By Lori Satterwhite NTP – Reviewed by Dr. Wolfson
Cholesterol is a word that has been both feared and demonized in the past several decades as being detrimental to health. This is ALL pharma company propaganda.
Cholesterol is so critical to heart health, I devoted Chapter 1 of my book to the topic. (Get a free copy of my book here).
Cholesterol is carried inside lipoproteins like LDLs and HDLs. These lipoprotein particles can be good OR bad. They are bad if they are damaged.
We want to make sure our lipoproteins are in a good ratio to each other AND not suffering damage. Here are some tips.
- Choose Your Fats Wisely. Not all fats are created equally. In order to maintain your best heart health, avoid man made trans fats (found in many convenience and fast foods) at all costs. Trans fats, such as margarine, raise the body’s oxidative stress, which increases disease risk. You will want to add in more omega-3 fats found in fatty fish such as wild salmon, which will improve your good HDL cholesterol levels, preventing arterial plaque build-up. Poly- and monounsaturated fats from foods such as seeds, avocados and raw nuts actually lower the bad cholesterol in your body. Plus, these foods also come packaged with fiber, antioxidants and plant sterols, which all aid in reducing cholesterol and protecting the body from inflammation.
- Get active. Regular exercise and movement can actually have a huge impact on your cholesterol readings. Researchers have found that varying intensity of exercise can help you both raise “good” cholesterol and lower “bad” cholesterol numbers. Ideally, activity should be a mix of moderate-intensity cardiovascular exercise combined with resistance training. Exercise can also help you lose weight, which is another major factor in lowering cholesterol.
- Eat the Right Types of Carbs. Excess added sugar as well as extra carbohydrates (especially starchy ones) in your diet are converted into triglycerides and stored in fat cells. These higher triglycerides can lead to an increase in heart disease risk factors. So, the best solution is to follow a lower-carb, Paleolithic diet. Healthy, low-carb diets have been linked to lower blood triglyceride levels. Minimizing alcohol consumption, reduced intake of high glycemic index carbohydrates, weight loss, and blood sugar balance are the most effective ways to lower harmful triglyceride levels. Focus on adding in lower-glycemic, complex, fibrous carbohydrates such as leafy green vegetables, organic berries and cruciferous vegetables such as cabbage, broccoli and cauliflower.
- Reduce Alcohol Intake. If you have elevated cholesterol and choose to consume alcohol, know the risks involved. The recommendation for alcohol use is mild or moderate consumption, as drinking too much alcohol can raise triglycerides in your blood. Triglycerides have been associated with increases in fatty liver disease, cardiovascular disease and pancreatitis. Using alcohol in moderation is considered one drink a day for women and two drinks a day for men at most.
- Work on Your Microbiome. As more and more studies highlight the importance of a healthy gut biome, healthy fermented food options are more readily available in most grocery stories. Foods such as unsweetened kefir, sauerkraut and kimchi pack a huge probiotic punch as compared to taking a probiotic pill. The good bacteria found in probiotic foods can aid in lowering cholesterol levels, while kimchi in particular, contains compounds that have been found to block cholesterol from being absorbed into the bloodstream. Make sure to note the sugar content when buying these items, and stick to low or no sugar varieties.
- Bonus Tip. Get sunshine. Energy from the sun turns cholesterol into vitamin D. Yes, vitamin D goes up and cholesterol goes down!.
Supplements supplement the healthy lifestyle and diet.
These products have been shown to aid in achieving desired cholesterol levels and overall cardiovascular health:
- OptiLipid is a great natural alternative to statin drugs for healthy cholesterol levels. It promotes optimal LDL and HDL levels and avoids the blood sugar elevations associated with statin drugs. Specially formulated by cardiologist Jack Wolfson, this product is a great natural solution to help support healthy cholesterol.
- Safeguard your heart, blood vessels, and improve your blood flow with Vessel Support. This product helps optimize your nitric oxide levels and your use of nitric oxide and your body is going to love it! This product also helps you maintain normal cholesterol levels.
- Start your day off right with our daily Heart Greens drink. Our exclusive organic, non-GMO greens drink created by The Drs. Wolfson delivers multiple servings of vegetables, all in one glass! Get support for your entire body with this nutrient dense, gluten-free, plant-based supplement that boosts your immune system while promoting overall good health and healthy cholesterol levels.
We also suggest getting the most advanced lab testing in the world to assess your lipids and inflammatory markers. Click here for more information.