three different types of risk factors:

Those you cannot control, those you can control, and those you can lessen

but not entirely eliminate. In the case of the former, the sad news is that

you’re out of luck and have been handed an unfortunate card. In the case of

the latter two, it’s suggested by medical professionals that you get busy and

try to eliminate them as much as possible.

Genetics

Studies have suggested that high cholesterol in some cases could be

due to genetic factors. If your father, grandmother and brother have high

cholesterol, the chances that you got stuck with this risk factor are pretty

high. This is an instance of a risk factor you cannot control.

Age and Gender

Research has also shown that age and sex can play a part in your

potential risks of having high cholesterol. Men under the age of 50 are more


prone, but once women reach the 50-year mark, they become statistical

possibilities for high cholesterol levels. Somewhat disputed recently, it’s

been a believe in the past years that once people, gender regardless, reach

the age of 70, cholesterol risk factors lower considerably. This could be due

to the fact that people with cholesterol related problems have already gone to

the great beyond before the age of 70, or that perhaps as we age our

cholesterol level becomes increasingly less important than our total health.

Nonetheless, don’t start counting down to your 70th birthday yet. New

studies are coming out every day showing that seniors should be just as

much in tune with their cholesterol levels as us spry youngsters.

Children, as well, are at risk for high cholesterol, although the

worrisome effects are not as pressing as they are for adults. Current

research, however, correlates a higher mortality rate in male adults who had

high cholesterol levels as a teenager. Studies are still inconclusive as to

what healthy cholesterol levels are for children under the age of 16;

however, obesity and a cholesterol-ridden diet are two obvious factors for

this to occur. Needless to say, it’s important to get our children off to a

good, healthy start so that they can have a medically sound future.


Medical Diseases

Hypothyroidism is another disease that is known to cause high

cholesterol, perhaps the second most common reason for it, right after the

fat-laden diet. Up to one-half of people who suffer from hypothyroidism

have unhealthy LDL levels. Because the association between these two

conditions is so tight, many physicians will recommend that people with

high LDL levels be screened for hypothyroidism. Some of the symptoms of

hypothyroidism are weight gain, fatigue, slowed metabolic rate and

sensitivity to cold.

Type 2 diabetes, also known for its strong connection to coronary

heart disease, can also be a cause of high cholesterol. It is estimated that

about 16 million Americans have type 2 diabetes, and nearly half are

completely unaware. Partnered with diabetes is a disease called metabolic

syndrome. Metabolic syndrome, or syndrome X, is really a group of

different conditions, including obesity, high blood pressure, the ever-popular

high cholesterol and resistance to insulin. It can be brought on by type 2

diabetes, as discussed, or an unhealthy lifestyle and diet. By eliminating the


following risk factors, you can lessen your chances of high cholesterol

related illness.

Unhealthy diet

You don’t have to try to convince me on how good that fried chicken

is. Believe me, I’ve been tempted to wave a fork at it on many occasions.

However, a diet that’s high in cholesterol and saturated fats (yes, I mean that

fried chicken) is also a risk factor in having high blood levels of bad

cholesterol. This is a risk factor you can control, and getting a handle on it

can soften the adverse effects of having those enormous numbers. Later,

we’ll give you pointers on how to reduce your saturated fat and add in some

of the good fat, monounsaturated. Stay tuned.

Obesity

The National Institute of Health (NIH) defines a person whose body

mass index (BMI) is over 27.3% or more for women and 27% or more for

men as overweight. Obesity is defined with a BMI of 30% and above. We

know now that obesity is a veritable epidemic in America. To get your BMI

tested, you can visit any number of health clubs, your doctor’s office or

purchase a kit at home. Once you’ve found out how much you’re


overweight, losing that excess can help lower LDL cholesterol; increase

HDL cholesterol and lower triglycerides. As an added bonus, you’ll fit into

those high school jeans again, and I’m willing to bet you’ll feel and overall

sense of more exhilarating well being.

Physical activity, or lack thereof

In persons, overweight or not, who are extremely sedentary, levels of

LDL have been found to be higher, while HDL is lower. Studies show that a

moderate amount of physical activity, 30 minutes a day 5 days a week, will

help rectify this problem. And one of the best side effects of regular

exercise is weight loss, increased energy and that terrific sense of well being.

Later, we’ll discuss forms of physical exercise and get you up out of that

chair and on your way to lower cholesterol.

Stress

Not just hard on the ones you love, maintaining a high level of stress

in your life can also be detrimental to cholesterol health. Researchers have

concluded that long-term stress raises overall cholesterol levels. Perhaps it’s

because when we’re stressed, we tend to lead a less healthy lifestyle. Either


way, consider the cases of type A personalities and how much more prone to

heart attacks they are. So, take a deep breath and relax. It’ll all be fine soon.

Smoking

If you’re a smoker, you’ve no doubt heard from all of your

nonsmoking loved ones, as well as strangers on the street, that your

cigarettes will kill you. No doubt, you already know that smoking affects

cholesterol levels, as well. I’m sorry, but I’m going to reiterate it one more

time. Researchers have concluded that smoking tobacco products is a major

contributing factor to unhealthy cholesterol levels and heart disease. Those

who smoke tend to have less HDL cholesterol and more LDL cholesterol,

and those with high levels of LDL who continue to smoke are at a much

higher risk of developing heart disease. Hard as it is, put down the cigarette

and watch your cholesterol numbers normalize.

In A Nutshell

So far, we’ve learned what cholesterol is and the different types of

cells that help or hinder the deposits and breaking up of cholesterol.

(Remember, chylomicrons, HDL and LDL?) We’ve also taken a look at risk


factors that contribute to high cholesterol and the inherent health risks of

developing or living with unhealthy levels of bad cholesterol. One thing we

have not discussed yet, is how to know that you have high cholesterol.

Before we begin the next chapter, I need to make this very important point.

Listen closely.

There are no, I repeat NO, specific symptoms of high cholesterol.

Sitting there, thinking to yourself “I’m of normal weight, I don’t smoke and

I exercise – plus I just don’t feel like I have high cholesterol,” you could be

getting yourself into trouble. Healthcare professionals now suggest that

everyone’s cholesterol levels be tested now, beginning at age 20, every 5

years. Just because you don’t feel it, doesn’t mean you don’t have it. At

your next doctor’s appointment, discuss cholesterol testing with him/her. In

the next chapter, we’ll discuss the different types of tests, as well as healthy

and unhealthy numbers in the tests, so you can be armed with all of the

information you need to intelligently discuss the medical jargon with your

physician.


CHAPTER 2: DIAGNOSES AND TESTS

Measuring Cholesterol Levels

Some people believe that ignorance is bliss. When it comes to not

knowing your cholesterol levels, however, ignorance could be deadly.

Without having a handle on where you’re at in regards to cholesterol

numbers, it’s impossible to know what you need to do to correct or maintain

them. If you haven’t had a full lipid panel yet, it’s time to make that phone

call to your healthcare provider’s office and get one scheduled.

Upon entering your doctor’s office, he or she will hand you a little

slip, at which point you’ll march down to the lab and be stuck with a shiny

hollow needle. They’ll draw about 20 milliliters of precious blood and send

you home to wait for the final word. It’s important to know what the

numbers mean, though, when the final word finally comes.

There are several different tests, from a simple fingerstick cholesterol

test (which measures total cholesterol only) to a comprehensive lipid panel,


which measures HDL, LDL, VLDL, LP(a) and triglycerides. Let’s talk

about the different values and what they mean.

Cholesterol Values and Optimal Readings

For years, it was believed that measuring total cholesterol and HDL

was all that was needed to understand whether or not a person has healthy

levels of cholesterol. If you just get a cholesterol test, the number that

comes back will look something like 200 mg/dL. This means that you have

200 milligrams of cholesterol per 1 deciliter of blood. Now that we know

the difference between LDL and HDL, we know that simply measuring

cholesterol levels in the blood doesn’t paint a full picture.

However, numbers have been set in place in regards to what is and

isn’t healthy speaking in total cholesterol levels. According to the National

Cholesterol Education Program of the National Institute of Health,

guidelines set in 2001 state that optimal total cholesterol levels are <200

mg/dL, borderline high ranges are 200 to 239 and high cholesterol is defined

as 240 and above.


Medical professionals are now suggesting that upon first testing,

everyone receives a comprehensive lipid panel. This will measure all factors

of cholesterol, triglycerides, and oftentimes lipoprotein-a, or LP(a). LP(a) is

a substance found in hedgehogs, certain types of monkeys and, of course,

humans. It’s a chunk of cholesterol covered in protein, and high levels of

LP(a) have been linked to increased risk of heart attack. When a

comprehensive panel is drawn, they will also do a cholesterol ratio, which is

the total cholesterol divided by HDL. (Remember, the good stuff?)


The theory in which the ratio was born was that providing an easy

number such as this ratio would give people a better idea of what their heart

attack risk was. Experts have agreed that a desirable cholesterol ratio is

3.5:1 or lower. However, it is also believed that paying close attention to

VLDL, LDL and HDL numbers separately is very important, too. Here are

the guidelines set forth by the NIH regarding all cholesterol levels:

Total Cholesterol Desirable Borderline high High LDL Cholesterol Optimal Near optimal/above optimal Borderline high High Very high HDL Cholesterol Desirable

Less than 200 200 to 239 240 or above Less than 100 100 to 129 130 to 159 160 to 189 190 or above Above 40


We have discussed triglycerides, their function and why you want to

control them, as well, earlier. Let’s look at the table regarding healthy

triglyceride numbers, according to the NIH:

Triglyceride Level Classifications Normal Borderline high High Very high

Less than 150 mg/dL 150 to 199 200 to 499 500 and above

Before we move on to what happens if you’re diagnosed, let’s take a

quick look at the cholesterol ratio, what that means and how to improve it.

Remember, the cholesterol ratio is computed by dividing the HDL

cholesterol by the total cholesterol number, so if a person has a total

cholesterol of 200 mg/dL and an HDL level of 50 mg/dL, the ratio would be

4:1, or just 4. According to the American Heart Association, the desirable

cholesterol ratio is 3.5 and under. Now, take into consideration how this

computes. If a higher ratio means a higher risk of coronary heart disease,

and the ratio is dependent on HDL levels versus other cholesterol in the


blood, it is important to do what you can to not only lower LDL (and other

cholesterol), but raise your HDL. If you lower your LDL cholesterol by 8

points, but the HDL drops 8 points with it, your ratio will remain the same,

but by raising the HDL just a few points above that at which it was, even if

your LDL stays steady, you’ve just dropped your ratio. We’ll talk about

ways to lower your LDL without lowering your HDL, as well as ways to

increase HDL cholesterol levels in the following chapters.

You’ve Been Diagnosed With High Cholesterol

Your doctor has uttered the final words: High cholesterol. It can

seem a little scary at first, but rest easy, cholesterol is something that can be

controlled, naturally and without any harmful side effects. Take some time

to evaluate your lifestyle and gear yourself up for necessary changes. More

than likely, provided your levels aren’t at gravely dangerous levels, your

doctor will ask you to implement a low-cholesterol, low-fat diet and a

modest exercise plan to first see if you can lower the LDL cholesterol and

increase the HDL accordingly and without prescription medications.


Take a look at your different levels and keep in mind the relationship

between HDL cholesterol’s positive effects and LDL’s negatives. Even if

your LDL is low, if your HDL is low, as well, it could mean trouble.

Researchers in Connecticut believe that low levels of HDL are just as good a

predictor of future heart trouble as high levels of LDL. However, here’s

some good news. Studies have now proven that for each 1 mg/dL you

increase your HDL, your risk of developing heart disease decreases by 2-

3%.

And there’s good news on the cholesterol ratio front, as well.

(Remember? HDL divided by total cholesterol level.) Doctors who have

participated in the Physicians’ Health Study at Harvard Medical School and

Brigham and Women’s Hospital in Boston have discovered that cutting just

1 unit from the cholesterol ratio level slashed their heart attack risk by a

whopping 53%! If that’s not impetus to get moving, I don’t know what is.

Reading this book is a step in the right direction, but implementing a

healthy diet, exercise program and using other recommendations found

herein will be putting the action in motion towards a healthier future.


Cholesterol-Lowering Drugs

We’ve all seen the television advertisements for prescription

medications, cholesterol lowering or not. Only mildly humorous are the

long lists of side effects muttered quickly at the end by the announcer:

“Paxil can make your life seem a little brighter! Common side effects

include constipation, nausea, vomiting, sleepiness, agitation, abnormal

sweating, sexual dysfunction and bursts of screaming “NO MORE DRUGS”

while dancing around in circles.”

When it comes to cholesterol-lowering prescriptive medications,

however, the side effects are no joke. They can be serious and sometimes

fatal. While the necessity for using prescription medications is something

only you and your doctor can decide, why would you risk your health in

order to improve your cholesterol, when you can just as easily change your

lifestyle and reap rewards even greater than a healthier cholesterol profile?

Statin medications, the most common form of cholesterol lowering

drugs, work by blocking the production of cholesterol in the liver itself.


Crestor, Lipitor, Lescol, Mevacor, Pravachol and Zocor are all statin

medications. These drugs work by primarily lowering the LDL count.

Muscle aches and tenderness, which is a relatively high occurrence in statin

use, must be relayed to the doctor immediately if you’re taking this

medication. Potentially, and less common, statins could trigger

rhabdomyolysis, which has a possible fatal outcome. Rhabdomyolysis is a

condition in which the muscle cells break down, releasing their contents into

the blood stream. One of the other potentially dangerous side effects of

using statins is liver dysfunction. If your doctor places you on a statin

medication, you will be required to visit the clinic or hospital on a regular

basis to perform liver function tests. I don’t know about you, but taking a

30-minute walk and eating less fat sounds a lot more appealing than sitting

in waiting rooms every few weeks. Other side effects of statin medications

can include allergic reaction, decreased sexual interest or ability, difficulty

sleeping, constipation, diarrhea, dizziness, gas and belching, headache,

heartburn or indigestion, abdominal pain, and nausea or vomiting.

