From Just for Health


Getting Your LDL Down and Your HDL Up

If you get those numbers back from the lab and your cholesterol panel is abnormal, please don't panic. And above all, don't think that you necessarily have to go on the statin drugs like Lipitor, Lescol, Zocor, Mevacor in order to get bad cholesterol levels down. These drugs and others are very hard on the liver and can cause muscle aches and pains. There are many simple, natural methods to incorporate into your lifestyle that can help and certainly won't hurt to try first. These will also help other aspects of health such as improved immune function, better weight control and less risk of insulin resistance which leads to diabetes.

Remember too, lab numbers are only one indicator of cardiac risk. Inflammation of arterial walls have also been implicated in coronary artery disease. For artery clogging cholesterol to stick to the vessel walls at all, there first must be some damage to them. New research shows that this damage to artery walls is from inflammation. An overall healthy lifestyle is essential to help both of these problems. Suggestions are mentioned below.

The numbers:
Total cholesterol should be less than 200 mm/dL
LDL or low density lipoprotein (the bad one that sticks to the artery walls) should be lower than 100
HDL or high density lipoprotein (the good one that protects the vascular system) should be 60 or above.
Coronary Risk Ratio: 4.9- 6.0

Here's The Fix: Remember that dietary cholesterol is only in animal foods, not plants. So lower dietary cholesterol and EAT YOUR VEGES! Also, try out some other life-style changes mentioned below.

Diet: Have A Low 'Bad' Fat Diet And A High 'Good' Fat Diet
The Oils: Use the "good" oils-Monounsaturated olive oil and canola oil for cooking Eat sources of omega 3 essential fatty acids (EFA's): almonds, walnuts, pumpkin seeds, ground golden flax seeds and cold water marine fish like salmon, tuna, kippers, herring, sardines Avoid high cholesterol animal foods like dairy and non-dairy cream substitutes, red meat, bacon, sausage, burgers. Also avoid coconut and palm oil and hydrogenated fats (hard margarine)

Eat lots of: All kinds of fruits and veges in all colors Lots of fiber, whole grains, legumes, garlic and soy foods.Include oat bran, oatmeal and barley. Egg yolks are ok, a few a week

Easy on: Dairy, whole milk, cheese, ice cream. Meat should be lean, if any.

No: Caffeine (this means coffee, especially) No hydrogenated fats (Crisco, margarine) No deep frying. (Grilled, stir fried, sauted is good.)

Life Style: Regular exercise is essential. Yoga, Qi Gong, martial arts are wonderful to explore. Stress less. Meditation, regular walking, listening to music, enjoying friends and family. breath work, guided imagery. Quit smoking and no second hand smoke, either Control high blood pressure Get serious about weight management

Supplements: (Recommended by Dr. Andrew Weil, author of "Self Healing") These include lots of antioxidants to inhibit LDL formation and a liberal dose of the good oils to bring down inflammation of the arteries.

* Fish oils capsules 2 a day
* Ground flax seeds sprinkled on food: 1-2 Tablespoons a day (Grind a little at a time in a coffee grinder and keep refrigerated.)
* Vitamin C 500 mg a day
* Vitamin E 400-800 IU a day (800 IU if you're over 40)
* Selenium 200 mcg a day
* Mixed carotenoids 25,000 IU a day
* B-100 complex containing 400 mcg of folic acid a day

Good luck and stick with it. Lifestyle changes are a process. Do a little at a time and in three months you will have more energy, be healthier and feel better than you have in years!

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