Despite the impression given by the popular press Cholesterol is not all bad! In fact it is of vital importance in every cell of the body and all of us actually make some in the liver! The problems we hear about arise due to a lack of balance between the so-called “Good” (HDL) Cholesterol and the “Bad” (LDL & VLDL) Cholesterol. When levels of these various cholesterols are out of balance and the health of the circulatory system is poor, the rate of fat deposition in the blood vessels increases (atherosclerosis), causing hardening of the arteries (arteriosclerosis) and major health problems such as coronary heart disease. Although cholesterol levels are mainly dictated by genetic predisposition, the balance of good and bad types of cholesterol can be improved through dietary changes and the use of herbal medicines. The Omega 3 essential fatty acids found in oily fish and linseed (High Potency Fish Oil or Flax Seed Oil) have been shown to help redress the balance of LDLs and HDLs, as well as protecting against arteriosclerosis (fatty deposits in the arteries). Red Rice Yeast contains the natural form of the Statin drugs that are now commonly prescribed to reduce cholesterol levels. Side effects from using Red Rice Yeast seem to be much less common than with the synthetic statins with no loss of efficacy. Recent clinical trials suggest that Cinnamon and Fenugreek may also have a blood lipid (fat) lowering and blood sugar lowering effect. Garlic helps to reduce fatty deposits in the blood vessels while Lecigran Lecithin aids fat breakdown in the liver. Poor liver health can be improved by using Dandelion & Milk Thistle, and the fibrous nature of Psyllium Husk can help reduce fat absorption from the digestive system. Anti-oxidants such as Vitamin C can also help reduce some of the problems associated with high cholesterol. A range of dietary measures can make a significant difference to cholesterol levels. When combating very high cholesterol levels, particularly if accompanied by severe arteriosclerosis and heart disease, it is best to avoid cholesterol-containing foods. These include all animal products: milk, cheese, butter, eggs and meat. Coffee, caffeinated and decaffeinated, should be avoided. Avoid also refined oils and margarines as far as possible, instead choose cold-pressed (virgin) oils such as olive, safflower and sunflower and margarines made with cold-pressed oils. Oils are best used raw in salad dressings for example, while olive oil is perhaps best for cooking because it is the most stable when hot. Heat is detrimental to the nature of all fats, especially at high temperatures, so grill rather than fry whenever possible and try to avoid deep fat frying. Fish oils increase the levels of HDLs, thus reducing “Bad” cholesterol levels in the blood. Eat either oily fish like Mackerel or Salmon or take fish oils in liquid or capsule form. Plenty of fresh fruit is essential, especially apples, as they contain pectin which lowers cholesterol. Fresh vegetables, especially garlic (1 to 2 cloves a day), onions, alfalfa, asparagus, chickpeas, fenugreek, lentils, soya, spinach, ginger and nutmeg also help reduce cholesterol levels. Foods containing soluble fibre reduce absorption of fat in the digestive system and oats have been shown to be particularly effective in this respect. Anti-oxidants such as Vitamin C and Vitamin E, found in wheatgerm, help protect against atherosclerosis. Finally, walking (2 miles a day if you can manage it) or any exercise that is enjoyable has been proven to be of benefit, while exposure to sunshine also helps.
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