Reducing cholesterol by sticking to a sensible diet

Reducing cholesterol by sticking to a sensible diet

6 February 2013 - by BY KIM McCREERY

IT is important that your cholesterol is in a healthy range as high cholesterol is linked to an increased risk of heart attack and stroke. If your doctor has told you your cholesterol is too high the good news is there is much you can do to lower it naturally using diet and herbs.

Firstly, try increasing the amount of complex carbohydrates in your diet such as vegetables, especially the green ones, wholegrains, ideally wheat-free, beans, lentils and fresh fruit. Fruit such as apples, oranges and bananas can be high in sugar so aim for two pieces a day maximum and try some lower sugar fruits such as berries, lemon, grapefruit, plums and ripe pears.

Oats and oatbran contain substances that help to lower cholesterol so porridge is a great idea for breakfast. There is a dairy alternative called Oatly milk which is ideal to use as a replacement to regular milk as this will help lower your cholesterol. Eating a fibre rich diet, drinking plenty of water and preventing constipation are the key ways to protect your heart and have a healthy cholesterol.

Next it helps to reduce meat, eggs and dairy in your diet, particularly red meat, meat from the pig and cows milk, butter and cheese. Animals make their own cholesterol that is stored in their bodies so when we eat animal products we ingest this extra cholesterol which raises our’s. Organic meat, dairy and eggs are free from growth hormones and antibiotics so by eating these sparingly, instead of the non-organic animal protein, you can improve your health. Plants are cholesterol-free so you can eat vegetables to your hearts content and not worry about cholesterol.

Aim to make fats no more than 10% of your diet and choose the “good fats” such as avocados, almonds, brazils, pumpkin seeds, sunflower seeds, olive oil, hemp oil, Udos oil and oily fish.

Avoid fried food such as chips, hydrogenated fats found in biscuits and junk food and saturated fats from dairy products, eggs and meat. A low fat diet has been demonstrated to lower cholesterol in many studies, however we do need essential fatty acids from good fats for a healthy heart and nervous system so you definitely want to include them in your diet.

It is wise to avoid margarine, even the ones that claim to lower cholesterol, as they are not natural and difficult for the body to break down. In fact they are very similar in structure to plastic. It is better to have small amounts of proper butter than to eat margarine. The yoghurt drinks that claim to lower cholesterol are full of milk and sugar and are best avoided as they can cause other issues in the body, particularly for lactose intolerant people.

A healthy digestive system is necessary for healthy cholesterol levels as cholesterol is broken down by the liver so by focusing on the health of the liver you can lower your cholesterol. The herbal remedies Cynara (artichoke) or dandelion (try Vogel’s) are excellent for the liver due to their bitter properties which boost its function. Vogel’s “digestisan” is an excellent herbal remedy as well as Swedish bitters” taken before meals. Drinking aloe vera juice before meals can also be very effective at lowering cholesterol as it improves the functioning of the digestive system and is also high in vitamins and minerals, making it a great choice if your digestion needs a boost.

Coffee is the number one drink for raising the cholesterol, particularly the stronger filter coffee. If you have high cholesterol it will really help to reduce your intake to one cup a day which shouldn’t cause problems. Try organic coffee such as the brand Clipper instant coffee, which is pesticide-free, and if you are out choose a regular black coffee with a little milk instead of latees and cappuccinos as the milk raises cholesterol.

Dandelion coffee and chicory coffee are both good at lowering cholesterol as well as dandelion tea. Try limiting caffeine to a cup of coffee a day or two cups of tea and drinking caffeine-free herbal teas or green tea which are great for the heart.

Reducing alcohol will also help as a high intake is linked to high cholesterol and heart disease. If you have high cholesterol and drink alcohol aim for one drink a day maximum and avoid binge drinking as this is more damaging. It is also a good idea to avoid fizzy drinks as they are high in sugar and chemicals and leach

minerals out of the body, particularly calcium.

Also important in lowering cholesterol is doing regular physical exercise such as a brisk walk for half an hour each day. Rebounding, jumping on a mini trampoline, has been stated as being the best form of exercise for humans by NASA as it is especially good for moving the lymphatic system which removes toxins from the body. It is also very good fun when you put music on.

By eating a mostly plant based diet, improving digestion, keeping hydrated and exercising regularly you can be very successful at lowering your cholesterol naturally and boosting your heart health.

This is also a great plan for maintaining an ideal weight, looking younger and feeling happier. It is always good to include a superfood supplement in your diet to make sure you get all your vitamins and minerals such as blue green algae, spirulina, barley grass powder or aloe vera.

Foods and products mentioned can be found in good health shops such as THS at Jacksons, Main St, Saintfield and THS, St Patrick’s Ave, Downpatrick. You can e-mail Kim at kimmccreery@live.co.uk