7 Easy Ways to Reduce Cholesterol “Naturally”
Achieving Optimal Health & Restoration of your Body begins with the Foods you EAT!
Even when you are prescribed “Statin” medication to reduce cholesterol, to improve “Healthy Cholesterol” levels it will still be necessary to change your diet and lifestyle habits. However, you may well change your mind about taking cholesterol medication when you learn about the harmful effects it has on your Body.
Cholesterol medication [statins] has been found to –
- Decrease your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol that increases the risk of heart disease
- Decrease your triglycerides, a type of fat in the blood that also increases the risk of heart disease
- Increase your high-density lipoprotein (HDL) cholesterol, the “good” cholesterol that offers protection from heart disease
However, research has found that there are damaging side effects with cholesterol medication [otherwise known as statins] when taken over a long period of time.
Side Effects of Statin Medications:
• Difficulty sleeping
• Flushing of the skin
• Muscle aches, tenderness, or weakness (myalgia)
• Nausea or vomiting
• Abdominal cramping or pain
• Bloating or gas
On the packet of Statin medications it has written the warnings of memory loss, mental confusion, neuropathy, high blood sugar, and type 2 diabetes are possible side effects. It’s important to remember that statins may also interact with other medications you take.
The Truth of the matter is that Cholesterol itself isn’t the problem. It is an over production of inflammation within the body attempting to repair cells that have been damaged. This can happen with people whom are big, red meat eaters, eating a diet of mostly processed and packaged foods. Engaging in debilitating lifestyle choices such as smoking and excessive consumption of alcohol. Medications and drugs also play a significant role in the health problems faced with cholesterol.
If you have a large amount of damaged cells that need to be replaced, your liver will be notified to make more cholesterol and release it into your bloodstream. This is a deliberate process that takes place in order for your body to produce new, healthy cells. It’s also possible, and quite common, for damage to occur within your body on a regular basis. Whereby this will have your body in a dangerous state of chronic inflammation.
If you have chronic inflammation this is known as C-reactive protein (CRP) when detected in a blood test. CRP level is used as a marker of inflammation in your arteries. Therefore the damage then becomes widespread throughout your body causing damage to your arteries.
There is an easy way of supporting your body with foods that have what are known as high antioxidant properties, these in turn help to prevent damage to the cells, therefore supporting healthy liver function. So I have provided for you in this blog seven easy, healthy ways to improve not only your cholesterol but overall health.
Half a cup of Blueberries a day (50 berries is 68 grams) are known to help keep your arteries clear by reducing blood levels of artery-clogging LDL’s. Blueberries have a very high antioxidant levels, which is very beneficial for the cardiovascular system. They also contain pterostilbene, which lowers cholesterol. Easy just add these to your smoothie in the morning or salad for lunch or tea.
2. Clove Essential Oil
Clove is also known for its anti-infectious, analgesic and anti-inflammatory properties. Clove also has the largest antioxidant value of any single essential oil known to man. The active essential oil in clove, eugenol, has been found to act as an effective platelet inhibitor, preventing blood clots. Is widely used for tooth ache and infections, also acts as a local anaesthetic.
You can use cloves in cooking especially deserts such as cream rice, baked apples or pears. You can purchase cloves in the condiment section of the supermarket. You can steep a tablespoon of cloves in a cup of boiling water and drink as a tea. This is great for clearing up skin problems, colds and may also provide some slight pain relief, just one cup a day.
3. Coconut Oil
The latest study from Malaysia showed how coconut oil can potentially reduce pain and inflammation. Coconut oil (where to find) contains lauric acid, which has anti-inflammatory properties. It has been shown that lauric acid increases the good (HDL) cholesterol levels in the blood, helping to improve LDL/HDL ratio levels.
Coconut oil lowers cholesterol by promoting its conversion to pregnenolone, a molecule that is a precursor to many of the hormones our bodies. I use a combination of olive and coconut oil for my cooking, also I use it in mash potatoes and as a substitute instead of butter or margarine.
4. Cod Liver Oil or a High Quality Krill/Fish Oil
Cod liver oil is loaded with omega-3 fatty acids that reduces inflammation and clotting. It is important that you are using a high quality oil that was created with the right type of production method. We have a combination of one Krill oil capsule per day and two teaspoons of fish oil. With the fish oil if you have a problem with the taste once again you can add this to a smoothie or I sometimes add it to my squeezed lemon or grapefruit juice in the morning.
5. Lemongrass Essential Oil
Lemongrass essential oil has been clinically proven to lower cholesterol. Lemongrass is one of the most effective anti-microbial essential oils available. It possesses a variety of important substances that support the immune system. It is an analgesic and anti-inflammatory agent as well. It can be taken internally or topically. See more of the health benefits that Lemongrass offers in my article 5 Must-have oils for your medicine cabinet.
6. Cinnamon Essential Oil
The primary components of cinnamon are cinnamaldehyde, gum, tannin, mannitol, coumarins and the essential oils known as aldehydes, eugenol and pinene. Recent studies have found that consuming 1/2 teaspoon of cinnamon each day may reduce blood sugar, cholesterol and triglyceride levels by as much as 20%.
Cinnamon is once a great additive to your morning smoothie, yes I know I am big on the smoothie, it is a great easy way of getting what your body needs in the morning, plus if you are not into eating breakfast it is a nice easy breakfast.
7. Vitamin C
Vitamin C is a powerful antioxidant that helps to reduce inflammation. Vitamin C aids in clearing the blood vessels. It triggers an enzyme that breaks down cholesterol and triglycerides into free fatty acids. This process helps prevent fatty deposits from clinging to the walls of the arteries, which are best known for reducing or eliminating blood flow to the heart and brain.
It appears due to Vitamin C high antioxidant properties that it also beneficial for pain relief. How to get your daily Vitamin C intake include each day a lemon squeezed in warm water, one kiwi fruit, 1/ 2 cup of red capsicum in a salad or on a vegetable platter to have with dips. When vegetables or fruit are cooked they lose their vitamin C, so they need to be eaten raw.
Implement these 7 dietary changes together with 30 minutes per day of regular exercise such as a brisk walk or swimming or bike riding: Become mindful about the foods you are eating: You will be giving your body the optimal fuel and this will help your body to repair and you are well on the way to “Looking and Feeling Great.”
Alkaline Forming Foods help Reduce Inflammation, Improving Healthy Cholesterol Levels
Always discuss changes in your medication or supplement regimen with your healthcare provider and don’t change without his or her supervision.
A Healthy and Nutritious Start to your Day –
Julie’s Inner Health Smoothie
Helps to maintain healthy cholesterol levels whilst implementing other Dietary changes. Lowers inflammation, Balances sugar levels whilst supporting Healthy Digestion.
What you need:
½ Cup of Almond or Rice Milk
2 tablespoons of Plain Greek Yogurt (do not use fat reduced) (This also aids digestion by improving good bacteria)
2 teaspoons of a Super Green Powder (I use Vital Greens)
1 teaspoon of Cumin
1 teaspoon of Turmeric
1 teaspoon of Cinnamon
1 teaspoon of Sumac
2 teaspoons of Fish or Flaxseed Oil
½ cup of Blueberries or 2 teaspoons of Acai berries
Then I include at least 3 pieces of fruit – these can be a banana, ½ mango, an apple or pear, ½ cup pineapple, a kiwi fruit (one kiwi fruit is your daily vitamin C intake
Blend these together in your blender of choice we have a Ninja. I usually blend the fruit first, I slightly warm the milk either in the microwave or saucepan in winter.