10 Ways to Lower Your Cholesterol Naturally

10 Ways to Lower Your Cholesterol Naturally
By Carly Young, Special to LifeScript

Wednesday, September 10, 2008
Heart disease is the #1 killer in the U.S., responsible for one death every 35 seconds. No matter how old you are, it’s never too early or too late to protect your heart. And in acknowledgement of National Cholesterol Education Month, there’s no better time to do it than now. In her book, Cholesterol Down (Three Rivers Press, 2006), Janet Bond Brill, Ph.D., R.D., highlights cholesterol-lowering foods that will satisfy your stomach and keep your ticker healthy. Plus: Test your cholesterol IQ with our quiz...Cholesterol and Heart Disease“The scientific evidence is indisputable that lowering your cholesterol reduces your risk of contracting heart disease and of dying from a heart attack,” explains Brill.Cholesterol is found in our bodies in particles called lipoproteins. Low-density lipoproteins (LDL) are deemed “bad” cholesterol because high levels of them can lead to a buildup of plaque in your arteries. This thick mass narrows your arteries, restricting the flow of blood – much like trying to sip juice through a clogged straw. Eventually the plaque ruptures and a blood clot forms, cutting off the flow of blood, oxygen and nutrients to the brain. Hello, heart attack and stroke!
High-density lipoproteins (HDL), on the other hand, are dubbed “good” cholesterol for their ability to pick up the LDL clogging your arteries and take it to the liver, where it’s processed and eventually excreted. (See related article: Cholesterol Risk: A Numbers Game)

Chow DownBrill’s cholesterol-lowering eating plan is as tasty as it is effective. “My diet is about what you can eat, not what you can’t,” she says. What’s on her list? For starters, try these eight superfoods:(Aim to eat all eight daily, and heed the two bonus tips as well. If you follow only half the steps, you’ll only get half the benefits.)

1. Oatmeal
Oats are rich in beta-glucan, a special type of soluble fiber that acts like a sponge to soak up cholesterol.Dig in: Add cinnamon or dried cranberries to your morning oatmeal for a flavor boost. Oat-bran is a highly concentrated source of beta-glucan, and it’s easy to mix into homemade bread, muffin and pancake batter. (Brill’s book includes a yummy recipe for blueberry muffins with oat-bran).Dr. Brill’s daily Rx: 3 grams of beta-glucan, found in a 1/2 cup of dry oatmeal or oat bran.

2. Almonds
Almonds contain two powerful antioxidants – vitamin E and flavonoids – both of which prevent the oxidation of LDL, a precursor to plaque buildup.Dig in: Opt for almonds still in their skins, which pack a hefty dose of flavonoids. Stir a handful into your yogurt or spread two tablespoons of almond butter on whole wheat bread.Dr. Brill’s daily Rx: One ounce of dry-roasted, unsalted almonds.

3. Flaxseeds
Flaxseeds contain lignan and soluble fiber, which block the production of LDL and increase your body’s ability to get rid of cholesterol.Dig in: Eat ground flaxseeds rather than whole ones; your body can better absorb the nutrients inside. Brill likes to sprinkle them in her morning bowl of oatmeal.Dr. Brill’s daily Rx: 2 tablespoons of ground flaxseeds.

4. Garlic
Garlic impedes the liver’s ability to make cholesterol. (See related article: Lower Your Cholesterol)Dig in: Chop garlic into small pieces to release its flavor. Sauté it with steamed spinach, add it to sauces and soups or purée roasted garlic with cooked potatoes and olive oil for a heart-healthy version of everybody’s favorite: mashed potatoes.Dr. Brill’s daily Rx: One clove and one Kyolic One Per Day Cardiovascular aged garlic extract supplement.

