cholesterol lowering foods

 

Cholesterol lowering foods have a lot more benefits than just promoting good cholesterol levels. Foods to lower cholesterol often have antioxidant and anti inflammatory benefits as well. These foods will help you lower cholesterol naturally, maintain a stable weight, fight disease, and add healthy years to your life!

Some of these foods you will be familiar with, and some may be knew to you, but the point is that you will have a wide variety of tasty foods to choose from, and they will result in better cholesterol numbers as well as reduced risk of heart disease, cancer, stroke, and diabetes.

Good cholesterol levels can be promoted in many ways, and your diet is a huge factor in what your cholesterol profile looks like. Focusing on cholesterol lowering foods is a great strategy because the reductions in cholesterol numbers will happen automatically just by eating certain foods.

Cholesterol lowering foods:

Foods to lower cholesterol work in several ways:

  • Foods with high fiber
    • Fruits like apples, pears, coconut, guava, grapefruit, berries, figs, apricots
    • Vegetables like greens, sprouts, squash, eggplant, green beans, and peppers
    • Whole oats, beans, legumes, lentils, peanuts
    • Nuts and seeds of all kinds
  • Foods that provide beneficial fats
    • Chicken, turkey
    • Free range grass fed meat, salmon and cold water fish
    • Avacados, olives
    • Nuts, nut butters, seeds, seed butters
  • Foods that provide antioxidant protection
    • Spices like curcumin (curry), cloves, cinnamon, oregano, nutmeg, chilli powder
    • Nuts such as peanuts, hazelnuts, pecans, walnuts, sunflower and pumpkin seeds
    • Onions, garlic, chilli peppers
    • Dark skinned vegetables, fruits like grapes and berries

These are ALL cholesterol lowering foods, and they work in different ways. They all contribute to better nutrition, digestion, and antioxidant status. These are healthy ways to achieve good cholesterol levels, rather than depending on toxic medication that often have severe side effects.

The foods listed above help lower blood sugar, which in turn lowers insulin (a very important aspect of heart health). some cholesterol lowering foods bind with bile acids containing cholesterol and help flush it from the body. They protect blood vessels from the effects of inflammation due to the antioxidants they contain.

This is the most important relationship between cholesterol and diet, not just how much cholesterol is contained in the foods you eat. Blood glucose levels affect your cholesterol profile, so any foods which lower blood sugar are beneficial in promoting good cholesterol levels.

Some of these cholesterol lowering foods also raise HDL! This is especially important because it is the HDL/LDL ratio that determines your risk of heart disease. So raising HDL is critical to protecting your cardiovascular system from the effects of inflammation.

When we talk about foods to lower cholesterol, these are ideally foods in their raw and natural state. Some foods do have to be cooked for safety, but when you can eat foods raw and unprocessed, so much the better.

Good cholesterol levels are generally defined as total cholesterol between 160mg/dl and 180mg/dl, with an HDL level of over 45mg/dl. Cholesterol CAN be TOO low, which is dangerous as well because it is associated with increased risk of serious illness, even heart disease!

The point of all this is that using cholesterol lowering foods to reduce cholesterol levels will allow you to do it naturally, so that your body will optimize it’s cholesterol production rather than using drugs to artificially lower it.

To sum up one again the 3 benefits of cholesterol lowering foods:

  • Foods that provide fiber to bind cholesterol and eliminate it from your body
  • Foods that provide beneficial fats to balance hormones and inflammatory pathways
  • Foods that provide antioxidants benefits to protect against free radicals and oxidative stress

The relationship between cholesterol and diet really depends on the above three factors. A diet that fails to do those things, is associated with high cholesterol levels, because your body is not functioning optimally.

Cholesterol lowering foods can do all of these things and more. They will promote longevity and good health, allowing you to avoid the devastating effects of cardiovascular disease, cancer, stroke, and diabetes. Yes foods to lower cholesterol can do all that, so enjoy them in good health.

soy lecithing granules

Lecithin as a food to lower cholesterol is another natural strategy to improve your lipid (fat) profile without the use of toxic drugs, such as statins.

