Welcome to another OddLearning post!
Today we will share with you some information on How to Lower LDL Cholesterol Naturally!
Before we get into the How’s, we need to briefly explain the basics, so:
Cholesterol is a fatty like material found in our brains, nerves, blood, bile, and liver.
The liver produces about 80% of the body’s cholesterol and the rest comes from dietary sources like meat, poultry, eggs, fish, and dairy products. If we consume more cholesterol than needed our body will break it down by the liver and excrete it, or it will produce less.
Foods derived from plants contain no cholesterol!
People who eat excessive amounts of food containing cholesterol (making the body unable to keep up with the elimination process), or whose livers aren’t functioning properly may have high cholesterol, but it’s only around a 30% of the population that could have that condition.
If you want to find out if you are in that 30%, ask your Physician.
You will have your HDL and LDL levels measured and then you will be asked to change your diet (avoiding high cholesterol foods) for around 3 months, then your levels will be measured again and you will get the answer!
Although there is a lot of controversy regarding Cholesterol, studies have proven that it is an essential component in the production of steroid hormones, which include all the sex hormones and the cortisone, nerve functions as well as other bodily functions.
A regular amount of Cholesterol floating in our blood isn’t harmful, but when it’s levels are excessive it becomes one of the main contributors to the development of hardening of the arteries, as cholesterol plaque forms alongside the inside of the artery walls, and over time, as the plaque accumulates, the artery narrows and the blood flow decreases.
But high cholesterol isn’t the only harmful type.
Did you know, Low levels of cholesterol are associated with depression, schizophrenia, and lung cancer in older people?
It’s very important to keep your Cholesterol levels balanced.
The cholesterol that can potentially harm us is called:
Cholesterol takes many forms, and one of them is to act as glue for our body to repair damaged artery walls.
If the cholesterol our body uses is oxidized (which is not recognized as a useful material, it might even be mistaken for bacteria) the arteries continue to get the message that they are damaged, so our body sends more oxidized cholesterol which continues to pile up. Resulting in long-term blocked arteries.
Cholesterol can not travel freely through the bloodstream. It is attached or carried by lipoproteins in the blood.
LDL (low-density lipoprotein) contain a higher ratio of cholesterol to protein and are thought of as the “bad” cholesterol.
HDL (high-density lipoprotein) is made up of a higher level of protein and a lower level of cholesterol. These tend to be thought of as “good” cholesterol.
One thing one must understand is that High Cholesterol does not cause heart disease but it is a symptom!
So even if you lower your LDL levels, that will not get rid of the disease.
Heart disease isn’t the only one that causes high levels of blood cholesterol:
- Kidney Disease
- Liver disease
- Hypothyroidism, among others…
If you get blood test results with a high cholesterol reading, take action as soon as possible!
Start by changing your diet, exercising and of course, always consulting your Physician, as they are the only ones that can determine the cause of the high levels of cholesterol, it might just be your lifestyle or an early sign of a serious disease.
Steps you should take to lower your cholesterol Naturally:
Change your diet:
To start, eat more cholesterol-busting foods, such as;
- Alfalfa Sprouts
- Brewers Yeast
- Green Tea
- Red Wine (NOTE: More than two drinks a day will have the opposite effect)
- Soy (products)
- Whole GrainsBarley
Eat more fiber.
Studies show that fiber has a direct and dramatic cholesterol-lowering effect.
You can get plenty of fiber by eating fresh, whole, unprocessed foods, many already included in the list above 😀
Apples, Blueberries, and grapefruit contain Pectin, a soluble form of fiber.
Know your Dietary fats.
Fish oil reduces overall cholesterol and also increase your HDL levels.
The best source of fish oil is from fish eaten in your meals, except fried one.
Studies have shown that supplements can’t compare to the benefits you obtain from eating fish
Many fish oil supplements are rancid by the time you acquire them, so think twice before you buy them!
So try to include fish in your meals at least twice a week. 😀
Olive oil is another great dietary fat.