Bile acid resins, such as Cholestid or Questran, work by preventing

the recycling of bile acid into the intestine, forcing the liver to remove the

cholesterol from the blood in order to manufacture more bile. Both of the


aforementioned drugs come in powder form to be dissolved in liquid, and

the tablet form comes in the brand name Welchol. One of the most

common, and very common, side effects of bile acid resin use is severe

constipation, most often necessitating the need for stool softener use.

Stomach irritation and diarrhea are two other common side effects with the

use of these drugs. But they have one more health detriment that you need

to be aware of: They inhibit absorption of other pills, prescriptive or

otherwise, you might be taking, as well as the absorption of vitamins from

food. So eat up that healthy plate of spinach, but it’s possible it could be

doing you no more good than a glass of water.

Gemfibrozil is another drug in the lipid lowering treatment category,

though only used for lowering triglyceride levels. It has no effect on LDL

cholesterol. Gastrointestinal complaints are the most common side effects of

gemfibrozil, as well as an increased risk for cholesterol gallstones.

The last common medication used in the treatment of high cholesterol

is nicotinic acid, otherwise known as niacin. Niacin, a form of the B3

vitamin, is actually an over-the-counter medication, and it is also found in

dairy products, poultry, fish, lean meat, nuts, and eggs. Niacin has the


ability to lower LDL, increase HDL, lower triglycerides, and it costs quite a

bit less than other prescription medications. However, the most common

and irritating side effect of Niacin is flushing similar to a hot flash. As well,

it has the potential, if taken in incorrect pill-form dosages, to damage the

liver. Before deciding to use niacin, talk to you doctor as other medical

conditions could preclude the possible beneficial use of this medication.

Now, I’m not going to sit here and lecture you not to use cholesterol-

lowering medications. On the contrary, it may be necessary for some people

to use them in order to get their cholesterol into a therapeutic range.

However, they are not magic pills. They only work so far, and it is up to

you to do the rest of the work for them. My query to you is, if you’re going

to do some of the work, why not give yourself a total lifestyle makeover and

skip the unhealthy side effects and lengthy doctors’ visits all together,

reaping the rewards of natural prevention, a boost in well-being and an

overall increase in vim and vigor?

If this sounds like a plan to you, read on to learn how to talk to your

doctor regarding a natural approach to lowering cholesterol.


Talking To Your Doctor About Natural

Alternatives

The doctor’s office can be a scary place. Not only are you subjected

to nail biting in the waiting room, but you’re asked to strip yourself of your

comfortable clothes, you’re poked and prodded and then you’re pummeled

with medical jargon that makes your head spin. Not only that, but

oftentimes physicians can be intimidating due to their harried pace and no-

nonsense demeanor. Do not let this keep you from speaking with your

doctor and voicing your concerns. If you ever, ever feel like a healthcare

provider is not taking your fears and questions into full consideration, find

one who will. The only healthy patient-physician relationship is one that is

just that – a relationship. You need to feel comfortable with your

physician’s level of expertise, as well as his or her ability to converse with

you naturally. Your health is not only dependent on lab values, but on your

confidence in treatment.


That being said, speaking with your doctor about your cholesterol and

how to deal with it is of utmost importance. You want (I know you do) to

start an exercise regimen, but before you do that, you’ll need a physical and

recommendations from your physician as to what type of exercise is best for

you. As well, if you have concerns about taking lipid-lowering medications,

voice them, and make sure your physician is willing to work with you on

natural alternatives before hauling out a prescription pad.

Many of the following tips will require physician input before

implementing into your life. Some of the supplements can have adverse

effects if you suffer from other diseases or conditions. Before beginning any

kind of lifestyle modification measures, schedule an appointment with your

healthcare provider simply to talk. While it will mean paying for a doctor’s

visit for you, it will ensure that you have quality time to spend with your

physician before he or she has to move on to the next patient. As well, the

information and peace of mind you will gain from the discourse will be

everything you need to get going on your cholesterol busting immediately.


In A Nutshell

Triglycerides, low-density lipoproteins, high-density lipoproteins and

lipoprotein-a are all factors taken into consideration with a comprehensive

lipid panel. We’ve learned about what the numbers mean and the ways in

which you should work on adjusting those numbers through dietary and

exercise modifications. HDL is good, LDL is bad, and keeping a healthy

ratio between the two could mean cutting your risk of coronary heart disease

in half.

We have also discussed cholesterol lowering medications, their side

effects, and hopefully we’ve convinced you that making an effort to change

your cholesterol levels naturally is the safest, healthiest and most effective

step you could take in the management of your own health.

With all of that in mind, whether you’ve been diagnosed with high

cholesterol or have a desire to discuss preventative measures, talk to your

doctor about what you learn, whether in this book or from other sources,

what you’re comfortable with and what your optimal goals should be. If you


haven’t had a cholesterol panel taken, by now you know that it’s important

to do so soon.

From here on out, we are going to talk about natural cures to the

cholesterol problem, from foods to supplements, exercise to stress relief.

Implementing these healthy measures into your life could potentially drop

your LDL and increase your HDL level in a matter of 60 days or less. The

health effects of adopting a natural cholesterol-lowering diet, exercise plan

and use of supplements should be apparent in no time at all.

CHAPTER 3: SUPPLEMENTS THAT WORK

Supplementation for Cholesterol Control

Doctors have been advocating multivitamins for years as a source of

better health through the consumption of daily-recommended vitamin and

mineral levels. Because our diets so often lack many of the valuable

nutrients we need, using supplements to complement our daily food intake is

one step towards better health.


In the realm of cholesterol control, there are many proven vitamins,

minerals and herbs that have been shown to reduce bad cholesterol, increase

good and maintain healthy levels all around. While most of these can be

found in every-day foods, adding a supplement to your diet could help bust

the cholesterol once and for all. In this chapter, we’ll take a look at some

vitamins and minerals and herbs (oh, my) that can be purchased in pill or

granule form. And, of course, before beginning any type of supplementation

regimen, consult your doctor to make sure you don’t have any adverse

conditions that may contraindicate taking these substances.

As well, only a low-fat, low-cholesterol and well-rounded diet and

exercise plan will actually help kick your cholesterol numbers down.

Supplements should only be used to complement a healthy diet and exercise

lifestyle. There is no magic pill; there is only commitment to complete

health. Now, on to the goodies.

Minerals That Promote Cholesterol Health


Selenium

A trace mineral found in the human body, selenium works to protect

cells from free radicals that are produced through normal oxygen

metabolism. It boosts levels of glutathione, which is an element necessary

for a healthy immune system, as well as lowers LDL cholesterol all on its

own. According to some researchers, it also has the ability to raise HDL

cholesterol. Selenium is an ingredient in most over-the-counter

multivitamin preparations, usually providing 20 mcg of selenium

supplementation. In order to use its effects for cholesterol lowering,

however, 200-mcg supplementation should be used per day. Some natural

resources for selenium are Brazil nuts and codfish.

Copper and Zinc

Both zinc and copper are widely known as necessary parts of a

healthy diet. These trace minerals have been shown in preliminary studies to

help lower total cholesterol levels, as well as boost HDL production. While

the jury is still out on the complete effectiveness of these minerals on

cholesterol health, making sure you get your complete dietary allotment is

definitely recommended. Again, most multivitamin/mineral supplements


already contain zinc and copper within their ingredients, but insuring you

take in at least 30 mg of zinc and 1 to 2 mg of copper per day is important.

Chromium

Research on the trace mineral chromium in regards to cholesterol

management has been both promising and increasingly exciting. Because

the average diet is severely lacking in chromium levels, supplementation is

recommended. The average American male, researchers have shown, takes

in about 33 mcg a day, and the average female consumes 25 mcg; the

recommended daily allowance of chromium, however, is 120 mcg!

Chromium not only helps to raise HDL cholesterol and lower triglyceride

levels, but it is a very important (and ever-so helpful) part of the process

your body goes through to use sugar and fat. Adding one more plus to

chromium’s list of benefits, it has been shown to help people with glucose

intolerance avoid the development of non-insulin dependent diabetes

mellitus (type 2). Grape juice, broccoli, unpeeled grapes and green beans

are good sources for chromium. However, eating too many highly processed

sugary foods can actually rob the body of chromium. Chromium is also

found in most multivitamin/mineral tablets, but usually at only a dose of 64

mcg. In order to make sure you’re getting the best possible supplementation


of this incredible mineral, take a chromium supplement that contains 200

mcg to 400 mcg. While overdosing on chromium should be avoided, there

are no studies as of yet to show that large amounts cause any ill side effects

whatsoever.

Calcium

As if there isn’t already an exhaustive list of what calcium can do, add

to it controlling cholesterol. The mineral already given credit to building

healthy bones and preventing osteoporosis is also essential for muscle

performance, healthy blood clotting and helping to carry messages to nerves.

AND it’s been proven to help lower cholesterol. Most studies have shown

that calcium helps fight the cholesterol battle through lowering LDL;

however, some studies have come out recently showing that it also boosts

HDL and helps block absorption of saturated fat by the body. We all know

how to get our daily calcium intake, but selecting the right milk and milk

products should be first priority in drinking your calcium. Always choose

low-fat milk, cheese and yogurt, as the full-fat alternatives are actually more

harmful to cholesterol levels.


If you don’t think you can get the allotted calcium recommendations

through diet alone, there are many calcium supplements out there to choose

from. Picking the right one and taking it the proper way is important in

helping this mineral to help you. The optimum calcium intake for

premenopausal women and men ages 25-65 is 1000 mg or more, and after

menopause for women and the age 65 for men, the recommended allowance

jumps to 1500 mg.

Here are a couple of tips to insure you’re getting the most out of your

calcium supplements:

Intersperse your calcium supplements throughout the day, taking 500

mg at a time.

Avoid the intake of fatty foods, alcohol and caffeine, as well as cut

out the smoking, as all of these can inhibit calcium absorption.

Make sure you’re getting the recommended daily allowance of

vitamin D in your diet, as this is the vitamin that is necessary for

calcium absorption.


Take calcium carbonate supplementation with meals, and avoid

“natural sources” supplements like oyster shell, as these have been

shown to possibly contain unhealthy levels of lead.

Cholesterol Crunching Vitamins

Niacin

Niacin, or vitamin B3, is quite possibly one of the most well known

sources for cholesterol health. Not only does it lower LDL, but also it

boosts HDL, lowers triglycerides and is far more cost-effective than any

cholesterol lowering prescription medications. When taken in doses of 1000

to 3000 mg (which, by the way, is about 50 to 150 times higher than the

RDA), this dynamic vitamin has been shown in studies to do all of the

above. One of the caveats to niacin supplementation, however, is that it

requires monitoring of your liver enzymes in order to make sure there is no

toxicity occurring. In addition, one of the most common side effects of

niacin supplementation is flushing or hot flashes, oftentimes very

uncomfortable.


Some studies have shown that niacin taken in the form of inositol

hexanicotinate produces far less instances of the uncomfortable flushing.

Again, though, before beginning any form of niacin supplements, it is

imperative that you consult with your physician to make sure you have no

existing conditions that could be made worse by the supplements, and so that

he or she may be able to monitor your liver functions while using this

incredible vitamin.

Vitamin C

Research has found that including as much as 2000 mg of vitamin C

through dietary and supplemental means can lower total cholesterol as much

as 10%. The daily value for vitamin C as recommended is 60 mg, so

supplementation of this vitamin through the form of multivitamins and

vitamin C pills is one way to get the heart-friendly amount. Found in high

concentrations in fruits and vegetables like cantaloupe, broccoli, grapefruit,

oranges and green peppers, this vitamin should be a staple in your low-fat,

fruit and veggie packed diet. However, there are many different vitamin C

supplemental options available over the counter, as well. Remember,

though, simply taking large amounts of vitamin C will not work unless you

do make the necessary efforts to cut fat and cholesterol from your diet.


Vitamin E and Beta Carotene

The second two vitamins that make up the trio (along with vitamin C)

of antioxidants, vitamin E and beta-carotene help the body ward off chronic

illnesses and inhibit the activity of nasty free radicals in the system.

Antioxidants have been shown to help boost HDL cholesterol, but one of the

main reasons why they help lower cholesterol risks is due to their oxidation

resisting effects. Researchers believe that antioxidants help LDL resist

oxidation, which causes LDL cholesterol to release the artery-clogging

substances along arterial walls, and allows the LDL particles to exit the

system, as all unwanted waste should. Vitamin E and beta-carotene are

found in large amounts in foods like asparagus, sunflower seeds, tomatoes

and mangos (just to name a few). They are also a staple in most multiple

vitamin formulations. If you choose to take extra of either of these fabulous

vitamins, check with your doctor first. As with vitamin C, too much vitamin

E and beta-carotene in the system can cause adverse side effects.

More Prescription Free Alternatives for

Cholesterol Health


Lecithin

This amazing substance is probably going to be one of your best

friends in the fight against high cholesterol. It is derived from soybeans and

works in the body in a way very similar to HDL cholesterol. A veritable

detergent, it helps clean away plaque and LDL cholesterol, leaving less of a

chance for arteriosclerosis to form. It is also sometimes considered one of

the B-complex vitamins due to the fact that it’s a natural source of choline,

and helps strengthen nerve sheaths, and it can also help improve energy

levels. Studies have shown that not only can it help reduce cholesterol

levels, but it can aid in weight loss, as well. The best way to get your daily

dose of lecithin, recommended at 7.5 grams per day, is to take 1 tablespoon

of granules daily. However, the taste of lecithin can only be described as

“acquired.” Sprinkle the granules on cold foods or stir it into yogurt, or you

could mix it with juice or skim milk. However, if you choose to “drink”

your lecithin, stir and drink quickly, as the granules do not dissolve in cold

fluids. Either way, definitely look towards adding lecithin to your daily

routine, as it could definitely assist you in the long run.


Guggul

Funny to look at and even more fun to pronounce, guggul could

possibly be the most widely known herbal supplement to help lower

cholesterol, mainly because it’s the herbal that’s been studied most in

modern medicine. A standard herb used for thousands of years in Ayurvedic

medicine, guggul is the hardened resin from an Indian desert tree. Used by

Indian physicians for years to treat rheumatoid arthritis and immune system

disorders, it has now been shown to not only lower total cholesterol levels,

but also possibly help lower body fat in tandem with a good fitness regimen.

