by Kent Williams

Cholesterol is an issue for many of us. High Density Lipoproteins vs. Low Density Lipoproteins. People think of it it terms of good versus evil. The truth is we need both kinds of cholesterol in our diets to perform different functions. HDLs clean up after the LDLs unless there are not enough to do the job then arteriosclerosis, heart attack and stroke result. If HDLs are at a certain level, we shouldn’t have to worry all that much. It can’t hurt, however, to rein in the so-called bad cholesterol, especially when it can be accomplished through diet.

Statins notwithstanding, there are simple dietary measures easily applied that can lower cholesterol with results you may find surprising. Researchers from the University of Toronto studied the effectiveness of a cholesterol-lowering diet. About 60 people were instructed to eat a healthy plant-based diet high in cholesterol-lowering foods such as soy protein, fiber, almonds and spreads with plant sterols. The results showed that the participants who followed the diet for one year had lowered their cholesterol levels by 20 percent. The results were published in the American Journal of Clinical Nutrition in March 2006.
Dr. Barry Sears, had very personal reasons for the research that lead to his book, Enter The Zone and the creation of the Zone Diet. His father and uncles all succumbed to heart disease in their fifties. To say that he had a personal interest in determining what constitutes a heart-healthy diet is an understatement. That he is a medical doctor provides an added cachet.

His conclusions on the ratio of fats, to proteins to carbohydrates and that ratio in connection to the release of hormones and the speed with which sugar enters the blood stream was a revelation. There are several known foods and more general dieting tips that have been researched for decades.

The “French Paradox,” notwithstanding, consuming olive oil (for the greatest abundance of nutrients, extra virgin is best) or canola oil in lieu of butter would go a long way in the right direction. White vinegar in a skillet can be a butter substitute without altering the taste of food. Nopales (cactus) has been used by the people of mexico and other central american countries for centuries. If you intend to follow guidelines established by Dr. Sears and his Zone diet acolytes there are some simple guidelines. The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health: Low-fat protein, Low glycemic-load carbs (mostly fruits and vegetables), Heart-healthy monounsaturated fats.

Eating these in a basic 1:1:1 ratio, unless you carry a scale around with you, and add moderate to vigorous exercise on a regular basis you should go a long way toward lowering your overall cholesterol. Keep in mind that moderation is a basic key to health and better a lifestyle in general. You’ve probably heard that for years, but it bears repeating. Anything you can do to reduce stress also has phsiological benefits, which exercise and proper dieting can also help bring about. Adding fatty fish (sardines, mackerel,salmon, trout) or supplementing your diet with:

• omega-3 fatty acids,
• vitamin E (another reason to include extra virgin olive oil)
• Vitamin D
• folic acid
• rolled oats
• soy,
• plant-based foods (sterols)
• nuts (especially almonds and pecans)
• moderate usage of red wine

Alcohol seems to benefit men according to a study done by the University of Florida which was published in the Archives of Internal Medicine in July 2006. One to seven glasses/week reduced the chances of heart disease by 29% compared to those who never drank alcohol and they were 27% less likely to die from heart disease. Reducing salt, saturated fats and starchy carbohydrates will knock down the cholesterol numbers in dramatic fashion. This alone can have a major impact.

Dr. Sears mentioned in his book at one point that he would rather you helped yourself to sugar than eat a bowl of pasta because of the rate at which the pasta enters the blood stream as sugar. Cholesterol can be a silent killer but the steps to regulate it are not that difficult. Knowing the guidelines and applying them are two different things, which seems to be be a recurring life theme. Bottom line: you can control the cholesterol levels in your diet.

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Cholesterol, Dieting, and You

My mom would like to know, thanks (:
Is she on cholestral pills? Otherwise, eat wisely, not much in eggs, bacon, fast food,etc basically the good stuff…….and eating oatmeal once a day helps. It really does lower cholestral! Just stay away from the fats.And keep going in to have it periodically checked, but you have to fast before you get it checked, so don’t eat or drink after midnight the night before so you may want an early appt in the morning.

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Cholesterol, Dieting, and You

How do we create a lifepath that manages our heart, health, thoughts, minds, body and spirit?
Prayer with Our Creator………its the only way to be at peace with His Will for your life……may you find this peace! God Bless!

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Cholesterol, Dieting, and You

I recently had some bloods taken and doctor wants to do some more blood tests as she is a little concerned that cholesterol level is higher than last years test. BUT I gave up smoking 74 days ago and at the moment I am eating lots more chocolate and biscuits to compensate for the loss of cigarettes. Will this increase my cholesterol levels?
Become a vegetarian

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Cholesterol, Dieting, and You

I would like to know if there is such a website that has alot of foods listed with their cholesterol levels.

I like to use Calorie King.