5. Phytosterol-Containing Foods
Phytosterols are a type of fat found in plant foods like fruits, nuts, seeds and vegetable oils. They interfere with cholesterol absorption by blocking cholesterol from entering your intestinal cells.Dig in: Even a vegetarian diet filled with plant foods provides no more than 300 to 400 mg of plant sterols a day, well below Brill’s 2-3 gram recommendation. Supplement this with some of the many foods containing added phytosterols (chocolate bars, margarine, cheese, granola bars and cookies, to name a few), but keep an eye on saturated fat and trans fat content.Dr. Brill’s daily Rx: 2–3 grams of phytosterols per day spread over two meals.

6. Apples
Apples, particularly the skin and outer flesh, are rich in polyphenols, powerful antioxidants which help prevent plaque buildup.Dig in: Chop, slice or dice ’em, but leave the peel on for maximum health benefits.Dr. Brill’s daily Rx: One apple a day (to keep the doctor away, of course).

7. Beans
Beans contain a special type of soluble fiber that gets fermented in the colon. Healthy bacteria eat the fiber and bean sugars to form short-chain fatty acids, which travel to the liver and hinder LDL cholesterol production.Dig in: Brill loves Adzuki beans, which are used in Japan to make sweet red bean paste. She also recommends cannelloni beans (try them in Tuscan soups, a type of Italian bean-based soup) and kidney beans, perfect in southwestern chili.Dr. Brill’s daily Rx: ½ cup of legumes (beans, peas or lentils).

8. Soy
ProteinSoy protein contains phytoestrogens – compounds that increase the number and effectiveness of LDL cholesterol receptors, improving the liver’s ability to get rid of cholesterol in your bloodstream.Dig in: Order a soy latte at your favorite coffeehouse, throw tofu into a fruit smoothie, use soy flour when baking, or mix a handful of roasted soynuts with dried fruit for an energy-boosting trail mix.Dr. Brill’s daily Rx: 20–25 grams.

Diet isn’t your only defense against cholesterol. “Every step works to lower cholesterol in a specific way,” Brill explains. “By combining them all together, you get an extremely powerful LDL-lowering multi-pronged approach.”Here are two of her favorite non-food-related tips:

9. Take Metamucil (Psyllium Husk)
Metamucil contains psyllium husk, a fiber that blocks cholesterol from entering your intestinal cells. It’s “the most powerful LDL-lowering viscous soluble fiber in existence,” according to Brill. This fiber soaks up cholesterol so you excrete it rather than absorb cholesterol into your intestinal cells.
Dig in: The National Cholesterol Education Program recommends adults consume 10-25 grams of soluble fiber a day, but most of us get only 3-4 grams.Brill recommends getting half your fiber from a supplement and the rest from food. Take half your daily dose of Metamucil before breakfast and half after dinner to avoid overloading your body on fiber, which can cause gas, constipation or even diarrhea.Dr. Brill’s daily Rx: Work up to 12 capsules a day, for a total of 6 grams of psyllium husk.Or use the powdered version, which you can mix into water. It varies by product, but most Metamucil powders contain 3.4 grams of psyllium husk per serving.

10. Work up a Sweat
Brisk exercise speeds up the blood flow in your arteries, reducing your chances of inflammation and clogging (two precursors to hardening of your arteries).Get moving: You don’t have to hit the gym to get some exercise. Clip on a pedometer while you run errands and aim to take 10,000 steps a day.Dr. Brill’s daily Rx: 30 minutes of exercise.Each of the foods and tips mentioned play a crucial role not only in lowering your cholesterol, but in keeping your body healthy. For more on their benefits, and for delicious recipes and meal plans (you'll love the walnut-crusted salmon), get your own copy of Cholesterol Down and check out CholesterolDownBook.com.
What's Your Cholesterol IQ?
Did you know that cholesterol is actually good for you? It's true! Our bodies use cholesterol in a number of helpful ways. It's when you get too much of a good thing that problems arise. Is cholesterol confusion putting your health at risk? Test your smarts with this cholesterol IQ quiz.