Topics discussed below:

What is Cholesterol?

What are the risks associated with high Cholesterol?

What are the optimum levels of Cholesterol?

How do I lower Cholesterol naturally?

Is it true that the less expensive olive oils on the market are inferior to the expensive ones?

How is plaque on your teeth related to plaque on your heart?

 

What is Cholesterol?

Cholesterol is often thought of as “bad” and to be avoided. However the body requires cholesterol for nerve and cell functions, including makes healthy cells, helps with liver function, the production of steroid hormones, including vitamin D, and the sex hormones. Cholesterol originates from two major sources: Dietary intake, and liver production.

You can get the good cholesterol from fish, nuts, and vegetable oils.  You also get cholesterol from meat, poultry, dry beans, and milk. Choose lean, low-fat, or fat-free. Eating too much of these cholesterol contains foods can lead to higher levels of LDL cholesterol (“bad” cholesterol)

What are the risks associated with high Cholesterol?
High cholesterol contributes to atherosclerosis which is the build-up of plaque in the arteries. Plaque narrows blood vessel walls limiting blood circulation to both your heart and brain. This means that having high cholesterol can be a major risk factor for both heart disease and stroke.

Lowering how to lower cholesterol naturally, without statin drugs, is easy. Plus, these simple lifestyle changes and diet to lower cholesterol naturally can save your life AND your health. A very important reason for learning how to lower cholesterol naturally is when statin drugs, such as Lipitor, are used to artificially lower cholesterol, they can have devastating side effects on health.

 

What are the optimum levels of Cholesterol?

 Keep total fat intake between 20%-35% of calories.

• Triglycerides less than 150 mg/dl.
• Total cholesterol less than 200 mg/dl.
• HDL “good” cholesterol over 40 mg/dl.
• LDL “bad” cholesterol less than 100 mg/dl

 

How do I Lower Cholesterol Naturally?

These are the steps you can take to lower cholesterol naturally. And if you follow all of them, you can count on a very high success ratio.

1. Eat a healthy cholesterol lowering diet. Some fats help lower cholesterol, while others can raise it. So get your fats right. Reduce overall fat intake, avoid trans fats, limit saturated fats and replace “bad” fats with “good” fats, such as olive oil (see below for information about healthy olive oild) and those found in whole grains and omega 3 fish. High fiber foods also help lower cholesterol naturally. They decrease “bad” LDL and increase “good” HDL cholesterol. Eat fiber-rich foods. Food only contributes about 20 percent to cholesterol levels and 80 percent is made by the liver in response to body function requirements. However, we all know now that certain kinds of food high in fiber keep us full longer and therefore we will eat less–contributing to less weight gain and therefore easier movement.

• Add some super foods to your diet. Garlic has been shown to lower the blood clotting factor in blood. So next time you cook, start with a little sautéed garlic. There are many other wonderful fresh foods that scientists are still studying, like broccoli, red peppers, chilies, apples that not only are so good for us but delicious.
• Pears and apples have a lot of pectin, which is a type of fiber that can lower cholesterol. So do citrus fruits like oranges and lemons. Berries are also high in fiber.
• Eat a 1/2 a grapefruit every morning. A review study, that looked at 154 citations and three randomized controlled trials. Their analysis showed a statistically significant decrease in systolic blood pressure. If you have plaque build-up in your heart, your blood pressure can be effected. Eating a 1/2 of grapefruit daily can help.  In addition, grapefruit has potassium, which has been shown to decrease high blood pressure.
• The miracle fruit have a good potential as cholesterol-lowering functional food or a natural source of cholesterol-lowering agent. Miracle fruit (Synsepalum dulcificum) is famous for its uniqueness of modifying sour taste to sweetness. However, its cholesterol-lowering activity has not been reported. This study investigated the effect of S. dulcificum on the compositional changes of plasma lipids in hamsters fed a high-cholesterol control diet.
• Additional heart healthy foods: Oatmeal, Almonds, Flaxseeds/flax seed oil,, beans, chia seeds
• Drink an infusion of Dandelion Tea three times per day. This will help support a health liver. When cholesterol levels in the blood are too high, the liver responds by reducing its own production of cholesterol and increasing the production of bile acids, which help to break down and eliminate excess cholesterol from the body. Your liver makes lipoproteins that carry cholesterol and other lipids through the bloodstream. Your liver is also important for getting rid of cholesterol through a fluid called bile.