Cholesterol, Dieting, and You

I have High-cholesterol, fit and at optimal weight. However, high cholesterol runs in the family. I'd like to know specifically what i can eat realistically, like stuff i can buy from the local grocery store and thats good tasting. I love eating healthy, but i need ideas. Milk and yogurt has lots of cholesterol in it should i be drinking it? My doctor says i shouldn't even be eating eggs.

ok, first of all u do not need dairy products, they are bad for your bones if u are no longer a child, exchange those for rice milk, and rice milk ice cream if u must: not soy milk b/c it has more cholesterol than non-fat milk.
eat lots of grains, like brown rice and grain bread with vegetables (preferably raw or slightly boiled/steamed).
Also, if u have access to a Japanese or Asian food market get some "Soba noodles" and boil them, they are delicious, and u dont need to drain the water after, u can just make it into a soup with veggies.
Also it would be good to get yrself addicted to sushi, preferably sashimi actually (just slices of raw fish). So maybe u have some sushi-loving friends to help you out to make your own or maybe go out for some! I included a link (the 2nd one) of how to make your own sashimi, and note than u should exchange the white rice with brown rice or none at all.
Also:
Omega-3 fish oil tablets to wonders for lowering bad cholesterol
Garlic extract supplement (liquid)
Cayenne Pepper supplement (pills)
these are all perfectly safe and help reduce cholesterol as well as maintainng a healthy heart.
check out the link below for some more cholesterol lowering foods.
my father has really bad cholesterol and has had 2 heart attacks in his life, but this new diet has been saving him.

Cholesterol, Dieting, and You

I’m 15, and I eat two eggs just about everyday. (Every school day, at least.) I looked at the egg carton and it said one egg contains 79% cholesterol daily value. So that means I go over the recommended amount of cholesterol in my first meal! I was just wondering, is two eggs five days a week bad? Should I stop? People have told me that I’m young and I shouldn’t worry about my cholesterol at this age, if so, when should I start?

High Cholesterol levels are often genetic. If either of your parents have elevated Cholesterol levels, then it may not be a bad idea (the next time you have blood-work) to have a base-line cholesterol check.

My dad has very high cholesterol (made by the body) and I was tested as a teenager. I’ve been on medication since I was 17.

If you are concerned that you are eating too many eggs, then cut the amount down to a few times a week.

Cholesterol, Dieting, and You

im not doubting cayenne as i used it to treat severe bloody noses which i never get anymore. plus i now rarely bruise and my heart beats stronger and i definetly appreciate it.

but im having a hard time finding a medical/scientific study specificaly explaing HOW cayenne pepper effects the heart and how it benefits overall cardiovascular health.

I can only agree with "natpractitioner".
Do your own research – it is more satisfying.

Cholesterol, Dieting, and You

hi, recently my grandmother had an angiogram, and we learned that her arteries are 90% clogged and will have to have open heart surgery. i’m very concerned because she’s gotten so old, and i’m afraid she might not make it through the operation. what i’m confused about is that my grandmom has never had high pressure and always had a good diet. she rarely ate high cholesterol foods, and i don’t think anyone in her family had heart problems. she did however have chronic stress and anxiety so i was wondering to what degree stress impacts heart health? she had good cholesterol, but then why are her arteries clogged 90%? thank u please anyone?
Recent studies have pointed to the role that stress plays in increasing cardiovascular inflammation, which in turn is a critical player in cardiovascular disease. Inflammation seems to provide the “glue” that everything else uses to stick to blood vessels. From an evolutionary perspective this makes some sense. Back in the day, the kind of thing that would stress you out would be a life and death situation, like a lion chasing your butt. In these cases, your body would prepare you to deal with the potential impending butt-biting by flooding your system with chemicals designed to cause blood clotting, etc. Unfortunately, these days stress comes from more benign sources, like paying bills or having a nagging spouse, but the body’s reaction to stress remains the same. The outcome from heart surgery is very good, and generally the doctors have used the patients overall health to make that determination. Hopefully she has had a second opinion to make sure that there isn’t a less invasive alternative.

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Cholesterol, Dieting, and You

For years, I have had unusually low cholesterol readings – as low as 99 total cholesterol. For the same period of time I have been dealing with anxiety issues and depression. I recently found studies that linked the two. I have one child and notices that all my anxiety/depression issues resolved during pregnancy (a time when the body naturally raises the cholesterol levels) As such, I would like to raise my cholesterol levels in order to see if this is contributing to the anxiety – is their a safe way to do so?

I'm sorry to hear that you are dealing with anxiety and depression it's a tough road. Working with a psychiatrist and therapist you can determine what medication and talk therapy could help. Finding a medication can be tough – a bit trial & error , (sorry, but since they can't sample exactly what is going on chemically in your brain they have to try by experimenting with small doses).

Is it possible that you also took better care of your body during pregnancy? Better diet? More sleep?