After speaking with your doctor about the potential benefits of guggul,

purchase a form called “standardized” to gugulipids at a dosage of 500 mg

twice a day. There are certain people who should not, under any

circumstances, take guggul as a supplement. People with an overactive

thyroid should avoid it, and pregnant women should absolutely never take

guggul, as it could stimulate uterine contractions.


Garlic

Most likely already a somewhat regular staple in your diet, this tasty

food enhancer may be rough on your breath, but studies have shown that it

can work wonders with your cholesterol levels. While studies have been

somewhat inconclusive regarding garlic and cholesterol levels, the

preliminary numbers have shown that it could have the effect of lowering

total cholesterol and triglyceride levels. In addition, it helps stimulate the

body’s clot-dissolving capabilities, causing a decrease in the chances of

heart attack or stroke. If you’d like to keep your breath free of garlic’s

potential insult (although it’s so delicious, I don’t know why it matters),

garlic can be bought in pill form. As well, one study indicated that it would

take up to 7 cloves of garlic a day to glean its beneficial cholesterol effects,

so turning to a garlic supplement may be your only social alternative.

Keeping that number in mind, one clove of garlic equals about 3 grams of

fresh garlic, so when you purchase your garlic supplements, research how

much fresh garlic is contained in them.

Green Tea

Full of powerful antioxidants, no doubt you’ve already heard of the

vast benefits of adding this old Chinese staple to your diet. Green tea is not


only relaxing, enjoyable and delicious, but it is believed to have the ability to

reduce high blood pressure, fight high blood sugar and combat certain types

of cancer, as well as lower LDL and raise HDL. Found in your local

supermarket or health food store, as well as online from a variety of sources,

green tea can be enjoyed cold, warm or even in supplemental extract form.

Spirulina

Spirulina, blue-green algae, is believed to be responsible for a number

of amazing health benefits, and contains high amounts of vitamin B12,

protein, as well as a host of other important nutrients. It can curb the appetite

in addition to reducing cholesterol and regulating blood sugar. Also a good

source of GLA (Gamma Linoleic Acid), Spirulina provides another essential

fatty acid – omega 6 fatty acid.

Although the idea of consuming algae may strike you as distasteful,

spirulina has a very mild flavor that can be combined in a number of healthy

recipes ranging from health shakes to fish dishes. Believed by many to help

lower total cholesterol, spirulina is available in powder form for

incorporating into foods, or in pill form for supplemental nutrition.


Ginseng

One of the world’s most famous herbs, ginseng may also be one

addition to your diet that could help with lowering bad cholesterol and

triglycerides. Ginseng is purported to help increase energy levels, moderate

blood pressure, help stabilize blood sugar levels, as well as function as an

aphrodisiac. While studies are still out on its actual effective benefits on

cholesterol, supplementing your diet (with the advice of a qualified

healthcare provider, of course) could help with a variety of different

problems. Ginseng is found widely in health stores in supplemental tablet

form but can also be consumed in teas.

Beta Glucan

Beta Glucan is an element, which is beneficial to those with high

cholesterol because of its ability to boost the immune system. It is

considered a complex carbohydrate called a polysaccharide and works to

remove debris from cells. It is also good in fighting off bacteria or fungi. It

can be found in supplement form at most health food stores.


Policosanol

Policosanol mimics the active ingredients in statin drugs, which are

manufactured by large pharmaceutical companies to lower cholesterol, but

in an all natural way. It is derived from beeswax and sugar cane. In studies

involving more than 3,000 patients with high cholesterol, policosanol in a 10

mg dose was effective in lowering total cholesterol by 17%, LDL cholesterol

by more than 25%, and in raising HDL cholesterol by more than 28%.

These results beat out many of the prescription drugs currently on the market

today. It is now being added to many different multi vitamin supplements,

which are promoted as a “cholesterol lowering formula.”

Red Yeast Rice

The Chinese use red yeast rice, derived from fermenting rice and red

yeast to improve circulation. It does this by lowering overall cholesterol and

reducing the build up within the arteries. Part of how it does this is by

regulating the LDL to HDL ratio so that the HDL cholesterol can do its job

of cleansing the LDL from the arteries. Basically red yeast rice supplements

use natural statins, the compound synthetically reproduced in prescription

cholesterol lowering medications, but without the side effects.


Royal Jelly

Royal Jelly is an all around good supplement for providing all of the

B-complex vitamins in a natural form. It also contains vitamins A, C, D,

and E. Produced by the glands of young nurse bees as they process pollen

and honey, Royal Jelly can only be harvested between the bee’s 6th and 12th

day of life. After that, the nurse bees no longer produce it. The milky

substance that is extracted needs to be kept refrigerated so it does not spoil.

It can be expensive because of how limited the extraction time is, but a little

does go a long way.

Apple Pectin

Apple pectin helps reduce serum cholesterol by binding with bile

acids. This impacts the absorption of fat and cholesterol by the body. A 500

mg daily dosage of an apple pectin supplement can significantly limit the

amount of cholesterol absorbed by the body.

L-Carnitine

Carnitine is a sort of amino acid that can be produced by the body as

long as it has enough other nutrients such as certain B vitamins and iron.


Recently, supplement manufacturers have started adding it to many multi-

vitamin supplements. L-Carnitine specifically is able to lower triglycerides

(fat) in the blood which helps with cholesterol management. Its primary

function is to move the long chain fatty acids that are burned by the cells and

provide energy. Also, carnitine has been found to help neurologically and

may benefit people with Alzheimer’s disease. A deficiency of carnatine has

been found in people with muscular dystrophy which is a neurological

disorder.

Cayenne

This herb found in many kitchens already under the name Red Pepper

is good for circulation among other things. It contains many B vitamins and

potassium and magnesium, which are all helpful in controlling cholesterol.

Hawthorne Berries

Hawthorne Berries are one of the best supplements for controlling

cholesterol and blood pressure. Because they cause the arteries to dilate, they

allow blood to flow more freely. If there has been damage to the heart from

high blood pressure or cholesterol, these berries can even help restore some

of the muscle elasticity to the heart making it stronger. Hawthorne berries


contain vitamin C, magnesium and potassium, including vitamin C at the

intracellular level.

Artichoke extract

In an early study performed by researchers from Germany, it was found that

artichoke extract can lower bad cholesterol levels by as much as 18% if

taken within a 2-month period. The study involved more than 140

respondents who had high cholesterol levels.

In addition to decreasing the bad cholesterol in the respondents, the

artichoke extract (1,800 milligrams) was also able to improve the ratio

between bad cholesterol and good cholesterol, too (the actual improvement

was measured at 20%). The researchers attributed the heart-healthy effects

of artichoke extract to a compound callen cynarin which has an influential

effect on the bile production of the liver. Healthy amounts of bile in the body

translate to more efficient disposal of excess cholesterol in the body.

Barley


Though barley is known for being a proponent of beer, did you know that

the grain (which is also used to produce flour) has a beneficial effect on the

body’s cholesterol level? According to a study published in the American

Journal of Clinical Nutrition, there is an inverse relationship between the

consumption of barley and high cholesterol levels. In the study, 25

respondents were asked to consume foods with low, medium and high

amounts of a nutrient called beta-glucan, the cholesterol levels dropped as

much as 18%. The more the respondents ate foods like barley, the better the

improvement to their LDL levels. So if you are thinking of a fiber

supplement – barley is a good choice.

Beta-sitosterol

Beta-sitosterol is one of the more prominent types of plant sterols used to

control high cholesterol levels. In addition to supporting treatments for heart

problems, beta-sitosterol is also used as a complementary aid for psoriasis,

the common cold and even chronic fatigue. A well-known supplement, it has

even been used to improve sexual performance. Because of its antioxidant

and anti-inflammatory properties, many athletes also use this supplement to


help combat muscle fatigue and swelling after intense workouts and

competitions.

Psyllium husk

Need a quick source of dietary fiber? Instead of picking up a bagel, try

psyllium husk. Psyllium husk is usually sold as a powder that can be added

to shakes, juices or plain water. Often used as a natural colon cleanser,

psyllium husk has also been noted for its capacity to lower LDL levels.

If you are currently taking any medication for your heart problems and

cholesterol level, we highly recommend that you consult first with a

healthcare provider before trying psyllium husk. In clinical trials, a

combination of pharmaceuticals and this natural supplement has produced

no problems and has actually boosted cholesterol improvement by as much

as sixty percent – an astounding number, indeed.

Flaxseed


Flaxseed contains a generous amount of the fatty acid ALA or alpha-linoleic

acid, which is converted by the body to two forms that can be directly used

by the tissues and cells – DHA & EPA. Though studies on the benefits of

flaxseed on the human heart are sparse, there is good evidence that the

omega-3 content of flaxseed is enough to produce beneficial effects on a

person’s LDL level.

In addition to improving a person’s LDL level, flaxseed also has several

other benefits, including improving the symptoms associated with

menopause. For menopausal symptoms, ground flaxseed is recommended.

To improve your cholesterol profile, doctors recommend up to 50 grams of

ground flaxseed everyday. Flaxseed can be added to food and beverages;

this makes it easier for you to acquire your daily serving of flaxseed

everyday. Grinding the flaxseed before consumption is essential for better

absorption of the nutrients. Ground flaxseed and flaxseed oil can also be

used for cooking and baking.


In A Nutshell

Although many of the supplements we covered are often included in a

healthy diet, getting the recommended daily allowances of all of them

regularly can be a tough prospect. From vitamin C to selenium to green tea,

all of these properties could bring you one step closer to a clean bill of

cholesterol health.

As I’ve stated (and will be glad to reiterate as many times as

necessary), there is absolutely no substitute for a healthy, low-fat diet and a

good exercise regimen. However, supplementing a proper lifestyle with the

above vitamins, minerals and herbs will not only give you good cholesterol

benefits, but could improve your overall health.

Supplementation in any form, though, needs to come at the

recommendation and permission of a qualified healthcare provider. Some

traditional physicians may scoff at the use of herbs or other “alternative”

remedies, but new evidence for their benefits, both on the body and the

mind, is coming out every day. If you have a physician with whom you

don’t feel comfortable speaking about these things, consider finding another


practitioner or looking into naturopathic healthcare. The field of

naturopathy is growing more and more prominent, and a naturopath will

have many more alternative recommendations. Above all else, make sure

you feel comfortable with whoever is providing your medical care and

consultations, as peace of mind is the first key to optimal health of any kind.

In the next chapter, we will discuss food sources for many of the

above vitamins, as well as some unlikely places you might find cholesterol

boosting properties. Before you begin the next chapter, I highly recommend

you grab an apple to snack on while reading. By the time you get through

the first section, you’ll be so glad you did.

CHAPTER 4: FRIENDLY FOODS

Rules of Thumb

As we all know, but sometimes don’t want to admit, moderation is the

key to success. No more so is that apparent than in dietary habits. A lot of

any one thing could spell trouble when it comes to both cholesterol health

and your waistline. The good news is, with moderation comes the ability to


enjoy yourself just a little with the things you so dearly love. Now, that

doesn’t mean you can have one small serving of French fries a day, but it

does mean that on special occasions, indulging in the crispy treats (or other

“bad” foods) won’t do lasting damage.

As you’ll see in the case of the first beverage presented, some

cholesterol-friendly substances can actually mean harm to other systems.

Use your head and make decisions wisely. Listen to your heart, literally and

figuratively, and follow your intelligent inner voice.

In this chapter, we will just touch on some basic foods that can be

incorporated into every day life, making your journey towards cholesterol

(and whole body) health easier. I will also aim to help educate you about

why and how these foods work, so that you may make your dining decisions

knowing full well how you are assisting your body towards optimal well

being. Pick up a glass and get ready to toast, because we’re one step closer

to a clean bill of health.

Beneficial Beverages


Alcohol

Yes, ladies and gentleman, I said alcohol. Before we get into the

studies showing how this intoxicating substance can help cholesterol, I want

to make one thing perfectly clear: If you don’t drink, do not start. Taking

up the practice of drinking alcohol based solely on its cholesterol benefit is

not wise, nor is it healthy. However, if you imbibe on occasion, here is how

you could be unknowingly helping your cholesterol (although possibly

damaging your liver in the process).

According to several different studies, drinking moderate amounts of

alcohol on a regular basis raises HDL levels, and this seems to be regardless

of what form it comes in. Red wine seems to have gotten the medal for

being the most healthy, and for good reasons due some types of red wine

having beneficial antioxidants from the grapes they are made of. However,

some studies have shown that good cholesterol increasing effects take place

whether a person drinks wine, beer or a cocktail.

However, moderate consumption of alcohol has also been shown to

increase risks for cirrhosis, breast cancer and have an adverse effect on

blood pressure. While studies have been very supportive of alcohol’s good


effect on cholesterol, the key (remember this part) to maintaining health is

using it in very strict moderation. The best way to think of this little nugget

of information is that if you drink a glass or two of wine at dinner once in a

while, there’s no need to feel guilty whatsoever.

Grape Juice

Much in the way that red wine benefits the body, so does grape juice.

Studies have shown antioxidants in grape juice called “flavonoids” help

platelets, which are the blood cells that cause clotting, “un-stick.” Because

of this action, it helps prevent coronary disease and heart attacks. So if you

choose not to imbibe alcohol, grape juice could be a good alternative. While

grape juices are free of fat and cholesterol, they do contain a lot of calories,

and many have been sweetened with excess sugar. Read the label of the

grape juice you’re drinking, and look for the seal that shows it was made

from Concorde grapes. While other types of grapes may be as beneficial,

most of the research on this tasty beverage has been done with Concordes.

Organic Soy Milk

The most resent research on milk is basically that it’s great if you are

a cow – not so much for humans. In fact, most humans are allergic to milk


to some degree and don’t even realize it. Now, before you get all indignant

and tell me that milk is a staple to every child and menopausal woman’s diet,

think about what properties of milk are making doctors and milk marketers

say this. It is certainly not the high fat content. Even if you drink skim

milk, it isn’t the lactose that you are after. It is the calcium and vitamin D

that are the “good for you” parts of milk.

