Approaches To Lowering Bad Cholesterol Naturally

Many believe that simply removing trans-fats and reducing saturated fats from their daily diet will reduce cholesterol. Paleo dieters believe another extreme. In this case, total fat intake is ignored as long as the eating plan sticks to the paleolithic regimen. (primarily fish, grass-fed natural meats, eggs, nuts, vegetables, and fruits). Neither eating  approach can be regarded as totally heart healthy since, in both groups of dieters, cardiovascular disease still occurs frequently.

Health Tests

Much confusion exists in the general public around heart disease because different people have different lifestyles and inherited traits. What may be a healthy diet for one person may not work for another. Even in the health community, practitioners often provide advice that is too general in nature, perhaps prescribing the latest cholesterol-lowering drug to their patients without gaining a full understanding of their patients' risk factors.

One of the direct ways of determining the health of the cardiovascular system is to have a qualified professional perform a carotid ultrasound. This non-invasive procedure involves no radiation and is completely safe. The patient lies on a comfortable table for about thirty minutes while a doctor or qualified technician passes ultrasound paddles over the neck's carotid arteries. The test provides physical images of the arterial walls and any observable plaque build-up. The health of the carotids reflects the condition of the overall cardiovascular system. When getting this test done, a person should find a qualified specialist since proper interpretation of the images requires a knowledgeable and practiced eye.

Most doctors overlook the above test and simply recommend a general blood workup showing total cholesterol (TC), LDL-C, HDL-C, and Triglycerides (TG). But a normal result here does not necessarily indicate a healthy cardiovascular system.

Another risk factor for developing heart disease is a larger than normal number of LDL particles in the blood stream together with small sized LDL particles. To examine the possibility that this combination is causing disease, a complete blood workup may include TC, LDL-C, HDL-C, TG, non-HDL-C, total LDL-P, small LDL-P, LDL size, inflamation marker CRP, synthesis marker Lathosterol/TC, absorption marker campesterol/TC, and absorption marker beta-sitosterol/TC. While this panel will demonstrate tendency, the carotid ultrasound represents the observable outcome and is still the preferred test.

If plaque is found developing in the arterial walls, the disease can be addressed. Most of the time, targeting a significant reduction in LDL-C and TG, and hopefully raising HDL-C, can stop further disease progression. And even better, these actions can reverse the disease by removing low-density lipid deposits.

Five Natural Approaches To Lowering Cholesterol

1. Diet

Across the broad population, lower cardiovascular disease is seen in people with a diet containing a high proportion of soluble and insoluble fiber, no trans-fats, a low amount of animal fats, and foods with a low glycemic impact. Such a diet includes primarily whole grains, low-carbohydrate vegetables, low-sugar fruits, and nuts. To a lesser extent, animal products are eaten, and the focus is on fish like wild salmon and sardines (avoiding larger, mercury-laden species), white meat from chicken, and lean red meat like buffalo. Dairy comprises the smallest part of the diet.

Other studeis show many processed oils should be avoided, with the preferred oils being extra virgin olive oil and cold-pressed extra-virgin coconut oil (which doesn't burn during cooking as easily as olive oil). High glycemic foods that spike insulin and blood sugar levels should also be avoided. These include not only sugar-loaded candies and sweets, but also foods made from processed white flour, certain root vegetables like potatoes, and sweet fruits.

2. Exercise

For cardiovascular health, the general advice is at least three days a week of aerobic exercise targeting the correct heart rate for your level of fitness and age. The American Heart Association offers a chart of target heart rates. In addition, it is recommended that resistance exercises for muscle fitness be included in a weekly exercise routine.

3. Stress

Another contributing factor to heart disease is stress. Meditation is one effective way to lower stress, and some recommend transcendental meditation.

4. Sleep

A good night’s sleep makes you feel good and it’s healthy too. Studies suggest that good sleep habits reduce the risk of heart disease. Researchers recommend at least six hours a night with seven to eight being the norm.

5. Supplements

Oat Beta-Glucan

Scientific research over several decades shows that the oat constituent called oat beta-glucan lowers cholesterol. Nutrim® is the oat beta-glucan supplement mentioned most frequently in the medical community. Developed by the USDA, Nutrim® contains concentrated levels of bioactive oat beta-glucan, the cholesterol-lowering part of oats. Nutrim® qualifies for the FDA heart health claim, has no side effects and is a natural oat phytonutrient. The suggested dose is 750 to 1,500 milligrams of oat beta-glucan twice a day. More information about Nutrim® can be found at the author's website.

Omega-3 Fats

Omega-3 fatty acids (EPA/DHA) lower blood triglyceride levels. The typical recommended dose is 1,000 to 2,000 milligrams twice a day.

Red Yeast Rice

Red yeast rice, used over many centuries in China, contains the active component monacolin K, also known as lovastatin, the active ingredient in the prescription drug Mevacor. Label warnings on Mevacor include advice against use by pregnant mothers and people with liver disease. There is quite a bit of variation from brand to brand for red yeast rice, so safety data varies. The suggested dose is 1,200 milligrams twice a day.

Consult With Your Doctor

In general, whenever considering a new health plan, especially concerning heart health, it's a good idea to consult with a qualified physician. Working with your doctor, the approaches discussed here can assist with your cholesterol-lowering needs. Some people may be able to avoid prescription drugs altogether, while others may need drugs at the outset, but later may be able to transition to an all-natural cholesterol-lowering routine.

Author Bio:

Jonathan Sherman is co-creator of HeartHealthySolution.com, a website offering clinically-proven natural solutions for lowering cholesterol. When not researching heart health, he can be found enjoying the outdoors with his family.