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.

Natural hormone therapy for optimizing cholesterol has not yet gone mainstream in medicine, but it is going to be a popular new therapy in years to come. Bioidentical hormone therapy is a very safe and natural approach that will help people optimize cholesterol naturally and protect themselves from heart disease as they get older.

As you age, your hormonal systems begins to weaken, and that means that the amounts of critical hormones like, testosterone, DHEA, TSH, estrogen, and progesterone begin to decline. Since all of these hormones need to be in balance for your body to function properly, things begin to go wrong when one or more of these hormones decline, because then that delicate balance can no longer be maintained.

Medical science has slow to embrace natural hormone therapy for optimizing cholesterol , because this idea was considered radical due to misunderstanding by the scientific community. Recent studies have shown a strong correlation between declining hormones and higher cholesterol levels.

Clearly there is a link, and it appears as though restoring hormones to more youthful levels can normalize cholesterol quite effectively. This is logical because when you were younger and your hormone system was stronger and putting out higher levels of these critical hormones, your cholesterol levels were probably lower.

As you aged and your hormone system put out less and less of these hormones, your body was unable to maintain the healthier cholesterol profile your youth. It only makes sense that if you could go back to a more youthful hormone profile, you could significantly lower your risk of heart disease, and probably many other chronic diseases as well.

With that said, lets take a brief look at some research on natural hormone therapy for lowering cholesterol.

Why do declining hormones trigger increases in cholesterol levels?

The body uses cholesterol to make steroid hormones, and the theory is that when the levels of these hormones drop with age, the body tries to provide more cholesterol to the endocrine (hormonal) system to make hormones with.

To confirm this hypothesis, doctors Arnold Smith and Sergey Dzugan conducted a clinical research study on 41 patients with high cholesterol from 1997 to 2003. The results astounded them! In the study they replaced the hormones these patients were lacking, and all subjects experienced a significant drop in their blood cholesterol levels.

When using natural hormone therapy for optimizing cholesterol, it appeared that when normal hormone levels were restored, their bodies “down-regulated” (lowered output) of cholesterol from the liver. This suggests there is a mechanism whereby the body thinks the lower hormone levels are due to a lack of cholesterol, and so it increases it’s cholesterol production to give the body the “precursors” (necessary chemicals) to create these critical hormones.

Furthermore by lowering cholesterol “too much” we you could very well be preventing your body from synthesizing it’s critical hormones by limiting the cholesterol it needs to do it’s job. Nobody ever thinks about the fact that cholesterol is a vital and necessary substance, and that the only way you should go about trying to optimize it is by a natural process, not synthetic drugs.

Natural hormone therapy for lowering cholesterol is the correct approach because it takes into consideration how the body functions, and works with the body’s natural processes to lower cholesterol naturally.

The type of natural hormone therapy that I am speaking of is called bioidentical hormone therapy. It consists of a doctor doing blood and saliva testing on the patient to determine that baseline levels of all of the critical hormones, and then creating a prescription for the necessary hormones to be corrected. This is the principle behind natural hormone therapy.

This prescription is then processed by a compounding pharmacy using plant based hormones that are identical on the molecular level to what your own body produces. The dosages of these hormones the doctor prescribes are very precise and designed to get your critical hormone levels into the middle to high normal range.

This ensures that you only use just enough to create optimal health, and that any possible side effects are minimized or eliminated.

Natural hormone therapy for lowering cholesterol is one of the most effective and natural methods for lowering high cholesterol. It is backed by good scientific research and works WITH your body to safely lower cholesterol levels, rather than interfere with your body’s natural functions as statin drugs do.

References:

Med Hypotheses. 2002 Dec;59(6):751-6.
Hypercholesterolemia treatment: a new hypothesis or just an accident?
Dzugan SA, Arnold Smith R.
Source – North Central Mississippi Regional Cancer Center, Greenwood, Mississippi 38935-0549, USA. sdzugan@tecinfo.com

Ann Agric Environ Med. 2014 Mar 31;21(1):156-60.
Effects of growth hormone and testosterone therapy on aerobic and anaerobic fitness , body composition and lipoprotein profile in middle-aged men.
Zając A1, Wilk M2, Socha T3, Maszczyk A4, Chycki J2.

niacin taken to lower cholesterolNiacin for cholesterol has for years been the choice of natural supplements that lower cholesterol.  Niacin (vitamin b-3) can improve cholesterol profiles when used in high doses such as 1,000 to 3,000 milligrams per day.