There is a much better source for calcium and vitamin D than cow’s

milk. Organic soymilk for example is high in protein and the other healthy

nutrients found in milk -- without the negative impact of lactose or fat.

Cows after all add calcium to their milk supply because of their leafy green

diet. Therefore, humans would do better to get their calcium and protein

from non-dairy products such as soy and vegetables.

Coffee and Tea

In the case of the former, coffee, studies are still inconclusive as to whether

it’s hazardous for heart health or a boon to boosting good cholesterol. While

the caffeine in coffee can be a bad thing for those with high blood pressure

and other conditions, as it increases heart rate, there is little evidence to

suggest that coffee is actually bad for cholesterol. On the contrary, one


study showed that even moderate coffee consumption, up to 5 cups a day,

does not adversely affect cholesterol at all. Filtered coffee, as opposed to

boiled coffee, seems to provide the least detrimental effects. However,

watch the decaf. Experts at the Lipid Research Center at Stanford

University found that consuming decaf coffee can actually increase LDL

(bad) cholesterol levels, concluding that it’s not the caffeine but some other

component in decaf that causes cholesterol worsening. All in all, the

decision has been made that moderation (yes, that word again) in coffee

drinking will not harm cholesterol in one way or another.

Tea, on the other hand, has been proven to be highly beneficial in the war

against cholesterol. Green tea (as we discussed in the prior chapter) has

antioxidant and other healthy properties, and has been shown to raise HDL

and lower LDL levels. Regular tea, however, also contains the Polyphenols

that green tea has, albeit in lower amounts. Polyphenols are the components

in tea that act as antioxidants and help prevent LDL cholesterol from

oxidizing and leaving behind trails of cholesterol plaque. Tea, again,

contains caffeine, so it should be used in careful moderation, especially if

you suffer from blood pressure problems or arrhythmias.


In both of these delicious beverages, you should follow the low-fat milk

rule. Even just a teaspoon or two of whole milk in your coffee can add

unwanted fat, calories and cholesterol.


Vitamin-Drenched Fruits and Veggies

Apples

Here’s the part that will make you glad you partook in this crunchy,

fruity food. Apples are terrific providers of heart protection and cholesterol-

lowering properties. Thanks to pectin, a soluble fiber in apples and other

fruits and vegetables, an apple a day certainly could keep the doctor away.

Pectin works by helping to draw cholesterol out of the body, and the average

apple contains 1.08 ounces of this fantastic substance. In addition to pectin,

apples are also chock full of flavonoids, those handy antioxidants that work

to keep LDL cholesterol in check. The health benefits of apples come

whether or not they’re eaten raw or cooked, and there are any number of

low-fat, low-cholesterol apple recipes floating around. According to studies,

Mom, in fact, was always right.

Onions

Flavonoids, is a term you’ll hear over and over again, are abundantly

present in these tear-jerking veggies. Because of high concentrations of

flavonoids, as well as a compound researchers call quercetin, onions have

the potential to both lower blood pressure and reduce total amounts of


cholesterol in the blood. Completely free of fat and jam-packed with

vitamin C, onions are also a healthy diet staple one can hardly avoid.

Careful preparation of onions is important, however, as many people enjoy

sautéing them in butter or oil. To avoid this fat-packed culinary tradition, try

just using onions as flavoring instead of as a side dish.

Carrots

Where else are you going to find enormous amounts of beta-carotene,

vitamin C, vitamin A and soluble fiber but in this crunchy orange veggie?

These tasty treats have loads of components to help lower LDL, raise HDL,

lower triglycerides and protect against a multitude of different health

problems. They’re packed with the soluble fiber calcium pectate, which is

believed by scientists to be their main cholesterol-lowering component. One

study in Scotland showed that by eating two raw carrots every morning,

cholesterol levels dropped an average of 11% in three weeks. Apparently

cooking carrots does nothing to harm the fantastic nutritional values, either.

It’s clear that keeping your fridge full of these healthy little vegetables could

keep your blood healthy and your body sound.


Avocados

After these tasty fruits have gotten such a bad rap for years, isn’t it

time we give them a little break? Yes, they’re laden with fat. However, the

fat contained in avocados is monounsaturated fat, the “good” kind. They’re

also completely free of dietary cholesterol. The monounsaturated fat and

oleic acid found in avocados is widely known to help reduce LDL

cholesterol. These delicious little things can also be an asset for those

suffering from type 2 diabetes. Here’s the part where moderation comes into

play, though, yet again. Even too much monounsaturated fat can be a bad

thing, as it’s packed with calories. Eaten sparingly and as a substitute for

ingredients that are laden with saturated fat, though, avocados pack a

walloping punch to unhealthy cholesterol levels.

Chile peppers

High in vitamins A and C, these pungent little peppers that can cause

your tears to start streaming may also be responsible for lowering

triglycerides. It’s believed that the capsaicin, the component that gives Chile

peppers their bite, causes triglyceride levels to drop. The hotter the pepper,

the more capsaicin and triglyceride it contains meaning more cholesterol

lowering power. When choosing Chile peppers, it’s important to remember


that the smaller the pepper is, the hotter it will be. Always remember to

wash your hands thoroughly after handling Chile peppers, as not only does

the capsaicin sear your taste buds, but also it can cause burning to the skin.

Mushrooms

Amazing enough, these unassuming vegetables that are made from

almost 90% water can also be a big hitter in cholesterol reduction. The

remaining 10% of mushrooms that isn’t water is jam-packed full of rich

nutrients like potassium, calcium, riboflavin, iron and niacin. Studies have

shown that these exotic fungi can lower total cholesterol levels, and the best

choice of mushroom to do this fantastic deed is the shiitake, which is most

often the mushroom of choice. When choosing mushrooms at the grocery

store, select the ones with the least blemished caps, as these will be fresher

and hold more nutrients. Oh, and no, you can’t sauté them in butter.

Beans

Oh, the magical fruit. One of the best sources of soluble fiber, the

substance responsible for whisking away bad cholesterol, beans are also full

of omega-3 fatty acids and calcium. When you combine all of these

cholesterol-busting properties, you have one dynamic food that should be a


staple in every-day diets. Scientifically proven to raise HDL cholesterol,

beans can be added seamlessly to many of your favorite dishes. When

choosing a bean type, pretty much any will do as far as nutrients go, but

kidney beans top the list at being highest in soluble fiber at 2.8 grams per 1/2

cup.

Artichokes

Although kids might scrunch their noses at the mention of this food,

hopefully by now you’ve discovered its tasty springtime deliciousness. If

you’re an artichoke connoisseur, you’re already doing your cholesterol a

giant favor. Artichokes contain a compound called cynarin, which works by

increasing the amount of bile produced by the liver and also helps whisk

waste out with the bile, taking along with it the bad cholesterol. Studies

have shown that people who took a dried artichoke extract for 6 weeks

dropped their LDL cholesterol an average of 20%, reduced total cholesterol

levels and raised HDL levels. While artichoke extract isn’t widely available

yet, you can still glean important cholesterol cutting action by eating these

tasty, healthy vegetables on a regular basis.


Fabulous Fiber

We’ll give this fantastic nutrient a category all its own. Fiber can be

found in multitudinous quantities in many different foods. However,

knowing the difference between soluble and insoluble fiber and where to

find each could mean a reduction in cholesterol levels.

There are a few different sources for soluble fiber. Psyllium is one of

the most well known soluble fiber offerings, as it’s a main ingredient in fiber

supplements. Whether you drink your psyllium once a day with water or

juice, or you consume it in the form of oat bran, studies have shown that

psyllium is responsible for helping the body resist reabsorbing bile, as well

as cleansing bad cholesterol out of the blood stream. There is one caveat to

consuming a lot of psyllium – if you have heart disease or blood pressure

problems and are on medication, psyllium can block absorption of these

medications, rendering their effects reduced.

Another great source for soluble fiber is pectin, the handy little

substance we discussed earlier when talking about apples. Pectin can

actually be found in most fruits and veggies, which gives you one more


reason to run to the fresh foods aisle as soon as possible. Carrots are also

incredibly high in this soluble fiber, as are the white remnants of rind you

often find after peeling an orange or grapefruit. There are pectin

supplements available, mostly in the form of grapefruit pectin, but if you

choose to take this supplement, timing its ingestion makes a difference.

Pectin supplements can interfere with vitamin and mineral absorption, so if

you supplement by using pectin extracts, eat your fruits and veggies at a

later time to insure that you’re getting the proper nutrition you need.

While insoluble fiber is also a necessity in diet, the studies have been

inconclusive as to whether or not it helps battle the cholesterol problem.

Insoluble fiber is the substance found in whole grains, cereals, fruits and

veggies that helps keep you regular, encouraging waste to leave the body.

Regardless of whether or not it works wonders on cholesterol, scientists are

all in agreement that a diet rich in fiber is one way to help reduce the risk of

certain types of cancer, heart disease, and diabetes.

One other fiber supplement you may have heard about is flaxseed.

Veritably brimming with soluble fiber, this whole grain has gained

popularity as a solution to lowering cholesterol. Not only does it have the


multitude of fiber going for it, but it also contains linolenic acid, which is a

polyunsaturated fat also found in canola oil that is very similar to omega-3

fatty acids found in fish. Flaxseed can be bought by the jar, and one of the

quickest and easiest ways to consume is it by baking it into bread. However,

you can also sprinkle flaxseed on your breakfast cereals, mixed with juice,

or top your yogurt with it for an added tasty, crunchy treat.

Let’s round out this big hurrah for fiber by taking a look at some great

sources of soluble fiber once more:

Oat bran, dry (1/3 cup) – 2 grams.

Kidney beans (1/2 cup) – 2.8 grams.

Okra (1 cup) – 2.9 grams.

Brussels sprouts (1 cup) 2.6 grams.

Figs, dried (3) – 2.2 grams.

Orange, small – 1.8 grams.

White/navy beans (1/2 cup) – 2.2 grams.

Apple (w/skin) – 1 gram.


Naturally Nuts

Walnuts

Oh, the walnuts and their high fat content. How on earth can we fit

these nuts saturated with fat into our diet healthily? Well, eaten in

moderation, here is some good news: Walnuts may actually lower your

cholesterol levels. One of the reasons why this caloric nut is not as bad for

you as you may think is because of the type of fat they contain – almost 70%

polyunsaturated. This type of fat is better for you than saturated, the type

found in many red meats and cheese. Walnuts also contain the

aforementioned (remember the flaxseed?) linolenic acid, which is similar to

the omega-3 fatty acids found in fish. To make sure you get all of the health

benefits of walnuts without packing on the added fats and cholesterols, use

walnuts in place of other fatty substances instead of just sitting down to

snack on a bag. Sprinkle them on a salad and go light on the oil or flavor

your baked potatoes with a few of these crunchy treats.


Almonds

Like any other nut, almonds are also pretty high in fat, but it’s the

monounsaturated, good kind, which gives their fat content a little push in the

right dietary direction. Almonds also contain high levels of calcium, vitamin

E and a healthy amount of magnesium, boosting their health benefits even

higher. Here’s even better news, if you like these delicious little nuggets:

Researchers at Loma Linda University in California have found that those

who ate nuts – including walnuts, peanuts and almonds – more than four

times a week reduced their risk of having a heart attack about 50% compared

to those who indulged in nutty goodness only one time a week.

Almonds, and nuts in general, are also a very good source of the

amino acid called arginine. Researchers believe that when arginine starts to

work its magic, changing itself into nitric oxide, a chemical is released into

artery walls that help prevent the buildup of plaque and Atherosclerosis.

Like all nuts, add almonds to your diet in moderation. Simply picking

up a canister and snacking on these yummy nuts on top of a diet laden with

other types of fat won’t do your body any good at all. In fact, it will cause


you to gain weight. Learn how to substitute other saturated fat snacks with

the delicious and nutritious almonds, walnuts or peanuts.

Meat! And Fish! And Soy! Oh, my!

Lean Meat

So it’s not so much cholesterol busting as we hope it would be, but

it’s not the down and dirty evil enemy that it’s gotten a bad rap for in the

past. Red meat can be quite heart-healthy if the cuts are lean and they are

eaten in sparing moderation. The problem with red meat is that it’s laden

with saturated fat – the bad kind believed to cause clogged arteries.

However, it’s one of the best sources of protein, iron, zinc and B vitamins,

giving it a healthy place in a normal diet. The trick is to pick the leanest cuts

of meat and avoid the fat around the edges. When purchasing hamburger,

watch the fat content and keep your selections in the 80/20 range (which

would be 20% fat) or even lower, i.e. 85/15, etc. Portions of meat should

also be kept to a minimum, and a good way to do this is to think of meat not

as a main dish, but as an enhancer to your entrée – more of an ingredient

than the main course.


Chicken

I know you’re wishing I would use the word “fried” in here in a good

way, but I’m afraid that’s just not going to happen. Chicken is an incredible

alternative to red meat, as it is lower in all types of fat, saturated and

unsaturated. However, it seems like many of the chicken dishes Americans

enjoy on a regular basis include frying or sautéing or covering with cream

sauce. The added benefits of less fat when eating chicken do not count when

you turn around and cover it with butter, or Alfredo sauce, or drippy,

unhealthy oil. As well, the leanest part of the chicken is the white meat, so

try to stick with breasts or thighs when cooking or eating out. And we all

know that the fattiest part of the chicken is the skin, so purchase skinless

chicken for the leanest, healthiest, cholesterol-busting food.

Fish

You knew it was coming – finally we reach the fish, where omega-3

fatty acids have a chance to really shine. Studied time and time again with

nearly the same results, omega-3 fatty acids (yes, those in the fish) have the

ability to decrease VLDL levels and assist in plummeting total cholesterol

levels. Omegas 3s also appear to help platelets in the blood from sticking to

one another, causing clotting that could trigger a heart attack. Most fish are


good sources of omega 3 fatty acids; however, the fattier the fish, the more

omega 3s it will have in it.