2. Do regular healthy physical activity. At least 30 minutes of exercise a day has been shown to decrease total cholesterol and improve “good” HDL cholesterol levels, while lack of regular physical activity can raise “bad” LDL cholesterol levels as well as lead to weight gain. It is what your body needs to move the HDL cholesterol out of your veins. Aerobic movement is the best form for this situation so anything that can get your breathing a little harder than normal. Go for a bike ride,  practice yoga, walk, jump rope, play with the kids or any other type of activity.

 

3. Reach and maintain a healthy weight. Being overweight can decrease “good” HDL levels and increase “bad” LDL and total cholesterol levels. Learn the healthiest weight to aim for by calculating your BMI here.

 

3. Eliminate sweets and refined foods. Few realize that eating sweets and other high in sugar foods increase triglycerides and cholesterol production. These foods are also addictive. Once you eliminate them, you’ll find that fruits, vegetables and whole grains actually taste sweet.

 

5. Cut out caffeine and alcohol – drink water. Both caffeine and alcohol have been shown to elevate cholesterol. So it’s best to switch to pure water and, at the very least, follow the “no more than one a day” rule.
6. Don’t smoke or use tobacco in any form. Smoking damages blood vessels, contributes to hardening of the arteries and is a major health risk for heart disease, stroke and other degenerative diseases.

 

7. Practice good healthy stress management. Just like cholesterol, a certain amount of stress is healthy – such as with exercise. But the link between excess stress and high cholesterol production is well established. So take time to relax, let go, meditate, enjoy yourself or do whatever it takes to keep your stress level under control.

 

8. Drink plenty of fluids. Water does help keep our blood hydrated and therefore more fluidic–flushing out waste. Concord grape juice is being studied as a wonderful source of substances that help keep our veins flexible and clear. Fresh apple cider is a great source of soluble pectin. Most fresh juices are high in antioxidants that also contribute to lower HDL levels when ingested.

 

Is it true that the less expensive olive oils on the market are inferior to the expensive ones?

Unfortunately, the best quality olive oils are also usually the most expensive. The best quality oil is an extra virgin olive oil made from organically grown olives.

Extra virgin olive oil is made from the first pressing of the olives, contains the lowest level of acidity (the marketplace standard for labeling is less than 1%), the best taste, and the highest level of antioxidant phytonutrients. The next best after extra virgin would be virgin olive oil. While it is also made from the first pressing of the olives, it has less antioxidants, more acidity (up to 2% is allowed), and a taste that is not as rich as extra virgin olive oil.

You’ll notice that “pure” olive oil and “light” olive oils are less expensive, but in this case you get what you pay for. These olives oils are by no means as beneficial (let alone flavorful) as extra virgin olive oil.

“Pure” olive oil is actually refined oil that is created through chemical processing. One method of refining olive oil involves the use of a strong sodium hydroxide solution to “wash” the oil; other methods involve steam distillation of the oil. All refinement methods expose the oil to heats of at least 140-160˚F (60-71˚C).

“Light” olive oils are only light in terms of their taste and color; they are not lower in calories or fat. To a certain extent, the richer and deeper shades of color in an olive oil correspond to the concentration of polyphenol phytonutrients in the oil. These polyphenols may be the most heart-supportive nutrients that olives have to offer. Once they are processed out, the oil may become classified as “light,” but light and other refined olive oils are nutritionally inferior to extra virgin and virgin olive oils because of this more extensive processing.

The other consideration would be whether or not to buy organic olive oil. There’s no question about organic olive oil being your best choice. Although the nutrient richness of the organic oil may not be vastly greater than the nutrient richness of non-organic oil, the presence of toxic residues is likely to be very different. You’re very likely to get fewer toxins in the certified organic oil-especially pesticides and fungicides.

How is plaque on your teeth related to plaque on your heart?

The plaque that forms on your teeth is the same type of plaque that builds up in your arteries and causes heart disease. Plaque buildup in your arteries becomes a serious problem when the buildup of plaque on the walls of your arteries narrows them and restricts blood flow. Known as atherosclerosis, this fatty plaque is the hallmark of coronary artery disease. People with gum disease (also known as periodontal disease) have two to three times the risk of having a heart attack, stroke, or other serious cardiovascular event. Be sure to floss your teeth daily & have regular cleaning from a holistic dentist.