The use of niacin to lower cholesterol has a lot of sound scientific research behind it. It is considered to be the most effective way to lower cholesterol naturally that is currently available.

This is far above the MRD (minimum daily requirement for vitamin b-3, so when it’s being used to lower cholesterol levels, we call that a “therapeutic dose.” These dosages will cause a reaction call a “niacin flush,” which if you are not used to it may be a little disturbing.

This flushing can be controlled by gradual increases in the dosage so that the body has time to adjust and does not react as strongly.

When using niacin for cholesterol, your skin will turn red and you will feel itchy. This is due to what’s called vasodilation. Niacin (also referred to as nicotinic acid) will lower cholesterol levels, reduce triglycerides, and improve the cholesterol hdl ratio, by boosting hdl levels.

Recent studies have shown that a lower dose (1.5 grams/day) of niacin is effective in lowering ldl levels and also boosting hdl levels. This dosage is better tolerated by the majority of people and is thought to be relatively safe for the liver.

Non-flush – niacin for cholesterol

There is a form of niacin that will not trigger as much flushing as regular niacin. The information on this form is contradictory, but some research indicates that it can be effective at both lowering ldl and raising hdl. It’s called extended release niacin.

People DO still get some flushing from this form, but much less. The issue of people not taking the regular form of niacin to lower cholesterol is because of the unpleasant flush, is not a problem with extended release niacin. Because it is so much milder, it may be more effective simply because people will not avoid taking it. This is called “patient compliance” in medical terms.

Together with using extended release niacin, other strategies to lessen the flush reaction are taking it with meals or snacks, and avoiding alcohol when taking it.

Niacin to lower cholesterol – dosage and side effects

Taking niacin for cholesterol, inhibits the breakdown of hdl in the body, which obviously results in higher hdl levels and a better cholesterol hdl ratio. Higher hdl levels alone lower the risk of heart disease, but niacin helps in another way, by lowering ldl levels as well.

Niacin taken at (1-3 grams/day) prevent the breakdown of fats which the liver uses to make lipoproteins. This lowers levels of both ldl and triglycerides, a very beneficial result. Lower triglyceride levels result in lower levels of ldl cholesterol which also lowers risk of heart attacks.

Side effects beyond the flushing reaction are rare but can include alterations in blood pressure, gastrointestinal distress, and liver damage. Although vitamins that lower cholesterol are safer than drugs, you really should seek expert medical advice when using niacin for cholesterol, both from the standpoint of safety and effectiveness.

You also need medical advice to avoid potential bad reactions from taking niacin for cholesterol with any drugs that you are on. Again the advice of a doctor is needed, because they are familiar with side effects and adverse reactions from combining drugs and nutrients.

Natural supplement or prescription

Odd as it might seem there ARE prescription forms of niacin. I have no information which suggests they work any better than what you can get over the counter, and in fact, they may have more side effects depending on how they were formulated.

If you are advised to take a prescription form of niacin for cholesterol, research the side effects very carefully as they are likely to be greater than what you would get with a natural supplement. You want to lower cholesterol naturally and safely!

Remember also that as effective as niacin is, you have to do all of the other things which protect you from heart disease, like eating a healthy diet, getting the right exercise, and reducing your stress. These strategies work together to keep your heart healthy.

Does red wine lower cholesterol?  The short answer is yes! When discussing what foods lower cholesterol the French Paradox with it’s red wine connection often comes up as one of the ways to lower cholesterol and prevent heart disease. Let’s examine this a bit further to determine exactly what is happening in this case and if the connection is truly warranted.

does red wine lower cholesterol
We know that resveratrol supplements have many health benefits including the potential to lower cholesterol levels naturally. But does red wine which contains resveratrol have the same effect?

So once again, does red wine lower cholesterol? There are a number of factors to be considered in addition to the benefits of the poly-phenols and sapponins in the wine. You also have to factor in the fact that wine drinkers may be more affluent,  so they may  be able to afford to eat better, and be
more conscious about their health.

The French Paradox

The French Paradox is largely genetic! The MTHFR gene which predisposes people to heart disease and cancer is present in about 66% of the US population, while only 2-3% of the French carry this gene! With that said, lets examine why red wine may be beneficial in lowering cholesterol.

The strategy for those who have this gene defect is to supplement with a methylated form of folic acid called “methylfolate.” This will allow their bodies to properly absorb the folate and prevent the buildup of the toxic amino acid homocysteine.

Sapponins and LDL

There are glucose based compounds in red wine called sapponins, which bind with LDL and carry it out of the body, so that it cannot be reabsorbed and reprocessed through the liver. The poly-phenols in red wine also have antioxidant properties which help lower inflammation and prevent the
oxidation of LDL’s in your arteries.