Exercising regularly helps increase HDL. This helps the body to move fatty deposits to the liver for disposal rather than these hanging around and blocking arteries.
So it’s a must for healthy arteries!
Start by taking a walk, running, hiking, or any other way you will enjoy exercising and get the blood flowing!
There is also great supplements that can help you reduce LDL Cholesterol levels, without the side effects many drugs have, like:
Scientist are still unsure how Calcium lowers cholesterol levels, so far the most accurate explanation is that Calcium binds cholesterol in the small intestine, similar to how fiber and bile acid resins work, preventing it from being absorbed into the blood and is instead excreted out of the body in the feces
If you plan on taking a Calcium supplement, we always recommend you ask your physician first.
Carnitine is an important nutrient that is present particularly in meat and dairy products and is synthesized from amino acids. Carnitine has two principal functions in the organism. One is to transport long-chain fatty acids into the mitochondrion. The second function of carnitine is to regulate the intramitochondrial ratio of acyl-coenzyme A to free coenzyme A. This function is important because it allows to remove excessive (and potentially toxic) short- and medium-chain fatty acids from the mitochondrion, and because it maintains sufficient free coenzyme A within the mitochondrion to support energy metabolism.
As quoted in PubMed.gov
One theory based on studies in rats suggests that a relative copper deficiency caused by an increase in the zinc: copper ratio may alter cholesterol metabolism.
Lower levels of magnesium are associated with elevated levels of bad cholesterol (LDL).
In a number of studies, both human and animal, supplementing with magnesium lowered bad cholesterol levels.
Policosanol has been shown to lower LDL levels by up to 20% and raised HDL by an average of 10%.
Policosanol also helps to thin the blood, decreasing the chances of a clot forming that could potentially block the artery and cause a stroke, or worse a heart attack.
Supplements are usually made from either sugar cane or beeswax.
Other rich sources of Policosanol are Caviar, citrus peels, and wheat germ.
You probably have heard of Metamucil, right? Well, Psyllium is one of its main ingredients.
Psyllium husk is a natural dietary fiber originating from Plantago ovata, It has been the source of both soluble and insoluble fiber in Metamucil for 80 years. Studies suggest that the psyllium in Metamucil works differently. The psyllium fiber in Metamucil forms a viscous gel that traps some bile acids (made from cholesterol) and gently removes them from your body. This gel also traps some carbohydrates and sugars, allowing them to be more slowly absorbed by the body. This gelling property of psyllium also helps you feel less hungry between meals* and promotes digestive health.*
As quoted by Metamucil.com
Vitamin B3 (Niacin)
Niacin which is Vitamin B3 is one of the safest and most effective ways to lower LDL and raise HDL.
Studies have shown that niacin is as effective as drugs, but niacin is a vasodilator, which means it expands the blood vessels.
In high doses, niacin can cause diarrhea, nausea and stomach cramps. If taken for long periods of time it could damage the liver, ultimately having the opposite effect of helping you.
Vitamin C lowers LDL cholesterol and blood pressure while raising HDL cholesterol.
As an antioxidant, it helps promote CoQ10 production, needed for energy generation in cells. (Heart patients tend to have low CoQ10 levels)
Balance is the key to a healthy lifestyle.
Even too much of the “good” alternatives (as natural as they are) could potentially harm you.
Try the natural alternative, before drugs.
In the case of cholesterol-lowering drugs they are said to be effective, but there is hardly any evidence that will be beneficial unless you have been ill or you have already suffered a heart attack.
Did you know cholesterol-lowering drugs caused cancer on the rodents they were tested on when taken long term?
Can you trust a drug like that?
They also caused great emotional imbalances and life-threatening side effects in men 30+ years old.
So please avoid these drugs, a Physician might prescribe them if you are in imminent danger of a heart attack due to clogged arteries, but otherwise, they should not prescribe them.
EAT A HEALTHY DIET
TAKE CARE OF YOURSELF!
We hope this information is useful to you or someone you know!
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