Despite a decrease in dietary fat and cholesterol as well as about $14 billion a year spent on cholesterol-lowering medications in the U.S. alone, according to the National Center for Policy Analysis, cholesterol levels have continued to rise. The most popular way to control cholesterol levels is with statin drugs (which reduce cholesterol levels by inhibiting a key enzyme involved in the biosynthesis of cholesterol), but like most prescriptions they come with a price: nasty or even fatal side effects. Still, there are plenty of natural methods to reduce high cholesterol.
Cholesterol Basics
Cholesterol is a waxy material made up of lipids (fat) and proteins that is made in the liver and carried through the bloodstream via molecules called lipoproteins. High-density lipoproteins (HDL--the good kind) transport fat from cells to the liver and low-density lipoproteins (LDL--the bad kind) transport oxidized cholesterol from the liver to cells.
Contrary to popular belief, cholesterol is an important factor in the body's health and exists in every cell: It is essential for proper brain function, protects cells against neurological dysfunction and free radicals (unstable molecules or atoms), reduces risk of cancer and is necessary for the body's production of vitamin D and hormones such as estrogen, progesterone and testosterone.
Causative Factors
The two main factors in high cholesterol levels are excessive oxidation of blood vessels and sugar overload, which increases cellular oxidative damage. One of the biggest causes of excessive oxidation, or damage caused by free radicals, is trans fat such as margarine, fried foods, cooking oil and the oxidized cholesterol in processed foods.
So eat plenty of 'good' fats (monounsaturated fatty acids) like olive or coconut oil, seeds, nuts and cold-water fish, as well as animal-based saturated fats like free-range poultry, grass-fed beef and organic eggs. And reduce or eliminate sugar, which is a primary source of high triglycerides and is linked to a risk of heart disease. Triglycerides are "the chief lipids constituting fats and oils and function to store chemical energy in plants and animals," according to dictionary.com.
Natural Remedies
CoQ10 (Coenzyme Q10) supports healthy HDL and prevents excessive oxidation of LDL. Statin drugs reduce CoQ10 in the body. Suggested dose: 30 to 90 mg daily.
L-carnitine works with CoQ10 to support healthy cholesterol. 250 to 1,000 mg daily.
Garlic reduces triglycerides and LDL. Suggested dose: 4 fresh cloves daily or 6,000 mcg allicin (garlic's key enzyme) daily. Note: garlic thins the blood, so don't overdo it if you are on a blood thinner.
Digestive enzymes break down food and help with digestion, resulting in less absorption of fat.
Probiotics promote healthy cholesterol by converting it into a less absorbable version and thereby helping to eliminate it more efficiently. Suggested dose: 1 to 2 capsules daily.
Milk Thistle is an antioxidant specifically aimed at detoxifying the liver. 70 to 200 mg daily.
Pantothenic acid (vitamin B5) and its derivative pantethine, a more active form, reduces total cholesterol, LDL and triglycerides and raises HDL. 400 to 900 mg daily.
Cod liver oil lowers triglycerides and elevates HDL, as well as supports heart health. 2,000 to 3,000 mg daily (unless you eat at least 12 oz of fish per week).
And finally, don't forget to exercise! Thirty minutes of moderate exercise a day increases HDL levels and decreases LDL levels.
Healthy Cholesterol Levels
Total cholesterol--200 milligrams per deciliter
HDL (good)--50 mg/dl or higher
LDL (bad)--130 mg/dl or lower
Total cholesterol/HDL ratio--4 or lower
LDL/HDL ratio--2.5 or lower
Triglycerides--150 mg/dl or lower
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