This LDL binding and antioxidant effect is like a one-two punch against heart disease, and other chronic diseases, because as we know, inflammation is at the root of pretty much all chronic disease! Red wine does lower cholesterol but specifically LDL, and also helps to a small degree supply resveritrol which is another antioxidant that is protective against heart disease.

What Type of Red Wine?

Charles Poliquin the founder of the Biosignature method of optimal body composition recommends Sardian and Spanish red wines as the best. Charles is a world traveler and has extensive knowledge of how various foods affect the cardiovascular system.

Spanish and Sardian red wine are very rich in antioxidants that not only help lower LDL but also help with estrogen detoxification as well. A little is helpful but don’t ever do the wine as more is definitely not better.

Resveritrol Supplements

I would also add that resveratrol supplements are an even safer way to get the benefits of resveratrol and they are likely much more effective. It would take many bottles of wine to equal the amount of resveratrol in a couple of capsules of high quality resveratrol supplements. So for the person who
cannot drink, this is one of a number of safe ways to lower cholesterol. 250 mg per day has been recommended by Dr. Mark Houston associate professor of medicine at Vanderbilt University!

So does red wine lower cholesterol? The answer seems to be a definite yes, but you need to be doing all the other things like eating other foods to lower cholesterol, exercising, and avoiding trans fats, ect. as well.  So enjoy your red wine in moderation!

Green Tea and Cholesterol have been the subject of many research studies that indicate that it a highly beneficial substance for its ability to lower cholesterol naturally, and also provide antioxidant protection to your entire body!

cup of green teaThis age old herbal wonder has been used as a folk remedy for many different conditions in Asia, and has now become popular all over the world as a health sustaining drink.

Drinking tea can be a very healthy habit to get into IF you are drinking the right kind of tea.

What are the benefits for managing cholesterol levels?

Studies have shown that green tea and cholesterol have an inverse relationship, that is higher consumption of green tea results in lower cholesterol levels. Keep in mind that high chlesterol levels are often the body’s way of compensating for deficiencies (like vitamin-d for example), so when a substance seems to lower cholesterol levels it may indicate the body needs that substance to be healthy.

Here is a short list of benefits:

  •     Lower triglycerides
  •     Lower LDL cholesterol
  •     Raise HDL Cholesterol
  •     Boost antioxidant activity
  •     Lower inflammation
  •     Boosts levels of the super antioxidant SOD
  •     Lower risk of heart disease, high blood pressure, and cancer

Lower triglycerides

Green tea can lower triglycerides which in turn will lower LDL cholesterol. This effect on blood fats has been well documented. In addition the antioxidant benefits prevent LDL particles from oxidizing and this is very important for avoiding the artery damage that causes heart attacks.

Lower LDL cholesterol

LDL or “low density lipoproteins” are a big risk factor for cardiovascular disease. Green tea effectively lowers the levels of LDL in your body, removing a serious risk factor for the causation of arterial plaque, heart attacks, and strokes.

Raise HDL cholesterol

By raising HDL levels, green tea further protects arteries from damage caused by oxidized LDL. HDL itself is an antioxidants, and it has been shown that when several antioxidants combine in the body, they have a synergistic effect when combined.

Lower blood pressure

Green tea has a positive effect on blood pressure by promoting function of your arterial lining, which is what regulates blood pressure. This is preferable to the use of prescription drugs which can have serious side effects.

Research done in Japan on over 1,300 Japanese men indicated that green tea and cholesterol were inversely related, the more tea they consumed the more they were able to lower cholesterol naturally.  It can be part of a more natural approach to cholesterol mangement that avoids the serious side effects of using statins. This alone makes the tea worth serious consideration.

Those men who drank 9 cups per day or more had levels of cholesterol that were significantly lower than those drinking 0-2 cups per day. Tea drinking in Japan is a popular custom, and the Japanese are the longest living people in the world on average. While it’s true that the Japanese and Chinese do many healthy things diet and exercise wise, tea drinking is among the healthiest of them all.

Form and dosage

One to ten cups per day will provide benefits for your cardiovascular system, or you may find it more convenient to use in supplement form, consuming one (350-500mg) capsule per day of 95% extract of green tea.

Green tea and cholesterol will continue to be the subject of ongoing research, and it’s likely that this research will uncover even more benefits from using this age old herbal substance. One thing is for sure, and that is that you will get multiple health benefits by enjoying this age old Asian remedy!