You are so smart to realize that what you eat, and the blood chemistry results, may have an effect. Good nutrition is key to a healthy pregnancy AND to good mental health too! There are nutrients that your body cannot absorb and make us of unless there is sufficient fat in your diet along with other healthy foods. When adding fats, choose well. Olive oil is produced without as much processing and does not result in as much of the "bad cholesterol."

Examine your diet – keep a journal of eating, then review your habits with a nutritionist. If you identify possible imbalances and correct these your body will function better and produce a healthier balance of chemistry in your brain to support mental heath. Do not neglect exercise, even if you are down, because it also plays a part in maintaining your overall heath.

Regular blood tests are a good idea because your MD will be able to identify and hormonal or endocrine problems too.

Keep doing your best to take care of yourself, being responsible for your mental health! You are very important to your family and friends and my heaart goes out to you too! Time you spend maintaining your health is an investment in your loved ones too! God bless you & yours — JA

Cholesterol, Dieting, and You

Also, how long does it take before medications lower cholesterol levels significantly?

According to my doctor, it takes at least two months of taking medication every day or two months of consistent diet change (you're allowed to be bad every once in a while) to see a change in cholesterol levels — that's why he tests me every 90 days.

Cholesterol, Dieting, and You

It doesn't matter what age you are. Less than 200 is the number for everyone.

Cholesterol, Dieting, and You

Of course. Many people with unhealthy cholesterol levels don't have heart attacks… it's only one way that MAY lead to a heart attack.

Having teenaged children is much more likely.

Cholesterol, Dieting, and You

The best thing I have ever found that is safe and effective is a product called Bios Life. Does anyone know what else works?

Yes, cereal, oatmeal, orange juice, chicken salads, turkey burgers,samom, grill chicken. Walking a half hour a day helps too. Egg whites will help your cholesterol down. I never heard of Bois life.

Cholesterol, Dieting, and You

Cholesterol is not the cause of heart disease. Cholesterol is present because you have other artery damage going on. Things like smoking, too much omega 3 in diet, trans-fats, uncontrolled insulin, not enough walking, rancid vegetable oils, processed foods, powdered eggs and cheese, etc. Forget about saturated fat as it raises the good cholesterol.
There is no good reason to artificially lower your cholesterol unless you want to inhibit your immune system, destroy your muscles and joints, suffer sexual dysfunction, lose your memory, have personality disorders, etc.
Pharmacist who’s life was almost ruined by Lipitor

Cholesterol, Dieting, and You

My hubby's reading today was
HDL – 61
LDL – 167
Trigy – 89
Cholesterol ratio – 4.0
Total cholesterol – 246
Fasting glucose – 93
Blood pressure 138/80

Does this look normal or should he be on medication due to the high LDL? At what readings should a person be diagnosed with medication? Appreciate your kind replies.
Thanks so much for your kind reply, Pauline.

Its not bad… and definitely not bad enough to take medication. I am not a doctor but I am a natural health nut who has family with high cholesterol and I watch this stuff closely.

Medication is an absolute last resort. What you will usually get is Lipitor and one your on that, its pretty much forever…. its tailored that way.

The best way to lower cholesterol is change your diet.. figure out what foods created it in the first place (chips, mashed potatoes and gravies, red meat, bacon…..its pretty obvious what does unless you just naturally produce cholesterol in your bloodstream) and eliminate them. A good routine is always eat a whole grain breakfast within 30 minutes of waking in the morning (even if you dont eat breakfast, its the most important meal and your cholesterol will lower just by doing that in most cases)as well drink 8 to 16 oz of water, clean fresh water, not tap. Then eat fibre througout the day at least every two hours.. carrots, apples, fibre bar whatever…. drink lots of water (this is the nectar of life, it has been neglected for years but science is realizing its really important to keep cells in your body working properly). There is also another thing you can do… drink an ounce of apple-cider vinegar every morning….. it cleans the arteries…. and get a multi-vitamin that contains B50 and niacin…. these also help keep the arteries clean and feed the heart which is what we worry about with high cholesterol. I know this is long but I just wanted to help… I dont promote taking any pills for quick fix… because its not good for your body to take pills.. then you have to take other pills to offset side effects and the next thing you know you have 20 pills to take every day.. the body isnt designed to filter pills….. which is why I believe people are sick in this day and age.

Good Luck

Cholesterol, Dieting, and You

I am looking for some good cholesterol lowering foods and also some low cholesterol meals that are yummy. Hereditary reasons have caused me to get on a cholesterol medicine but I also want to be proactive in what I eat.

Does anyone have any recipes they can share? Or know of good yummy foods that lower cholesterol, that are good for you and such. I'm just not big into oatmeal at all. I ate way too much of it as a kid.

I had the same problem. I use shaklee cholesterol regulation complex. It's a natural food supplement and I take it with my meals. My good cholesterol is 130 and I think the range is between 45 and 65, something like that. The doctor said he never saw anything like it, and keep doing what I'm doing.
They have a web site if you are interested, just type in Shaklee.

Cholesterol, Dieting, and You