Food Fight: Give Cholesterol an Upper-Cut! The Final Round!

Finally! The final round to the fight against cholesterol. In addition to food consumed, there are some additional healthy dietary choices that can provide additional benefits and help naturally lower unhealthy cholesterol levels.
 

Green tea contains powerful antioxidants that can help reduce oxidized LDL cholesterol. Dark chocolate contains flavonoids, which are antioxidants that help lower LDL levels and red wine contains resveratrol, which may prevent damage to blood vessels by reducing the risk of blood clots and lower LDL. If you do indulge in chocolate and wine, please do so in moderation as chocolate may contain added sugars and excess alcohol consumption can lead to other health issues.
 

When cooking, plant based oils are best. According to Harvard University School of Public Health, even though coconut oil is high in saturated fat, it has many health benefits including increasing HDL “good” cholesterol levels. Olive oil is an excellent choice to replace unhealthy fats such as margarine, butter and oils such as corn, soybean and canola. In a study at Sapienza University in Rome, Italy, blood tests after eating a Mediterranean diet with added extra virgin olive oil showed lowered levels of blood sugar and LDL cholesterol.
 

Another suggestion in lowering cholesterol is to increase vitamin K2 intake. Vitamin K2 is different from vitamin K1, which is found in green leafy vegetables and aids in bone formation. Vitamin K2 helps to reduce atherosclerosis, which is the hardening and narrowing of the arteries due to a buildup of plaque, and works together with calcium and vitamin D to deliver calcium to the bones, where it belongs, instead of accumulating in arteries. K2 is found in natto (fermented soybeans,) goose and chicken liver, hard and soft cheeses, egg yolk and butter.
 

According to Dr. Joseph Mercola, reducing chronic inflammation is key in lowering cholesterol. Chronic inflammation in the body can be caused by eating lots of sugar and grains, foods cooked at high temperatures, smoking, emotional stress and a sedentary lifestyle. No matter your cholesterol levels or health concerns, it is always best to avoid food high in trans fat and processed foods, both of which raise the “bad” LDL cholesterol and lower the “good” HDL cholesterol. Physical activity is also a key component to better health because it increases blood circulation and strengthens the immune system. Yoga and Tai Chi can help lower stress, anxiety and depression as well as improve cardiovascular and blood lipid profiles. An under active thyroid, known as hypothyroidism, is sometimes connected to high cholesterol. Talk with a doctor or functional practitioner about improving your thyroid function, which may help to naturally lower cholesterol levels.
 

Well, there you have it! The whole healthy enchilada of how to fight cholesterol the natural way.  If you need a more concise eating plan, the DASH diet is endorsed by the American Heart Association to lower blood pressure, lower cholesterol, reduce insulin resistance and reduce the risk of developing diabetes. The DASH eating plan is rich in fruits and vegetables, low fat dairy, whole grains, high fiber, potassium, calcium and magnesium. More information can be found at http://dashdiet.org.

“Let food by they medicine and medicine be thy food.” - Hippocrates