Lecithin is a compound found in soybeans, eggs,  sunflower, and other sources, which has the ability to help lower cholesterol levels.

Remember that when we talk about lowering cholesterol, we are really referring to optimizing your cholesterol levels. Cholesterol is often elevated by other things going on in the body. Things like insulin resistance, vitamin-d deficiency, and stress can all raise cholesterol levels.

When levels are high often this indicates that there are problems with the body that can be serious if they are not taken care of. High cholesterol levels are like the “canary in the coal mine” so to speak. If they are elevated we need to make sure we know why, and correct it.

Lecithin (also called phosphatidylcholine) is a “phospholipid compound” that supplies the b-vitamin choline, which is vital to the health of your brain and nervous system. This natural compound (lecithin) can help promote healthy cholesterol levels, but there are some things you need to know before you add it to your diet!

As a food to lower cholesterol, soy lecithin (from soybeans) may not be the best way to go, as soy contains phyto-estrogens and can cause a number of problems especially for men.  Sunflower lecithin on the other hand does not pose those problems and so would be a much better way to go, if you are using it to improve your cholesterol profile.

The following foods are sources of lecithin:

  • Animal sources:  eggs, meat, dairy
  • Vegan sources:   nuts, seeds, soy, sunflower

Eggs contain the highest amounts for any animal based food, and if you are a vegetarian, you would likely have to supplement with lecithin granules, preferably made from sunflower plants, instead of soybeans.

These lecithin granules have a pleasant nutty flavor and can be added to either liquid or solid food depending on your taste and preferences. They are one of the few things that are good for you that actually taste good!

This food does act as an emulsifier (mixes water and oil) and can be used in blending protein drinks or vegetable smoothies such as you might make in the Nutribullet! Dr. Peter D’Adamo has a recipe for something he calls the “Membrane Fluidizer Cocktail,” or “Membrosia Cocktail.”

The recipe goes something like this:

Use guava, grapefruit, or watermelon juice as a base
add 1/2 to 1 tablespoon of high-quality flaxseed oil
plus 1 tablespoon of good-quality lecithin granules
shake well until the consistency is uniform
and..enjoy!

Buying and storing lecithin

Make sure that the lecithin granules that you buy in the store are kept under refrigeration, because they oxidize (turn rancid) very easily when they are exposed to light or heat. Always check the expiration dates and pick the freshest bottle. When you get home store your lecithin in the refrigerator at all times!

Lecithin to lower cholesterol……does it work?

I have been unable to find any evidence that lecithin acts as an emulsifier and “flushes” the cholesterol out of your arteries as some people claim. It just doesn’t appear to work in this way. However choline is necessary for optimal health and promoting healthy cholesterol levels.

As a food to lower cholesterol, lecithin provides your body with a good source of choline and for this reason it likely has a positive effect on cholesterol levels. The benefits of lecithin from food sources and supplementation is really enhancing the function of your brain and nervous system.

Since the nervous system is involved in regulating cholesterol metabolism, any thing you do to make it function better will result in an improvement in your cholesterol profile.

Supplementary lecithin comes in either granules or gel caps, which are rather large and may be hard to swallow. When I use lecithin I prefer the granules, and I try to use sunflower lecithin rather than soy lecithin for the reasons I mentioned above.

Do not put lecithin into anything hot, as heat degrades lecithin (it’s poly unsaturated). Follow the dosage recommendations on the label. Since lecithin is a concentrated source of choline, you don’t need a lot.

Remember that lecithin, as a food to lower cholesterol does work but not for the reasons you have likely been told. It provides choline to your body which is essential to the health of your nervous system and thus your body’s ability to maintain healthy cholesterol levels.

medical references:

J Nutr. 1990 Jul;120(7):659-67.
Evidence that polyunsaturated lecithin induces a reduction in plasma cholesterol
level and favorable changes in lipoprotein composition in hypercholesterolemic
rats.
Jimenez MA1, Scarino ML, Vignolini F, Mengheri E.