Fish do not naturally have omega-3 fatty acid in them, though; they

derive it from ocean foods and other water vegetation. Here’s a quick look

at some fish and which are the best sources for omega-3 fatty acids:

Levels of Omega-3 Fatty Acids In Fish

High

Albacore Tuna

Atlantic Herring Lake Trout

Pink Salmon Pacific Mackerel

Medium

Bluefish

Channel Catfish Halibut

Swordfish Yellowfin Tuna

Low

Atlantic Cod

Carp Sole

Haddock


Doctors recommend that in order to get maximum benefit from adding

fish to our diets, we eat these tasty swimmers at least two to three times a

week. However, as with any food, frying fish in oil or butter, or using other

high-fat sauces or side dishes, saps all of the good parts about substituting

fish for other meats or high-fat foods.

In order to gain the benefits of fish without actually eating them, some

people believe taking omega-3 fatty acid fish oil capsules will give them the

same nutrients found in fish. The data on whether or not these supplements

actually work is sketchy. There are a few studies that suggest perhaps fish

oil capsules work on people with very, very high triglyceride levels, but as

of yet, no true benefit on HDL or LDL has been shown by taking these.

It’s the same with vitamins, minerals, fiber and even fish oil – the best

way to get the maximum nutrition possible is to consume foods high in these

components. Eating a diet that is not rich in veggies, fruits, fiber sources

and protein, without the saturated fat, cannot be made up for by just taking a

few pills.


Soy

Boy. I’ll tell you what – seven years ago if you’d have told me I’d be

eating and drinking soy, I’d have laughed through my hamburger. Now,

however, soy has been proven to be a nutritious and delicious substitute for

meat and just about anything else you can think of – well, except maybe the

kitchen sink. In any case, one-half cup of soybeans only contains 7.7 grams

of fat, only 1.1 of them saturated. Most of the fat in soy comes from

polyunsaturated (linolenic), although they do contain a modest amount of

monounsaturated (oleic) fat, as well. However, the low saturated fat content

of soy isn’t the best part. Here’s what is.

It is scientifically believed that soy can boost the immune system, help

certain menopausal symptoms, and fight specific types of cancer – and

lower total and LDL cholesterol. Significantly. When you take a look at

Asian countries that consume soy as a staple in their diets, the cholesterol

levels of those inhabitants are dramatically relatively lower than that of

nations where soy is not used. In many studies where soy’s effect on

cholesterol levels has been examined, most of the participants who


consumed soy on a regular basis found that both their LDL and total

cholesterols declined by a good percentage.

Soy is also very high in protein, and it comes in a variety of different

preparations, from regular soybeans to meat analogs to soymilk. If the taste

of soymilk isn’t to your liking, many manufacturers now produce flavored

soymilk, which tends to mask the somewhat chalky taste. It’s easy to fit soy

into your diet, thanks to the giant health trend towards this chameleon-like

food. Grocery stores now carry tasty toasted soybeans that you can eat as an

alternative to high-fatter potato chip snacks, and walking down the freezer

aisle you’ll find packages of soy burgers, soy chicken patties and more.

For people who haven’t tried soy (except for maybe in the form of

tofu) before, the idea of trying to sneak it into your diet may seem a little

daunting. However, take my word on it, once you get used to the texture of

soy, your taste buds will thank you, and so will your heart!


Oils and Fats

Saturated vs. Polyunsaturated vs. Monounsaturated

By now, we’ve pretty much covered the difference between all of

these fats. Saturated is the fat you want to avoid as much as possible. High

in contents that cause LDL levels to rise and HDL levels to drop, saturated

fat is usually found in red meats, butter and whole milk.

Polyunsaturated fat, while much better for you than saturated fat,

should still be consumed sparingly. It does have properties that will help

reduce LDL cholesterol; however, studies have shown that along with the

LDL cholesterol drop, it can also reduce HDL cholesterol, as well.

Reducing your total amount of fat is the main goal, but watching the ratio

between saturated, polyunsaturated and monounsaturated will go a long way

to keeping a healthy lipid profile.

Monounsaturated fat is found primarily in canola oil, peanuts and

olives. Researchers believe that one of the reasons why people in Asia and

Mediterranean countries tend to have lower cholesterol is because their diets


have olive oil and peanuts as a regular staple. However, choose to cook with

canola or olive oil rather than butter or other types of saturated fat based

cooking oils.

Oils and their fat properties

Let’s take a moment to look at some different types of oils you may

use in your diet and their fat content properties. Perhaps you’ll see an oil

you’ve never cooked with before, and once you examine the fat content,

you’ll have a new cholesterol-busting idea to take to the kitchen with you!

Oils

Mono (%)

Poly (%)

Saturate (%)

Omega-3 (%)

Hazelnut 82 10.0 8.0 0

Olive 77 9.0 14 0.63

Canola 62 31 7.0 9.73

Peanut 48 34 18.0 0

Sesame 42.0 43.0 15.0 0.3

Walnut 24.0 66.0 10.0 10.92

Flaxseed 21.0 68.0 11.0 55.8

Corn 25.0 62.0 13.0 0.73

Soybean 24.0 73.0 10.0 0.1

Source: USDA Nutrient Database


Oatmeal

For almost a decade now, researchers around the world have looked closely

at how foods rich in soluble fiber can help lower cholesterol and protect the

heart from various diseases. In 1997, the USA Food and Drug Authority

approved a revision in the labeling of oatmeal products regarding its heart-

healthy benefits.

More than a decade later, scientists are still reaffirming the earlier beliefs

regarding oatmeal. In one study published in the American Journal of

Lifestyle Medicine, researcher James Anderson MD states that without any

exceptions his own research on the benefits of oatmeal has yielded the

following results

1. The total level of bad cholesterol or LDL cholesterol is reduced naturally

through the regular consumption of fiber-rich oatmeal.

2. Oatmeal is capable of reducing LDL cholesterol without adversely

affecting the good cholesterol level in the body.

3. If combined with the right lifestyle choices, oatmeal can significantly help

in maintaining an ideal good cholesterol-bad cholesterol ratio.


According to Dr. Anderson, lifestyle changes and healthier food choices are

recommended for people who are mildly at risk for high cholesterol given

the fact that medicating for high cholesterol is expensive and also exposes

one to various short-term and long-term drug side effects.

Eating oatmeal, exercising, quitting smoking and all these steps should be

considered as an on-going therapy for high cholesterol and over-all heart

health. You can focus on the short-term benefits such as better weight

control so you would be able to sustain positive lifestyle changes, all the

while lowering your bad cholesterol level even more. Statins, one of the

most popular prescription drugs for high cholesterol levels, is not free of side

effects. If you would like to avoid these side effects, a more holistic and

natural diet and lifestyle plan would be needed to lower your cholesterol

naturally.

Now, Dr. Anderson’s study is just one of many studies that have discovered

or are already re-affirming earlier claims regarding oatmeal. Other studies

say that:


1. Regular consumption of oatmeal directly contributes to weight control

efforts and also decreases the risk for developing adult-onset diabetes and

hypertension. Both these chronic, degenerative conditions cause damage to

the blood vessels (and cholesterol also causes damage to the blood vessels

by causing the formation of plaques).

2. If you are changing your diet to lose weight, oatmeal can help boost the

benefits of the weight loss by targeting low density lipoproteins. So you can

lose weight while reducing your bad cholesterol level.

3. Oatmeal can alter the structure of bad cholesterol; the change prevents the

oxidation of the bad cholesterol, which has been known to cause vessel

damage.

4. Oatmeal contains compounds that may help reducing the hardening of the

blood vessels.


Olive Oil

If you are thinking of a healthy alternative to run-the-mill vegetable oils

used for cooking, opt for olive oil. Olive oil is one of the healthiest

vegetable-based oils around and is also rich in antioxidants. These

antioxidants are important for keeping LDL cholesterol (bad cholesterol) in

check while preserving the good cholesterol in the body.

It is recommended that you take an average of 2 tablespoons of olive oil

everyday. This is equivalent to about 23 grams.

Here are some other things you can do with olive oil:

1. Saute vegetables and lean meat using olive oil. Remember to use only a

moderate amount of olive oil and keep your fire to medium to avoid

breaking down too much of the oil, which may reduce its health benefits.

2. When creating a marinade for fish or lean meat, use olive oil as a natural

marinade and flavor enhancer.


3. Drizzle olive oil on your favorite mix of fresh greens, along with a low-

salt and low-fat salad dressing for a lovely snack.

If you really want to gain the maximum benefits of olive oil, don’t settle for

anything other than extra virgin olive oil. Extra virgin olive oil is a bit pricier

than second-press olive oil or regular olive oil, but the benefits are great.

Extra virgin olive oil has gone through less processing, which means more

of its natural goodness (and natural antioxidants) have made it through the

processing and bottling process. Now, while it is true that olive oil is heart-

healthy, it is still a type of oil. Don’t eat too much, because that might affect

your weight control efforts.

Plant sterols

Sterols/stanols are natural compounds found in many plants. These

compounds have been shown to reduce the level of bad cholesterol in the

body by as much as ten percent – a whopping figure considering that many

individuals have to medicate heavily to keep their bad cholesterol level in

check. Where you can you acquire plant sterols? Many commercial food

products like fruit juices have been fortified with plant sterols to make these


food stuffs healthier.

You would need to drink at least two, eight-ounce glasses of fortified fruit

juice to get some solid results on your high cholesterol – this is equivalent to

two grams of plant sterols or about 237 milliliters of natural juice. It might

sound daunting at first (especially if you don’t like the idea of drinking juice

everyday), but don’t worry – you can easily get used to the new juice

regimen. It has also been shown that plant sterols do not have any negative

effects on high density lipoproteins or good cholesterol. A perfect

accompaniment to oatmeal, lean fish and other healthy foods!

What about eggs?

Chicken eggs are wildly popular for baking and creating other tasty treats –

but are chicken eggs good for your heart? Existing research on the nutrient

content of chicken eggs report otherwise.

It appears that chicken eggs are naturally full of cholesterol. In fact, a single

large chicken egg can contain as much as 215 grams of cholesterol – enough

to make any person’s blood vessels cry in anguish.


Here is a bit of good news: the amount of bad cholesterol that is

accumulated in the body varies from one person to another. That means that

some people might remain healthy even if they love eating eggs. Genetics

has a role in this, as well as lifestyle and diet. To be on the safe side, here are

some general guidelines to follow when it comes to eggs:

1. If you don’t have high cholesterol level, keep your daily serving of bad

cholesterol to a maximum of 300 grams – and not a gram more.

2. If you do have high cholesterol, your daily cholesterol intake should be no

more than 200 grams per day. This applies most especially if you have high

blood pressure, high cholesterol level or adult-onset diabetes. If you have

any kind of heart problem, less cholesterol is better.

To strike a balance between good cholesterol and bad cholesterol, simply

watch what you eat. For example, if you have eaten a serving of egg during

breakfast, you should replace high-cholesterol and high-calorie foods with

vegetables, fish or lean cuts of pork.


This way, you can still acquire the necessary protein and other nutrients

without getting more cholesterol into your body. When it comes right down

to it, the real issue behind a heart-healthy diet is not quantity – it’s all about

the quality of the food that you eat, coupled with selectivity in what you eat.

Now, do you have to let go of eggs completely? Not necessarily. But here’s

the truth behind the humble chicken egg – all the bad cholesterol in the egg

is concentrated at the very center, the yolk. The egg white or albumen of the

egg does not have any bad cholesterol, so to speak. So if you have to bake or

if you have recipes that call for eggs, simply substitute egg whites to whole

eggs using a 2 : 1 ratio (2 egg whites to 1 whole egg with yolk).

If the process of separating the egg yolk from the albumen is too laborious,

you may want to consider egg substitutes that are manufactured from egg

whites exclusively. These cholesterol-free substitutes are essential for good

cooking and healthy living, because it does not take away the culinary

possibilities but at the same time, removes the unnecessary cholesterol from

your diet.


Pomegranate juice

The pomegranate fruit has been hailed as one of the richest sources of

antioxidants in the fruit world. This has led many to believe that fresh juice

from the pomegranate fruit can help reduce bad cholesterol. According to

medical research, the antioxidant properties of the fruit can help lower

cholesterol to an extent.

With this being the case, pomegranate juice can be used as a supplement or

support to existing efforts in controlling high cholesterol levels. It is said that

the juice can help prevent the accumulation of cholesterol plaques in the

blood vessels, which can cause a variety of cardiovascular and vascular

problems (such as blocked arteries, hypertension, coronary heart disease,

embolisms, etc.)

Pomegranate juice also contains a lot of polyphenols, a class of plant-based

antioxidants also found in green tea. Polyphenols naturally reduce the

oxidative stress experienced by the various tissues in the body which in turn

provides numerous health benefits – including less tissue inflammation, a

healthier brain, a healthier heart and less risk for many types of cancer


including prostate cancer and breast cancer.

Commercially-available juices are one option – but make sure that you

check the label first before buying a few bottles of pomegranate juice. Some

pomegranate juices are artificially flavored and are laden with corn syrup or

fructose. Avoid these fake juices at all costs – because they do not provide

any benefits at all, apart from a quick source of sugar (and too much sugar

can lead to adult-onset diabetes). Instead, look for pomegranate juices that

have been manufactured with fresh juice or pomegranate concentrate.

Noni juice

Noni juice is produced from the plant morinda citrifolia, a member of the

coffee plant family. The plant is found in varied climatic zones, from

temperate to tropical. About 1 ½ decades ago, several companies took the

world by storm and distributed noni juice to nearly every country, claiming

that noni juice can cure diabetes, hypertension and even cancer. Is there any

truth to these claims? Unfortunately, there have been no clinical trials that

support any of these claims.


Here’s the truth: noni juice, just like other fruit juices are full of plant-based

antioxidants and certain essential nutrients (vitamins and minerals). As such,

it is naturally healthy to drink and the antioxidant content of the juice can

help reduce some health problems.

But it should not be taken as a “cure all” for every ailment. If you want to try

noni juice, drink the juice for the sake of getting the nutrients and fiber. A

warning though: noni juice has a lot of potassium, which may be contra-

indicative of some medical conditions. If in doubt, consult with your

healthcare provider before drinking noni juice.

In A Nutshell

Saturated fat = bad. Monounsaturated fat = good. Eat your fruits and

veggies, and stock up on fish.

Actually, the basic theme here is – watch your fat intake regardless of what

type it is, but stay away from saturated fat as much as possible. Eat a

balanced diet full of crunchy greens, and feel free to eat some red meat, if

it’s lean and healthy. Add some fiber to your diet, whether it’s in the form


of oat bran, fiber supplements or tasty legumes, and drink up some soymilk

every once in a while. If you don’t like the soymilk, stick to skim milk.

We’ve really all been taught the basics of healthy nutrition, and the key here

is to find ways to follow it. Make your menus exciting, creating and trying

new healthy foods whenever possible so that you don’t get bored with the

same old thing. And, by all means, give yourself a small treat every once in

a while when you notice you’ve been sticking to a low cholesterol diet very

well.

**As far as treats go, here’s a little added bonus fact for you: Chocolate

may actually have components in it that won’t raise LDL, but better yet – it

actually raises HDL. That’s right, have some chocolate for a treat, but not

too much. Chocolate is still high in calories and sugar, but have a little

snack and don’t feel guilty. Darker chocolate is best.

In addition to a healthy diet, in order to lower your cholesterol you’ll need to

add a couple more components into your lifestyle. Stress reduction and a

healthy fitness plan play a giant part in reducing LDLs and raising HDLs. In

the next few chapters, we’ll discuss just that, so put on your walking shoes.


CHAPTER 5: EXERCISE FOR REDUCTION

Why exercise?

For years and years and years, doctors and scientists and researchers

and the government have been telling us to exercise. Sometimes, the

prospect can seem a little daunting. Busy lives, not enough time, don’t have

the energy – the reasons why we put off exercising go on and on. Here’s

where a little psychology comes into play. The truth is, you can always find

time to do what it is you really want to do. In the case of exercising, it isn’t

just what you want to do; it’s what you need to do. Slipping in a 30-minute

walk a day or a quick trip to the gym isn’t as hard as it appears before you

actually get started. As the old adage goes, every journey begins with a

single step. Take one step, take another and then another – pretty soon

you’ll find that you’ve managed to create an exercise routine, and with that

routine you’ll find that you feel better, look better, and have more energy for

the rest of your daily life.


Here’s another reason why you should exercise, though. Research has

shown that a regular exercise program actually increases HDL and produces

a substance called lipoprotein lipase, which works to get rid of unwanted

triglycerides. Along with a low-fat, low-cholesterol diet, exercise is the first

key to creating a healthy cholesterol profile.

And I trust I don’t need to get into the other benefits that a regular

exercise program brings, either, but I will. Repetition is the key to success,

right? Regular exercise will help you lose weight (obesity is another factor

high cholesterol, remember?) It will improve your feeling of well being, and

it is a great way to combat developing heart disease, high blood pressure,

and diabetes.

Estimates show that only about 1 in every 10 people is regularly

active, so if you haven’t begun an exercise program yet, don’t fret. Now is

the time to get going, though. Better to be the leading 1 than lumped in the

group with the other 9, right? Let’s take a look at walking for a moment,

and then we’ll talk about other ways to sneak a regular fitness program into

your busy life.


Walking, The Amazing Cure

It’s something nearly everyone can do, at their own pace, in their own

way. Alone, with a friend, or with a walking club, the choices in which you

can implement a walking program are endless. Even better, walking doesn’t

cost a lot of money. You put one foot in front of the other, and you’re on

your way to a healthy heart.

The NIH (National Institute of Health) recommends 30 minutes a day

3 to 4 times a week (or more) of moderate exercise. This means you don’t

have to power-walk or work up a dripping sweat just to get the benefits that

implementing a walking program can bring you. When walking, go at a

pace in which you are comfortable. You should be able to carry on a

conversation without gasping for breath. And you should only walk as far as

you are comfortable with. Experts agree that speed and distance aren’t

nearly as important as getting yourself walking and doing it on a consistent

basis.

Even better, those 30 minutes a day don’t necessarily have to be

consecutive, although the jury’s still out on whether or not breaking up


walking time is quite as effective as 30 minutes of heart-rate raising activity.

But working in a 15-minute stroll on your lunch break, or parking at the end

of the parking lot when you go to the store are definitely better practices

than doing nothing at all.

When you begin a walking program, you should start slowly and work

yourself up. There’s no need to jump right out and walk five miles per day.

If you push yourself too hard, chances are you won’t stick with it regularly.

Begin a plan to walk 15 minutes 3 times a week and raise it week by week

gradually until you’ve worked up to 45 minutes 4 times a week. Most

importantly, if you miss a day, don’t fret! So often when people begin

exercise programs, if they miss a day they get stuck in the mindset that

they’ve screwed everything up. This is NOT the case, just as it’s not the

case in dieting. Let go of the fact that you skipped a day immediately, and

remind yourself to get back on the program tomorrow or the next day.


Here are a few tips to remember when you decide to begin a walking

program:

Invest in good walking shoes. Not only will investing money help

psychologically gear you up for your new program, but a good

walking shoe is necessary for the health of your feet, as well. Look

for shoes that have good arch support and are built specifically for

walking.

Consider your walking time just as you would an appointment. Your

health should be just as important as any client, boss, or hair stylist.

Write your walking time down in your date book or PDA just as you

would any other appointment, and stick to it!

Always dress for the weather. If it’s cold outside, layer your clothing

so that you can shed it easily as your body temperature warms up. If

it rains a lot where you live, use your umbrella! Otherwise, there are

several different alternatives for walking inside – find a gym with a

treadmill or purchase some of the videotapes with walking programs

you can do right in the middle of your living room.


Be creative with where you walk. While sometimes having a set path

can help establish a routine, it can also become boring after a while.

Research different routes you can take, parks that may be nearby, or

even think about taking your walk out to a country road or along a

mountain hiking trail.

Find a walking buddy or group. Some people prefer to walk alone (I

am one of those people). I consider my walking time a sort of

meditation on my life in ways, so the chatter of someone next to me is

often more unpleasant than it is helpful. However, if you prefer to

have someone with you, or if you think having a walking buddy will

help you stick to your program, enlist the help of a good friend or join

a walking group in your area.

Start small. Remember, the journey begins with the first step. Go

outside right now, while you’re motivated, and take a walk around the

block. Tomorrow, walk around two blocks. Build yourself up as your

motivation and feelings of well being build up, and sooner or later,

you’ll be walking further than you’d ever imagined.


Get Healthy at the Gym

One good thing about going to the gym is all of the different choices

you have to raise your heart rate. Stair machines, treadmills, elliptical

machines, aerobics classes and more await you when you invest in a gym

membership. However, stepping through the doors for the first time can

seem a little daunting, and bodybuilders or trim little 20-year-olds can serve

as more of a deterrent than motivation.

The good news is, gyms these days aren’t just for total fitness buffs.

Most quality fitness centers offer programs tailored specifically to your

needs, and certified trainers will help you come up with exactly the time and

effort you need to put in to get your cholesterol on the right track.

If you’re a woman, there are gyms now that cater specifically to your

needs. You can avoid all of the embarrassment and hesitation you feel when

you walk into a gym full of buff, muscular men, and just do what you need

to do around a host of other women just like you.


Even better, gyms can help introduce you to other people like

yourself. You’ll find new friends, and they’ll be new friends with which you

can share goals and keep each other motivated. When selecting a gym,

interview a couple around your area and find out what the pricing system is

and whether or not they’re right for your needs. First impression is

everything when choosing a fitness center, so if you feel comfortable in one,

that’s the one you should go with.

Yoga? Yes, Yoga.

No longer just a practice for leotard-wearing new agers, yoga has

pushed into the mainstream as a way to keep you healthy. One of the best

benefits of practicing yoga is that you’ll be enriching not only your body,

but your mind and your spirit, as well. In addition, it is now believed by

researchers that a regular yoga practice can help to lower your cholesterol

levels.

It is believed that stress (which we will cover more in the next

chapter) plays a big part in unhealthy cholesterol readings, and yoga has


been scientifically proven to help control stress. When you’ve lowered your

levels of internal stress, your levels of bad cholesterol drop, as well.

Yoga doesn’t have to be an exercise full of uncomfortable positions

and backbreaking bending, however. There are several easy yoga exercises

you can do on your own every day. As well, with the increasing popularity

in this multifunctional exercise, yoga videotapes and DVDs are available

everywhere. You could also join a yoga class to get even more personalized

recommendations on a program. When seeking out a yoga teacher or class,

however, stay away from the instructors who believe that yoga has to hurt to

work, because this is completely false.

Here’s one quick yoga exercise you can do right now:

The Cat Pose

1. Begin by slowly moving down to the floor and propping yourself up

on both of your hands and your knees. Breathe deeply and close your

eyes. Exhale and open your eyes, allowing yourself to adjust to the


room around you. Make sure your back is horizontal and flat and

your head is aligned so that you are looking directly at the floor.

2. Continue to breathe deeply and rhythmically, and when you feel

ready, arch your back up slowly towards the ceiling, keeping your

palms and knees on the floor. Hold this pose for a few seconds,

breathing in and letting your mind be free of thought.

3. After you’ve established this position for a few moments and are

continuing to take deep breaths, curve your back inward and raise

your head so that you’re looking at the ceiling. Your back should not

be arched towards the floor, but in an arch beginning at the buttocks

and going downward. Breathe deeply in this position for a few

seconds, as long as you are comfortable.

4. Center yourself again, both with your body and your mind. Inhale and

exhale rhythmically, and slowly lift yourself up off of the floor until

you’re standing.


Easy Ways To Fit Exercise Into Your Life

Now, don’t get me wrong here, implementing a daily routine of

consecutive exercise is definitely the best way to lose weight and lower your

cholesterol. However, you can pick and choose whatever type of exercise

you’d like to do, be it walking, skating, jogging, gym exercises, and on.

Plus, there are things you may enjoy doing that afford you the same benefits

as any of these things.

Probably one of the best ways to stick to an exercise program is to

shuffle up your routines. If you like to golf, here’s good news for you:

Playing a round of golf, walking and either pulling a cart of carrying the

clubs, is an excellent source of exercise. As well, gardening, household

cleaning, mowing the lawn (with a push mower, of course), and choosing to

take the stairs instead of the elevator are all ways to sneak more exercise into

your daily routine.

Let’s look at a few ideas to help you fit more exercise into your life. By

just choosing these options over the more sedentary way you’re used to

living, you could raise your heart rate and help lower your cholesterol:


Walk, don’t ride. If you’re going three blocks to the store, to pick up

the kids, or just to grab a bite to eat, walk your way. It may take an

extra 10 or 15 minutes, but your heart will be all the better for it.

Park farther away in parking lots. I know it’s hard not to case the lots

for the closest parking space, but by parking at the end of the lot,

you’ll be giving yourself a few extra minutes of walking time

whenever you visit the store.

When you clean, really clean. Put on some energizing music and

dance your way around the house as you dust, vacuum, mop, and pick

up. Not only will it make your cleaning time more enjoyable, but also

your heart rate will go up and you’ll be getting some of the much-

needed exercise your cholesterol desires.

When there’s a commercial, drop to the floor and do some sit-ups, or

just get up and walk around the house. Those minutes in front of the

TV that aren’t spent watching what you really want to watch are

completely wasted. Keep yourself moving whenever you have a


couple of extra seconds, and your heart will see the difference in the

long run.

Move while you’re on the phone. Keep a set of hand weights handy,

and pump a few repetitions as you talk, pace around the house, or fold

laundry.

Check out more tips on how to lose weight and keep your heart

healthy in this fantastic book: Burn The Fat, Feed The Muscle: Click

Here. In it, you’ll find tips and tricks of the world’s best bodybuilders

and fitness models.


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In A Nutshell

If you raise your heart rate, you lower your cholesterol. But this is

only true if you stick to a regular, consistent exercise program. Just fitting in

30 minutes a day 3 to 4 times a week could drastically alter your cholesterol

profile readings, as well as your waistline and your outlook on life. Regular

exercise will help reduce your stress levels and prevent your chances of

developing heart disease, diabetes, and many other illnesses.

Exercise doesn’t have to be a bore. Find a few activities you enjoy

and interchange them so that your exercise routine doesn’t go stale. If you

feel comfortable doing so, engage a friend or coworker as an exercise

“buddy,” and you can help each other stay on track towards your goals.

Whether you choose to walk, ride, yoga, or jump your way to

cholesterol health, it’s important to start slow and gradually increase your

program. Set goals, write them down, and keep a journal of your progress.

Make an appointment with yourself to exercise, and keep it just as you

would any other important appointment.


Remember, the change has to begin within you. Let yourself make

mistakes, and think of this as a challenge. If you jump off the bandwagon

for a week, don’t fret. Just mentally engage yourself to get back on and get

going. The only unhealthy exercise program is the one you never begin.

Most importantly, however, before beginning a program, speak with

your doctor to find out what exercises might be unhealthy for you (i.e. if you

have bad knees, you’ll want to stay away from high impact), and to have a

complete physical so that you know you’re on your way to total health.

In the next chapter, we’re going to investigate lifestyle changes you

can make to help push down those high cholesterol readings. From smoking

cessation to meditation and more, there are many small changes you can

make that will affect you on a broader scale than you would realize. Take a

deep breath, exhale, focus, and let’s go!


CHAPTER 6: LIFESTYLE CHANGES AND CHOLESTEROL

The Stress/Cholesterol Link

Let’s face it. Life is hectic. Business meetings, soccer games, early

morning commutes, paying the bills, feeding the kids … it just seems to be

completely endless. While you may find yourself yearning to escape to the

comforts of an hour-long hot bath, taking the initiative and actually doing so

could affect your cholesterol levels in a positive manner.

