Tips To Optimize Cholesterol Levels

May 21, 2013

Most of us think that high cholesterol comes from eating cholesterol or fat. Find out here where high cholesterol really comes from.

Most of us think that high cholesterol comes from eating cholesterol or fat. According to Dr. Mark Hyman, nothing is farther from the truth. Sugary foods turn your liver into a cholesterol factory, manufacturing triglycerides from the sugar, which is then transformed into dangerous small cholesterol particles. Anything that turns to sugar is a problem -- sugar, white flour, white rice, white bread, sweetened coffee drinks, etc. All of this overly processed food including trans fats, turns to "yellow stuff" in your arteries.  To get you cholesterol back on track here are a few tips from SupermarketGuru and Dr. Mark Hyman.

Avoid trans-fat.
Stay away from items that list “partially hydrogenated oil” on the label. Reading all food labels is essential, even if the nutrition facts states zero trans fats.

Use fresh garlic when cooking.
Garlic has been shown to help lower cholesterol levels.

Brew some green tea.
The antioxidants in green tea help lower cholesterol and prevent the oxidation of LDL cholesterol.

Stock up on soluble fiber.
Fiber, specifically soluble fiber helps lower cholesterol by binding with it in the digestive tract and helping it pass through the body. Choose beans and lentils, apples, oats, barley, carrots and freshly ground flaxseed.

Dr. Mark Hyman suggests increasing some specific cholesterol-lowering fibers in your diet, try fiber made from Japanese konjac root. You can have it as shirataki noodles, as a powder or as a capsule. If you use the powder, take 2.5-5 grams in a glass of water 15 minutes before a meal.

Snack on almonds.
Studies have demonstrated almonds ability to lower LDL cholesterol as well as blood sugar levels – yes a 1-2 punch!

According to the Society for Vascular Surgery website, cholesterol from eggs, pasture raised, grass fed meats, and dairy foods, when consumed with a whole foods based diet, in moderation is not harmful. The oxidized or overcooked, grain fed meat and other products are where we can run into trouble. A study from the Chinese University in Hong Kong isolated oxidized cholesterol in foods and found that it both increases total cholesterol levels and promotes atherosclerosis; the hardening of the arteries.

Red rice yeast lowers cholesterol.
Take 1,200 mg twice a day (under supervision of health professional.)

Fish oil.
2-6 grams a day, lowers triglycerides and cholesterol.

It is also recommended that you exercise – for at least 30 minutes a day and reduce excess weight for those with waist size more than 40 inches for men; more than 35 inches for women. And if you are a smoker, now is the time to quit!

Your health is in your hands! So get moving and get to the supermarket today to pick up some of these health promoting foods.