J Am Diet Assoc. 2003 May;103(5):577-81.
Fat-free foods supplemented with soy stanol-lecithin powder reduce cholesterol
absorption and LDL cholesterol.
Spilburg CA1, Goldberg AC, McGill JB, Stenson WF, Racette SB, Bateman J,
McPherson TB, Ostlund RE Jr.

Atherosclerosis. 1998 Sep;140(1):147-53.
Soy lecithin reduces plasma lipoprotein cholesterol and early atherogenesis in
hypercholesterolemic monkeys and hamsters: beyond linoleate.
Wilson TA1, Meservey CM, Nicolosi RJ.

cholesterol reducing drugsCholesterol reducing drugs are huge sellers for the drug industry, but are they safe? Cholesterol reducing drugs or cholesterol meds as they are referred to artificially lower cholesterol.

High cholesterol medication may not effectively prevent heart disease, and each new cholesterol drug seems to have it’s share of dangerous side effects.

Mainstream medicine’s reliance on medication for bringing down high cholesterol levels may very well be unfounded. Funding for research studies into the effectiveness of these drugs is often conducted by the very companies that stand to profit if the drug is approved. This is a huge conflict of interest, and it may even mean that the claims made for the effectiveness of cholesterol lowering medication are exaggerated or false.

The most popular class of cholesterol reducing drugs are called statins. They are taken by more than 25 million people around the world to lower cholesterol. In fact, the statin drug called Lipitor is the most widely prescribed drug in the world!

Some of the brand names of these statins are:

  • Lipitor
  • Pravachol
  • Vytorin
  • Zocor
  • Crestor

These drugs and many other cholesterol meds work by inhibiting an enzyme called HMG-CoA reductase, that is responsible for the production of cholesterol your liver. These drugs actually replace the HMG-CoA in your liver, which triggers the production of what are called LDL receptors, which attach to the cholesterol molecules and transport them to the liver where they are deactivated.

The problem with using these drugs to lower your cholesterol levels is twofold:

  • They are toxic and damage your liver
  • Your body actually needs cholesterol for many important biochemical reactions

Thus lowering your cholesterol by interfering with the production of this vital substance in your body is a dangerous practice that an increasing number of doctors feel is not worth the risk of side effects that these Cholesterol reducing drugs cause.

Statins contained in medicine to lower cholesterol, deplete a substance in your body called coenzyme q-10 which is used in many vital chemical processes in the body. One drug company was even working on a synthetic form of coenzyme q-10 that would be part of their cholesterol medicine, in order to prevent deficiencies of q-10 from causing side effects in the people taking their statin drugs.

However this product containing supplementary coenzyme q-10 never made it to commercial production. So when people take statins, they become deficient in this critical nutrient, and are not even aware they are at risk for some serious problems such as cancer, cardio myopathy, and Alzheimer’s disease, to name a few.

It goes without saying that anyone taking medicine to lower cholesterol should be taking supplementary coenzyme q-10 to protect themselves from deficiency cause by statin drugs.

Some health experts feel that the increases in cases of cancer, Alzheimer’s disease, rhabdomylosis (a medical condition that causes muscle breakdown), are due to the widespread use of cholesterol reducing drugs containing statins. Some doctors continue to aggressively promote and prescribe these drugs to their patients.

However other physicians, alarmed at the side effects of statins they are seeing, believe that the risks of these drugs are so great that their use in supposedly preventing heart disease is not justified.

Some of the warning signs of serious side effects are:

  • Persistent muscle pain
  • Numbness in fingers and toes
  • Loss of memory
  • Headache
  • Weakness or lack of energy
  • Rashes
  • Dark colored urine

These are just some of the signs that you are experiencing potentially serious side effects from a new cholesterol drug you are taking. These symptoms should be reported to your doctor right away. If the doctor you are seeing does not take them seriously or seem concerned, you should change doctors.

Cholesterol reducing drugs can have deadly side effects. It is best to pursue ways to lower cholesterol without dangerous drugs. Seek out a doctor that is knowledgeable about nutrition and natural ways to lower cholesterol. It just may save your life!

