ABC's To A Healthy Life

Do you have High Cholesterol?  As we get older the the plaque that clogs our arteries often rises even if we take precautions. A cholesterol test at least ever 5 years should be a regular part of our health regimen.  More often if high risk factors are present.

If your LDL cholesterol is over 100 or total cholesterol is over 200 then with some lifestyle changes you could have it where it should be in 2 months with the right treatment.  You should almost always start with simple lifestyle modifications, you should see a change within 6 weeks  especially if you incorporate a supplement therapy with your lifestyle changes.

I want to outline some steps you should consider if you have a cholesterol problem.

I assume you have had a cholesterol assessment already. If not get your cholesterol assessment now.

1. Set a target.
When you know your number, then determine usually with your doctors help what your target level is. Your personal and family history of heart disease will help determine this number. You should also consider other cardiovascular risk factors, such as obesity, high blood pressure, diabetes, and smoking.

If you have at least 2 of the high risk factors your doctor will usual want to see your number around 70 LDL.  If your risk is moderate, an LDL level below  130 is generally OK.  160 is the level you should be targeting if no high risk factors are present.

2. Exercise.  Yes that’s a dirty word to some of us.
Regular activity can be fun. What about taking the kids or grand kids in a wheel barrow ride?  Sounds better than the gym any day. An increased heart rate will lowering LDL “bad” cholesterol as well as  raise HDL “good” cholesterol by up to 10%. The benefits come even with moderate exercise, such as brisk walking.

Walking 10,000 steps a day or 5 minutes every hour is a good target according to the experts. At least 5 days a week is recommended by most doctors.  Being consistent is very important.

3.  Increase your fiber intake.
Fruits and vegetables, including whole grains, are good sources of fiber and also heart-healthy antioxidants.  Here I differ from many experts in that I believe a fiber supplement is a better way to go because of the soluble and insoluble fiber.  Soluble fiber, acts like a little sponges absorbing cholesterol in the digestive tract. We can introduce you to the best fiber supplement bar none if you contact us. Good sources of soluble fiber include dried beans, oats, and barley, as well as fiber products containing psyllium.

4.  Avoid saturated fat. (yes this is a do not)
Doctors used to think that the key to lowering high cholesterol was to cut back on eggs and other cholesterol-rich foods. This is not the case anymore. What we have discovered is our small intestine has receptors where cholesterol is absorbed and our cholesterol level is not completely dependant on our cholesterol intake but what happens in our gut.

One of the first things to do when you’re trying to lower your cholesterol level is to take saturated fat way down. The second thing to do is to start using ‘smart’ fats, like canola oil or olive oil instead of vegetable oil, butter, stick margarine, lard, or shortening.

5. Go fish.
Fish and fish oil are loaded with cholesterol-lowering omega-3 fatty acids. Here again I recommend supplements for high amounts and more consistency in our intake.  There is a lot of scientific evidence to support their use. An added benefit of using fish oil supplement is it has been shown in new born babies that they have increased brain activity if the mother has been using an omega-3 regimen.

You should consider eating fish two or three times a week. Salmon, tuna and sardines are excellent sources of theses omega-3′s.  Plant sources of omega-3s include soybeans, canola, flax seeds, walnuts, and their oils, but they don’t provide the same omega-3s as fish. The biggest heart benefits have been linked to omega-3s found in fish.

6. Moderate Red Wine Consumption
Not a good idea to start drinking if you don’t , but moderate consumption of red wine can raise levels of HDL “good” cholesterol by as much as 10%.  Doctors say up to one drink a day makes sense for women, up to two a day for men.

7. Drink green tea.
Research in both animals and humans has shown that green tea contains compounds (antioxidants) that can help lower LDL cholesterol. Replace sodas and sugary beverages for a healthy impact on your cardiovascular system. Up to a 4.5 % reduction in LDL cholesterol has been recorded.

8. Go Nutty.
Research shows a handful of nuts a day can reduce your cholesterol level.  Walnuts and almonds seem particularly beneficial. Remember nuts are high in calories.

9. Switch spreads.
Recent years have seen the introduction of margarine-like spreads and other foods fortified with cholesterol-lowering plant compounds known as stanols.

10. Don’t smoke.
Smoking lowers levels of HDL “good” cholesterol and is a major risk factor for heart disease.

11. Consider medication.
As a last resort and I know the experts don’t agree with me on this but considering all the side effects of these drugs and I won’t go int them here.  I believe the natural alternatives mentioned here and the supplements available with university documentation on the cholesterol lowering properties of the supplements; it  just makes sense to use the safer alternative. “Everyone should do the basics, like stopping smoking and losing weight,” Dr. Richman advises.