Studies have now shown that chronic stress plays a major part in

unhealthy cholesterol readings. For years, we’ve been hearing that people

with type A personalities are more susceptible to heart attacks and more, and

now it’s confirmed that one of those reasons may be this high LDL level that

chronic stress can cause. Because of the hormones that are released into

your body during times of stress negatively affect the way your body deals

with HDL and LDL cholesterol, learning effective stress management

techniques could not only help you wake up refreshed and ready to go every

morning, but it could eventually save your life.


Avoiding stress is nearly impossible, so don’t rush right out thinking

you can quit your job and hole yourself up in a cabin to reduce your

cholesterol. Stress is natural, and it happens to everyone everywhere.

However, learning appropriate coping and reduction techniques could help

you lower your cholesterol and channel this very useful stress response

properly.

Before we get into stress management techniques, let’s look at one

other lifestyle change you need to make (if you haven’t yet) to reduce your

cholesterol, and, in turn, lessen the amount of stress you feel on a daily

basis.


I Said, Stop Smoking.

If you’re a smoker, you’ve heard all of this before. I have nothing

new under the sun to tell you about the dangers and health detriment lighting

up causes. I could sit and list everything from the lung cancer risks to the

bad breath it causes, and you would know it all by rote. However, it is

necessary that I point out that ceasing the cigarettes is one of the easiest

ways to affect your cholesterol levels in a positive manner.

Scientists aren’t sure why smoking drastically lowers HDL cholesterol

in the blood, but they know for certain now that it is a major contributor. In

addition, smoking increases stress levels (even though it feels like it reduces

it), and worrying about second-hand smoke and when and where you can

light up takes time out of your day during which you could be being more

productive.

With so many different options to aid in the cessation of smoking,

now is the time to set your mind on a goal and get going. Speak to your

doctor about the different alternatives to aid in smoking cessation. Your

lungs, your family, your cholesterol will be thankful for it.


Meditate Your Way To Cholesterol Health

In the rise of the East-meets-West approach to medical care, one

specific practice is getting amazing amounts of attention. Meditation has

been scientifically proven now to decrease levels of stress, to “align” brain

waves in a calming manner, and to increase the feeling of well being of

those who practice it on a regular basis. In one study, participants practice

transcendental meditation for an 11-month period, and compared to the

control group who did not practice, their bad cholesterol levels dropped an

incredibly significant amount.

Meditation also has been proven to reduce high blood pressure, serve

in whole health boosting, quell the signs of aging, and aid in complete

mental health. While the concept of meditation may still seem a little “out

there” for many people, learning how to fit it into your daily life is one way

to really get your cholesterol on the right track.

Meditation can come in many different forms, and finding the practice

that’s right for you is the key to making it work for you. While I practice

transcendental meditation daily, I also meditate during my walks, and all that


involves is clearing your mind and being in tune with and alert to your

surroundings as you stroll.

There are books on meditation, videotapes on meditation, CDs with

guided meditation you can follow, and meditation classes. However, the key

to practicing effective meditation all lies within yourself. There is no need,

unless it is helpful, to run out and purchase anything. It’s a simple learning

to quiet your mind and let the “nothing” in your brain take over, and

becoming a part of your environment. Whatever type of meditation you

choose to practice, don’t be discouraged after the first couple of tries. As

with anything, practice makes perfect.

Here’s one simple and quick meditation exercise you can try right now:

1. Find a relaxing, quiet spot in which you can sit comfortably with your

back straight. While you can lie down, you also may become sleepy,

so sitting is preferable.

2. Inhale slowly, focusing on the sensation of breathing, and then exhale

doing the same thing. Try to quiet your thoughts and just breathe. If


it helps, you can count in your head “one” as you inhale and “two” as

you exhale until you don’t need to focus on words any longer.

3. Your will probably become distracted, flitting on little worries and

happenings of your daily life. That’s okay – its part of the process.

Learn how to let those thoughts fly out of your head easily, letting

them go and returning to focusing on your breathing.

4. It is recommended to continue this exercise for at least 15 minutes to

gain the maximum amount of relaxation; however, don’t focus on the

time in which you’re doing it – continue to practice breathing and

letting go for as long as you feel comfortable.

5. Try to do this exercise twice a day, when you wake up and before you

go to bed. It will refresh and rejuvenate you in the morning, and it

will relax and prepare you for sleep in the evenings.


Stress Management Techniques

Meditation may be the one of the best keys to stress management, as

well as mind, body, and spirit health. However, there are also many other

smaller practices you can work into your daily life that will help in stress

reduction. Let’s look at a few different helpful tips to manage the stress

everyday life piles on.

First of all, implementing an exercise program is definitely a winner

when it comes to stress reduction. Many, many medical studies have shown

that regular exercise not only lowers cholesterol, reduces your poundage,

and strengthens cardiovascular fitness, but it also plays a key role in

lowering stress levels. Refer to the section on exercise for ways to get going

on a regular exercise program.

Another way to reduce stress is to learn the art of time management.

So often, we feel harried and rushed throughout life, but learning how to

prioritize your daily life, letting go of insignificant worries and time-

consuming nonsense, and embracing what you’re doing in the moment

you’re doing it is a healthy step in the right direction. Learn how to turn off


the telephone when you’re in the middle of another task (like beloved

housework), so that you’re focused on one thing at a time. Begin to keep a

date book of everything that needs to be done, and mark off tasks as you do

them. This will give you a great sense of accomplishment as you start to see

all of the things you actually do complete in a day.

Pay very close attention to your health and how you’re feeding

yourself. Never skip a meal, and do not try to “self-medicate” using alcohol

or drugs. While it may seem that quick fixes (such as skipping a meal

because you’re too busy to eat) work, in the long run they play a damaging

role on your cholesterol and your health.

Find the little things in life that make you happy and make time for

them often. Schedule a “reading time” every night to enjoy the books

you’ve been meaning to catch up on, draw a bath and soak in the tub while

you listen to Ella Fitzgerald, or just lie in bed for 15 minutes and let yourself

wander to happy memories or dreams of a fantastic vacation. Letting your

mind rest and rejuvenate itself is a great way to reduce the stress you feel the

rest of the day.


Most of all learn how to let go. It’s hard sometimes, but worries and

concerns really do take care of themselves. That doesn’t mean you

shouldn’t be proactive. Do what you need to do in each moment, and then

let it go. Pay the bills, be glad that it’s over for the next month, and move on

happily to the next task in your day. Truly, the best way to enjoy life and

avoid stress is to be in each moment you’re alive without worrying about

what’s past or what’s ahead.

I recommend picking up any number of fantastic books on meditation

or books that have been inspired by the Buddhist or Taoist ways of life.

They tapped into some secrets thousands of years ago that we could really

use in our modern world today.


In A Nutshell

Life in our modern world today is frantic – there’s no doubt about

that. But allowing the stresses to pile up until your mental and emotional

health suffers for it can be a direct correlation to high cholesterol. Probably

one of the most enjoyable aspects in learning how to control cholesterol is

learning how to control your stress.

One of the key concepts in stress reduction is learning how to enjoy

the moment in which you’re living. Through allowing yourself time to do

what relaxes you and makes you comfortable, you’re also doing your body

and your soul one gigantic favor. Never feel guilty about relaxation – not

only is it healthy for you, but in the end it will make those around you

happier, as well.

Meditation as a form of stress management has been scientifically

proven to work. While scientists and medical practitioners still aren’t

exactly sure of the whys that meditation works, they are convinced that it

does. Look into taking a meditation class or read a book about different

forms of meditation you may be interested in. Get started practicing


meditation right away by learning how to control your breathing and

becoming aware of each inhalation and exhalation your lungs produce.

The bottom line is this – relax, and you’ll see the effects it has on your

cholesterol levels. By combining stress management techniques and the

following 60-Day guide to lowering your cholesterol, both you and your

doctor will be amazed at what you’ve accomplished – without prescription

medication.

THE 60-DAY PLAN TO PRESCRIPTION-FREE CHOLESTEROL HEALTH

A Quick Overview

So here we are. Ready to put our plan in action. Here is a step-by-step

guide to easing your way into a prescription-free cholesterol management

lifestyle. I hope you find it easy to implement, informative, and, above all

else, successful. Remember, this is just a guide. While everything here does

not have to be followed by the letter, there are three key concepts you need

to remember to get your cholesterol under control and keep it there. Let’s


look at the three things that are an absolute must before we get into

implementing a plan:

1. Eat a proper diet. Stay away from “bad” fatty foods, and eat a diet

rich in vitamins, minerals, and omega-3 fatty acids. You’ll never get

a handle on your cholesterol if you choose foods that are high in

saturated fat or cholesterol. This is the absolute first thing you should

consider when beginning a cholesterol-lowering lifestyle.

2. Exercise regularly. Find an exercise routine you enjoy, and stick to

it. Whether it be walking, cycling, running, or joining a town

basketball league, or joining a gym, find a routine you can stick to,

and schedule it just as you would any appointment.

3. Make necessary lifestyle changes. Quit smoking and reduce the

unhealthy levels of stress in your life. Make time for you and learn

how to breathe deeply throughout every moment of your day.

Throughout this plan, we’ll work in gradual ways you can implement

these steps into your life without pain or feeling like you’re suffering. Most


of all, with adopting the concepts we have introduced to you here, you’ll not

only see your cholesterol health grow, but your entire health, mind, body,

and spirit, grow along with it. Now, what are we waiting for? Let’s get

going!

Days 1-7

o See your physician. If you haven’t had your cholesterol checked

recently (or ever), now is the time to do so. Mark down what your

HDL, LDL, triglyceride and total cholesterol levels are, so that at the

end of the program you can see how much you’ve improved. In

addition to having your cholesterol checked, during these days it is

imperative that you speak to your doctor about exercise routines and

your overall health. Give the office a call and schedule a complete

physical if you haven’t had one in a year, or just a time in which you

can consult with your health care practitioner to go over the changes

you’d like to make in your life.

o Take time to prepare. Begin these days by mentally preparing

yourself for the change you’d like to see in your life. I recommend

starting a diary, writing down your goals, as well as the foods and


daily routines you note for yourself throughout these first few days.

By writing down your goals, you’ll be more likely to stick to your

plan. And by observing your eating and lifestyle routines, you’ll be

able to better get a handle on where you can improve and where

you’re doing a good job already.

o Enlist the help of friends and family. By discussing your plans and

goals with those around you, you’ll build a support base and levels of

encouragement you’ll need in the future. Most likely, those you speak

to about this will be interested in learning more about it and trying it

too, so you could even procure yourself a few workout buddies.

o Take a walk (or two). I don’t recommend finishing this book and

just bounding right into a grueling exercise program. I do, however,

recommend getting off the chair and taking a stroll for 30 minutes.

Seeing the difference actually being active makes will help you

understand how important exercise is in the long run. If you take a

few days to just experience the joys of exercise for pleasure, you’ll be

more likely to, once you set up a plan of action, stick to it long term.


o Research exercise options. Take these first few days to visit gyms, if

you’re so inclined, or to start planning a walking route. If you decide

to walk, or run, or cycle, or do aerobics, or any of the other many

cardiovascular exercise options, now is the time to invest in a good

pair of shoes. Again, write down your goals and set up a routine in

your mind, and ready yourself mentally to begin on your desired start

date.

o Think like a healthy person. This tip is always one I read in diet

books. If you think like a “thin” person, you’ll be more likely to

become a “thin” person. So begin to think of yourself as someone

who really cares about your health and the choices you make in your

life. Before long, you really will be one of those people.

o Research healthy foods and recipes. There are so many different

places in which you can find healthy recipes, and even more options

as you go to the grocery store to begin stocking your kitchen with

low-fat alternatives. It’s during this time that you should make note

of any fun new low-fat recipes you find, go to the grocery store and

set up a menu list for the next week or two. Take a trip to the store


after you’ve found a list of things you’d like to try, and be sure to buy

a lot of fibrous foods and fish.


Days 8-20

o Start off with a bang. During the first 1-7 days, you should have set

a “start date” in your mind, the day in which you really begin adding

cholesterol friendly activities to your life. On this day, you need to

really motivate yourself and stick to it. The first few days of change

are the hardest, but it’s important to remember that it only gets easier

with time.

o Substitute whole milk with skim milk. If you’re not ready to go

whole hog with substituting the healthy alternative for the full-fat one,

that’s okay. Begin by buying a jug of low-fat milk at the store, and

once you’ve finished that, pick up a gallon of skim milk next. A

gradual change here is what’s best when learning how to drink skim

instead of whole milk. Just like the difference between regular and

diet soda, once you get used to the taste of skim milk, whole milk

begins to just feel far too heavy to tolerate.

o Begin your exercise program moderately. Just 30 minutes 3 or 4

times a week is all you should be worried about now. Fit that much


in, and you’re on your way to doing a perfect job. If you feel like

getting more exercise than that, do! But don’t overdo yourself.

Burnout is one of the quickest ways to complete exercise regimen

failure. Keep a journal so that you can refer to the times you did

exercise, and reward yourself accordingly when you do stick to your

plans.

o Begin taking your vitamins and supplements daily. You should be

taking a multivitamin already. If you’re not, any number of brand-

name multivitamins is a healthy option to getting the added nutrition

you need.

o Vitamin C: This very powerful antioxidant will play an important

role in reducing oxidation of LDL cholesterol. Take anywhere from

1,000 to 4,000 milligrams a day for cholesterol lowering benefits.

o Vitamin E: Another powerful antioxidant that will prevent oxidation

of LDL cholesterol. Take 800 international units a day for cholesterol

lowering benefits.


o Guggul: This herb has the ability to reduce LDL cholesterol and

increase HDL cholesterol. Take three doses of guggul totaling 900 mg

a day (under the supervision of an Ayurvedic physician) until

cholesterol levels are normal, and then a maintenance dose of 300 mg

a day.

o Chromium. Hopefully, you’ve been taking chromium supplements.