Eggs and Cholesterol – A Pervasive Nutritional Myth!

Many people have heard dire warnings about eggs and cholesterol, but is there any truth to this widely held belief at all? The answer is NO! Eggs have not been shown to significantly raise LDL (low density lipoproteins) levels when eaten in moderation. In fact eggs are actually be considered beneficial  when cooked and eaten properly and in moderate amounts.

eggs and cholesterol

Please note that the term LDL refers to the form considered by cardiologists to be “bad,”  however we will show in other posts that the idea of good and bad cholesterol is a misapplication of the science!.

Lipoproteins are another term for cholesterol. Thus HDL cholesterol is high density lipoproteins, and LDL is used  to refer to “low density lipoprotein.” The type that is believed by scientists to actually cause problems is called vldl cholesterol, (very low density lipoproteins). However even in this case the truth is more complicated than this and we will explain this as we go along.

The Facts about Eggs…

The fact is that egg yolks also contain lecithin which is a phosopholipid compound that actually lowers the amount your body absorbs. Thus the cholesterol in an egg does not have the same effect in your body, that it does when it comes from other sources.

Eggs contain about 185 milligrams of cholesterol (for a large egg), but they are also high in vitamin-d, choline (a b-vitamin) and lecithin. Interestingly, the saturated fat content in eggs is low. Research studies have shown that foods that you eat, does not have necessarily cause high cholesterol levels in your body, and in some cases may actually lower it!

It appears that the eggs and cholesterol myth began when the concern over lipoprotein levels being a factor in heart disease emerged. Researchers jumped to conclusions and people were warned that eggs greatly increased the risk of heart disease, based on this assumption, (based on poorly done research).

Eggs are Essential Sources of Choline

One negative result of this eggs and cholesterol hysteria was that people stopped eating eggs, or at least significantly cut down on egg consumption. The b-vitamin choline is essential to good health, especially of the brain.

The most abundant source of this vitamin in most people’s diets came from eggs. As a result the population as a whole became deficient in choline, leading to other serious health problems like Alzheimer’s Disease, and even increased rates of heart disease!

Choline is vital to the healthy function of the brain and nervous system, which in turn has a huge impact on heart health. Thus by limiting egg consumption and producing deficiency of choline in the diet, people were actually making the situation with regard to heart disease even worse!

What The Research Says…

Some people who have a genetic tendency toward higher levels called (familial hypercholesterolemia) may be affected by the amount they consume in their foods, but the mechanism is not totally clear. In fact the famous Framingham Study of heart disease shows that people with the highest hdl cholesterol levels actually lived the longest!

Recent research conducted on eggs and cholesterol at the University of Surrey by Dr. Bruce Griffin found that two eggs per day consumed by healthy people for a 12 week period actually lowered their LDL levels on average! It was concluded that eggs will not significantly raise cholesterol numbers in a healthy person. In this instance eggs actually lowered their levels!

In face the research subjects in the experimental group actually lost weight as well. This may seem surprising, but in light of the fact that egg yolks contains beneficial vitamins and high quality protein, it supplies your body with vital nutrients, without which you can’t achieve optimal health.

Recent research has also suggested that eggs may act in a way to reduce high blood pressure and that they contain antioxidants that help prevent heart disease. While this evidence is not yet conclusive, it suggests that eggs, far from being dangerous to our health are actually beneficial in preventing both cancer and heart disease!

Nutritional myths about eggs and cholesterol still persist in medicine and are accepted by the public at large, but gradually the word is getting out that eggs are not a bad food at all, in fact you need the beneficial nutrients in eggs for good health, including heart health!

References:

Chamila Nimalaratne, Daise Lopes-Lutz, Andreas Schieber, Jianping Wu. Free aromatic amino acids in egg yolk show antioxidant properties. Food Chemistry, 2011; 129 (1): 155 DOI:
Majumder et al. Angiotensin I Converting Enzyme Inhibitory Peptides from Simulated in Vitro Gastrointestinal Digestion of Cooked Eggs. Journal of Agricultural and Food Chemistry, 2009; 57 (2): 471 DOI: