Lower Cholesterol Naturally
With diet and exercise
September 2007 | by Kristy Erickson
Reprinted with permission from Taste For Life

It’s a little like report card day in grade school. While awaiting the results of a cholesterol test, we anxiously wonder, “Did I pass?” When it comes to cholesterol, far too many of us receive a failing grade. The good news is a nutritious diet, regular exercise, and maintaining a healthy weight go a long way in helping to control high cholesterol.

good versus bad
A fat-like substance found in the bloodstream and all the body’s cells, cholesterol is needed for producing cell membranes. It’s the building block of many hormones and helps insulate the nerves. About 75 percent of blood cholesterol is manufactured by the body, while 25 percent comes from food.

All cholesterol is not created equal. Most of us know that cholesterol plays an essential role in the development of heart disease, but you may be surprised to learn that another form has significant benefits for the heart.

There are two main types: high-density lipoprotein (HDL), or “healthy” cholesterol, and low-density lipoprotein (LDL), which we call “lousy” cholesterol. HDL’s job is to carry cholesterol to the liver, which breaks it down into substances that can be excreted from the body. LDL transports cholesterol throughout the body and deposits it at different locations (some sites build hormones; others repair damaged cell membranes). But LDL tends to drop bits of cholesterol along the way.

 It’s HDL’s job to sweep away these bits of dropped cholesterol. But if we have too much LDL in our system and not enough HDL, plaque starts to build up in the inner walls of the arteries leading to the heart and brain. These thick, hard deposits make the arteries narrow and rigid—a condition known as atherosclerosis. If a clot forms and blocks the narrow artery, a heart attack or stroke can occur. Thus, high levels of HDL decrease the risk of heart attack, and high levels of LDL contribute to heart disease.

a healthy diet
While many of us inherit genes that cause our bodies to produce too much LDL cholesterol, eating too much saturated fat, trans fat, and dietary cholesterol also raises LDL. On the other hand, many foods help fight lousy cholesterol. “Eat a variety of whole grains, particularly oats and barley, which are rich in the special cholesterol-lowering soluble fiber beta-D-glucan,” says Michael Murray, ND. Apples, grapefruit, pears, and oranges are also helpful for lowering cholesterol. They’re high in pectin, soluble fiber that decreases cholesterol’s absorption and synthesis.

Other veggies, including celery, garlic, onion, and peppers, also help lower cholesterol. Don’t forget to add tomato juice to your shopping list, too. New evidence shows that a high dietary intake of tomato products (including juice and even ketchup) significantly reduces LDL levels and protects against atherosclerosis. Nuts and seeds are also useful, due to their fiber content. In particular, flaxseeds show promising heart-healthy benefits. Studies also show that soy protein can lower LDL levels by as much as 35 to 40 percent.

get moving
“A sedentary lifestyle is one of the most serious risk factors for the development of cardiovascular disease,” says Allan Magaziner, DO. Aerobic exercise—including walking, jogging, bicycling, dancing, swimming, hiking, and jumping rope—elevates the pulse and gets oxy-gen pumping faster and more efficiently. As a result, HDL levels increase, and LDL cholesterol is carried away by the bloodstream more quickly. Aside from lowering cholesterol, aerobic exercise also benefits the heart by reducing inflammation and high blood pressure, lowering anxiety, and aiding  weight loss.

Strength-building, or anaerobic, exercise is also important. Building and restoring muscle mass not only protects against osteoporosis but will also make you feel stronger—and the stronger you feel, the easier it is to engage in regular aerobic exercise.

start early
High cholesterol levels in childhood may play a role in the development of atherosclerosis in adulthood, so encourage healthy habits early. Children should exercise regularly to avoid or reduce excess weight. For children and teens aged 2 to 19, the American Heart Association has determined that an acceptable total cholesterol level is less than 170 mg/dL. LDL should be less than 110 mg/dL. Prepare healthy meals with cholesterol-lowering foods, and set a good example by exercising regularly as a family.

Know Your Numbers
Research shows that for every 1 percent drop in LDL, the risk for a heart attack decreases by 2 percent. For every 1 percent increase in HDL, heart attack risk drops by 3 to 4 percent. Use the following guidelines from the American Heart Association, and work with your healthcare practitioner to get your HDL and LDL levels in the healthy range. The National Cholesterol Education Program recommends that everyone age 20 and older have a fasting lipoprotein profile every five years.

selected sources

• The American Heart Association, www.americanheart.org
• “Dietary Flaxseed Inhibits Atherosclerosis in the LDL Receptor Deficient Mouse . . .” by C. M. Dupasquier et al., Am J Physiol Heart Circ Physiol, 7/6/07
• The Encyclopedia of Healing Foods by Michael Murray, ND, and Joseph Pizzorno, ND, with Lara Pizzorno, MA, LMT ($39.95, Atria Books, 2005)
• “Tomato Juice Decreases LDL Cholesterol Levels and Increases LDL Resistance to Oxidation” by M. L. Silaste et al., Br J Nutr, 7/9/07