If you’re trying to work yourself into supplementation slowly,

however, it’s during these days you should check into chromium. As

mentioned in previous chapters, chromium should be taken in 200 to

400 mg doses for the cholesterol lowering benefits. This fantastic

supplement will lower your triglyceride levels and raise your HDL, so

the impending blood tests will show the positive results this addition

will bring you.

o Fiber: The substance that binds with cholesterol and removes it from

your body. Consider taking a fiber supplement with at least 3.4 grams

of psyllium husk per dose, which is rich in soluble fiber.


o Practice the basics of eating right. While you still can be creative in

your food choices, try to stick to the basics during this time, schooling

yourself on tastes and options to build on. Begin eating fish and other

seafood, as well as adding cruciferous vegetables and fruits into your

diet modestly. Snack wisely, and grab for the crunchy vegetable or

high-fiber snacks to both whittle away your cholesterol level as well

as curb your munchies.

Days 21-35

o Reassess your workout schedule. Have you been sticking to it?

Keeping a journal? Now’s the time to up the amount of effort you’re

putting into your schedule, and to be sure you’re getting at least 30

minutes of exercise 4-5 times a week. If you’re hitting a slump, jazz

your routine up a little bit. Go roller skating one day or get out for a

round of golf (and no cheating by using a cart)!

o Buy a bag of apples. Grab one of these cholesterol-squelching treats

and take one with you to munch on as a mid-morning snack. Keep an

apple with you wherever you go, if it’s convenient, so that you’re not

tempted to visit a snack machine or run through a drive-thru when

your stomach is a little rumbly.


o Lecithin, if you haven’t already. This heart healthy substance

should be a staple in your diet, or in your supplemental regimen.

Begin taking a supplement of lecithin granules. A dose of 1

tablespoon of granules yields 7.5 grams of lecithin. Not only will it

help keep your blood free of bad cholesterol, but also it may help you

lose weight. Definitely add this amazing supplement into your daily

routine, as it is a key to controlling cholesterol.

o Drink your water. In your journal, note how much water you’re

drinking daily, and if it’s not at least ten 8-ounce glasses, it’s time to

get sipping. Water helps to flush out bad toxins in the blood, and

getting enough water when you’re eating a lot of fiber will help with

any digestive issues that may crop up along the way. It also helps

curb any cravings for bad foods. Best of all, it’s free!

o Practice meditation. Meditation may or may not be something you

can work into your life, but these are the days in which you should at

least make an effort. Set aside 15-20 minutes every day to practice a

quiet breathing exercise, or rent a beginners yoga tape at your video

rental shop and give a chance to letting go and relaxing.


o Spice up your food. Not only should you be looking for different

heart-healthy recipes to add to your menus, but also you should be

looking for ones that include Chile peppers, garlic and onions.

Remember, these are three foods that will really grab onto your bad

cholesterol and help usher it straight out of your body.


Days 36-48

o Is your tea green? If you haven’t tried drinking green tea yet, hop to

it. Purchase bags at a local grocery store. This delicious Chinese treat

can be enjoyed hot or cold, and if you’re not sure whether you want to

invest in a whole box of tea bags before you know you like it, I

recommend visiting any number of coffee houses to pick up one glass

and give it a shot. In addition, if you like your beverages a little

creamier, I also recommend drinking chai tea. This is a more spicy

tea that’s reminiscent of a nutty Christmas-like taste, but has all of the

great antioxidants that green tea has. Before you purchase chai

(whether as a mix or just by the glass at a coffee house), check to see

what the ingredients are. Avoid those with high-fat milk contents, and

opt to mix your chai with the other substance you should be fitting

into your diet now – soy.


o Soy experimentation. Go to the grocery store, now. Pick up a

vegetarian soy burger, bring it home and cook it just as you would any

burger. I recommend loading it with onions if you enjoy onions. Put

it on a bun, and tell me it’s not as delicious as any hamburger you’ve

eaten. Soy, the chameleon food, can be enjoyed a number of ways,

but get your feet wet with an already prepared burger. Also? Grab a

jug of soymilk (recommended, vanilla or chocolate flavors to get

started with) and have a glass of soymilk with breakfast instead of

regular milk.

o Are you getting enough selenium? Remember, its recommended to

be taking 200 mcg supplementation of selenium a day, and this could

really help get your cholesterol in check for the upcoming testing

you’ll be going through in a couple of weeks. Check to make sure

your daily multivitamin should include 200 mcg of selenium.

o Check your stress. Are you feeling any less stressed, or are the

concerns of life, as well as your new lifestyle, loading on more than

you feel like you can take? Remember, adding stress is going to add

numbers to your total cholesterol reading, so work on reducing that


stress now in order to keep your heart healthy. Make time for

yourself, just a half hour a day, and do something that relaxes and

refreshes you, so that you can be ready to go when the next round of

hectic appointments and loads of laundry need to be done.

o Cook with canola or olive oil. Put away that butter and margarine

and start cooking your foods with these two heart-healthy oils. Try

extra-virgin olive oil for even more added LDL-busting power.

Studies have shown that people who use extra-virgin olive oil tend to

oxidize much less LDL cholesterol, thus reducing the total cholesterol

profile as well as the level of LDL in the blood. Canola works just as

well, if you’re not a fan of the taste of olive oil. Use canola on

popcorn or to sauté your vegetables, and watch your cholesterol drop.

o Oats for breakfast 4 days a week. Considering the number of

cereals that include oat bran as a main ingredient, this shouldn’t be

hard. You can also buy or make healthy and delicious muffins and

breads using oat bran or wheat bran as a key ingredient. Remember,

this healthy addition to your diet helps to usher bad cholesterol out of

the body without leaving any adverse effects on the arteries.


Days 49-60

o Reward yourself! Congratulations! You’re well on your way to

leading a low-cholesterol lifestyle. Now’s the time to take stock of

what you’ve accomplished for the past few weeks and note the new

and healthy habits you’ve made for yourself. By now, you should be

noticing, if you needed to shed some pounds, a little extra room

around the waistline of your pants, and you should be feeling more

energetic and full of vim and vigor. Go out and get yourself a new

outfit, take your family to a Mediterranean restaurant, or eat a small

bar of chocolate and pat yourself on the back. You’re on your way to

success.

o Call your doctor. If you didn’t make a follow up appointment at

your visit during the first week, call and set a time to visit with your

healthcare provider and have another cholesterol level drawn after the

60 days. Be sure to schedule enough time with your provider so that

you may be able to go over the changes you’ve made in your diet and

exercise habits, and your physician may be able to give you a few


more ideas on how to incorporate even more healthy, prescription-free

routines into your life.

o KEEP EXERCISING. It can be hard, especially when you’re

getting close to a milestone, to start slacking in the efforts to exercise

regularly. Remember, you’ve made a commitment to a lifestyle, not

to a certain number of days. Don’t lose momentum now, and keep

reminding yourself daily how much better you feel now that you’re

active and healthy. If you’re looking for a new twist on exercise,

check into Pilates as a form of strengthening, mild cardiovascular, and

relaxation benefits.

o Fish. Hopefully, you’ve been incorporating fish into your eating

habits. If you’ve slacked in this area, use this time to find different

fish that you enjoy and a variety of ways in which to prepare it. The

suggested amount of servings of fish to eat per week are two or three,

although eating more than that is definitely not going to harm you

(don’t go overboard, though, and get too many calories). Choose

oilier fish, such as trout or herring, and if all else fails, have a tuna


sandwich (packed in water, not oil) for lunch a couple of times a

week. Albacore tuna is one fish that’s highest in omega-3 fatty acids.

o Don’t worry. If you make an appointment with your doctor and get

your cholesterol levels back and they haven’t dropped as much as

necessary to get them into normal ranges, congratulate yourself for

sticking with the plan and note the decrease you’ve managed to

accomplish. Reassess what you may or may not have been doing

right, and up your efforts by increasing your level of exercise if you

haven’t been getting enough, or readjust your diet. Make sure you

continue to take the recommended supplements, as well as a standard

multivitamin daily.


In A Nutshell

Basically the gist is this: Incorporate changes into your current

lifestyle, as you feel comfortable. By that, I don’t mean that if you groan

and regret as you drive past Taco Bell you should go in and eat a taco salad

(one of the highest fat-content salads, by the way). However, don’t go crazy

and change everything at once if that’s going to cause you to give up in a

day or two. You’ve spent a lifetime picking up bad habits, even if you never

knew they were bad, and it will take a while to learn and implement the new

good ones. It’s by constant persistence and learning how to forgive yourself

of slip-ups and motivating yourself constantly towards better health that

these new habits will fall into place. It’s true: Once you learn a new good

habit, you’ll look at the old bad one whose place it took and wonder why

you ever could have imagined living with it in your life. If you’ve been

eating a diet laden with fried foods and switch to one rich in healthy veggies

and light cooking, before long when you’re tempted to eat a fried chicken

dinner, the way you know it will make your stomach feel will dissuade you

completely.

Keep in mind that there has been so many medical studies showing

the benefits of all we’ve talked about in this book, and use that knowledge to


better your life. Nearly all of the changes we’ve suggested and outlined in

this chapter and all of the previous ones will not only improve your

cholesterol health, but they will cause an overall healthy change in all

aspects of your life. Remember – the only person who can really take care

of you is you. Give yourself the same respect you give everyone you love.

The outlined plan above certainly can be mixed and matched as its

comfortable for you. If you’re already in good shape and exercise regularly

5 days a week, goodness knows you shouldn’t cut your schedule to 3 days

because that was a suggestion in the Days 1-7 section. Most of all,

remember that nothing in this book should take the place of

recommendations from a qualified healthcare professional, and speaking to

your doctor about all of this is of the utmost importance.

We hope you’ve found this book educational, enlightening and

motivating. We hope that it will cause a dramatic change in your cholesterol

health, and that your life will be all the better for it. Just as any medical

condition that can be controlled without prescription medication, the entire

onus of success is on you and how well you participate in your own life.

However, if you’ve made it 60 days using our suggestions, you should be


more than well on your way to living a happier, healthier life without the

side effects prescription medications bring. Congratulations! We’re proud

of you and would love to hear your progress. Please send your success

stories to: [email protected]

Wishing You The Best Of Health,

[email protected]

REFERENCES AND RECOMMENDED READING

Gottlieb, Bill. Alternative Cures: The most effective natural home remedies

for 160 health problems. Rodale Press, 2000.

Pelletier, Kenneth. The Best Alternative Medicine. Simon & Schuster,

2000.




Castelli, William. Cholesterol Cures: More than 325 natural ways to lower

cholesterol and live longer. Rodale Press, revised edition, 2002.

Kowalski, Robert. The New 8-Week Cholesterol Cure. HarperCollins, 2002.

Rinzler, Carol Ann, and Martin W. Graf, MD. Controlling Cholesterol for

Dummies. Wiley Publishing, 2002.

National Institute of Health. How To Lower Your Cholesterol Level. May

2004. http://nhlbisupport.com/chd1/how.htm

Healthfinder. Dodging the Dangers of High Cholesterol. Doheny,

Kathleen, May 2004.

http://www.healthfinder.gov/news/newsstory.asp?docid=514345

MotherNature.com. New Choices in Healing: High Cholesterol. May

2004. http://www.mothernature.com/Library/Bookshelf/Books/21/132.cfm


http://nhlbisupport.com/chd1/how.htm

http://www.healthfinder.gov/news/newsstory.asp?docid=514345

http://www.mothernature.com/Library/Bookshelf/Books/21/132.cfm

Medline Plus, From The National Library of Medicine. May 2004.

http://www.nlm.nih.gov/medlineplus/

TranscendentalMedidtation.Org. Do You Have Questions About

Transcendental Meditation? May 2004. http://www.transcendental-

meditation.org.uk/faqs.html

Oatmeal's Health Claims Reaffirmed, Study Suggests

http://www.sciencedaily.com/releases/2008/01/080108102225.htm

Artichoke Extract Lowers Cholesterol

http://www.prevention.com/health/health/health-concerns/artichoke-extract-

and-cholesterol/article/39d272e50d803110VgnVCM10000013281eac____

Barley Helps Lower Cholesterol

http://www.webmd.com/cholesterol-management/news/20041208/barley-

helps-lower-cholesterol

Beta-Sitosterol


http://www.nlm.nih.gov/medlineplus/

http://www.transcendental-meditation.org.uk/faqs.html

http://www.transcendental-meditation.org.uk/faqs.html

http://www.sciencedaily.com/releases/2008/01/080108102225.htm

http://www.prevention.com/health/health/health-concerns/artichoke-extract-and-cholesterol/article/39d272e50d803110VgnVCM10000013281eac____

http://www.prevention.com/health/health/health-concerns/artichoke-extract-and-cholesterol/article/39d272e50d803110VgnVCM10000013281eac____

http://www.webmd.com/cholesterol-management/news/20041208/barley-helps-lower-cholesterol

http://www.webmd.com/cholesterol-management/news/20041208/barley-helps-lower-cholesterol


http://www.webmd.com/vitamins-supplements/ingredientmono-939-BETA-

SITOSTEROL.aspx?activeIngredientId=939&activeIngredientName=BETA

-SITOSTEROL&source=2

Flaxseed

http://www.webmd.com/vitamins-lifestyle-guide/supplement-guide-

flaxseed-oil

High Cholesterol

http://altmedicine.about.com/od/highcholesterol/a/highcholesterol.htm

Cholesterol: Top 5 Foods to Lower Your Numbers

http://www.mayoclinic.com/health/cholesterol/CL00002

Can drinking Pomegranate Juice lower cholesterol?

http://www.mayoclinic.com/health/pomegranate-juice/AN01227

Are chicken eggs good or bad for my cholesterol?

http://www.mayoclinic.com/health/cholesterol/HQ00608

http://www.webmd.com/vitamins-supplements/ingredientmono-939-BETA-SITOSTEROL.aspx?activeIngredientId=939&activeIngredientName=BETA-SITOSTEROL&source=2



http://www.webmd.com/vitamins-lifestyle-guide/supplement-guide-flaxseed-oil

http://www.webmd.com/vitamins-lifestyle-guide/supplement-guide-flaxseed-oil

http://altmedicine.about.com/od/highcholesterol/a/highcholesterol.htm

http://www.mayoclinic.com/health/cholesterol/CL00002

http://www.mayoclinic.com/health/pomegranate-juice/AN01227

http://www.mayoclinic.com/health/cholesterol/HQ00608

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