Cholesterol's Natural Solutions
Though cholesterol is required by our bodies to repair cells, build brain and nerve cells, and build hormones, too much cholesterol is a risk for heart disease (the #1 killer in America). Our liver naturally manufactures our cholesterol, but eating animal fats and dairy products (both high in saturated fats) increase the amounts of cholesterol we manufacture. Obesity, inactivity, smoking also contribute to high cholesterol levels. If we have too much cholesterol, it collects in our arteries and constricts blood flow. This can lead to severe health issues, including the risk of heart attack.
Consult with your doctor about reading your cholesterol results, but in a nutshell, here are the guidelines:
- As of May 2001, a total cholesterol count of 200 or more is a severe risk.
- HDL (high density lipoprotein) is the good cholesterol and can 'mop up' up the buildup and sends it to the liver to be excreted. An HDL of 40 is too low.
- LDL (low density lipoprotein) is the bad cholesterol and contributes to plaque buildup. An LDL of 160 is too high.
Of course, your doctor will tell you if you are a candidate for the many cholesterol-lowering drugs, but why not try as many natural alternatives as you can? Have your cholesterol measured, spend 6 months getting your diet and exercise back on track, then test again. You don't have to be a slave to medication or the nasty long-term side effects that they can have. Wouldn't it be great to surprise your doctor in 6 months! Here we go...
A. Go for 25 grams of fiber daily.
- There is soluble and insoluble fiber. Insoluble is best for digestive cleansing, and soluble is best for blood cleansing or pulling the cholesterol out of the blood. Try Shaklee's Fiber Plan Unflavored for an easy way to include 5 grams of soluble fiber daily for only 20 calories. Mix it with your juice or protein drink in the morning for a great start to your day. This is more soluble fiber in Shaklee's Fiber Plan than any other natural food and equal to about 20 slices of whole wheat bread, or 6 apples!
- You can find both soluble and insoluble fiber in whole wheat, rice, beans, legumes, and veggies. Choose long cooking rices, oats, beans, and legumes. The longer it takes to cook, the more fiber content you have. Likewise, choose complex carbohydrates over simple carbs such as, white flour and white sugar products.
- The FDA recommends 25 grams of fiber daily for a 2,000 calorie diet, but the typical American diet only consumes about half of that amount. It's very difficult to get too much fiber in your day.
B. Restrict yourself to only good fats.
- Stay away from partially hydrogenated oils and trans fats. Yes, you'll have to read your labels now! Almost every chip, cracker, bread, or baked good has partially hydrogenated oils. It's the result of an oil that's been heated and contributes to a high cholesterol reading. The only cracker that I can find in the normal grocery store are the whole wheat Triscuts. Read the label to find out for yourself.
- Stick to cold-pressed olive oil, sunflower oil, and safflower oil. Canola oil is your next best choice. The chemical make-up of these oils has been proven to be the best cholesterol-friendly oils. Use in moderation, and try to avoid heating them when possible.
- Tuna, salmon, avocados, and walnuts are high is Omega-3 fatty acids and are also very cholesterol-friendly.
C. Exercise. Drop all your excess weight. Stop smoking.
Need I say more here? Poor weight and smoking habits are life-threatening so incorporating good habits is absolutely critical to achieving vibrant health. For your exercise, aim for:
- 30+ minutes x 3 days a week of cardio and
- 30+ minutes x 3 days a week of strength training
- The best time to exercise is before breakfast in the morning, coupled with an after-dinner walk in the evening.
Blessings to you!
Gail
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D. Vitamins, Herbs, and Supplements that will help control your cholesterol level--guaranteed from Shaklee
- Shaklee's Fiber Plan Unflavored (#20307) described above is a must!
- Shaklee's EPA (#20234) is a concentrated Omega-3 fish oil that doesn't taste or smell like fish. Omega-3 fatty acids are shown to reduce cholesterol levels.
- Shaklee's Cholesterol Regulation Complex (#20648) includes the compound found in red wine, resveratrol, which has been shown to lower cholesterol levels.
- Shaklee's CoQHeart (#20647) includes a VERY bioavailable form of CoQ10 which has been shown to lower cholesterol levels.
- Shaklee's Garlic (#20083) helps maintains cholesterol levels.
- Other possibilities that you may want to research in more detail are Cayenne Pepper supplements, and Red Yeast Rice capsules. These are both reported as very effective to lower cholesterol levels.
New Rear Resolution
Skinny Up! January 3 - February 28
Holding you accountable in reaching your weight loss goals!
!! The group has already lost over 30 lbs in total in just 4 weeks--what's stopping you?
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