Controlling Cholesterol: Diet and Lifestyle Support Therapy

Nutritional therapy plan:

Cholesterol in foods like eggs isn’t a culprit. Research from Kansas State U. shows eating eggs in moderation has little impact on blood cholesterol levels. Eggs are a whole food, with phosphatides to balance the cholesterol. The big contributor to high blood cholesterol levels is saturated fat and over-eating. Focus instead on plant foods like red yeast rice (good results). Vegetarians who occasionally eat eggs and small amounts of low fat dairy are at the lowest risk for arterial or heart disease.

The key to lower cholesterol is to reduce bad fats and add daily dietary fiber. Reduce sugar to lower triglycerides.

Foods that lower bad cholesterol include soy foods (isoflavones), olive oil (research shows adults who consume 2 TBS of extra virgin olive oil a day for just one week have less LDL oxidation!), walnuts, avocados, yams, whole grain, high fiber fresh fruits and vegetables, garlic, onions, green tea, beans, yogurt and cultured goods. One of the best foods is Shiitake mushrooms.

Substantially reduce or avoid animal fats, red meat, fried foods, fatty dairy foods, salty foods, refined foods. Reduce or eliminate sugar and carbohydrates which elevate insulin levels, another high cholesterol culprit.

Eat smaller meals, especially at night. A little red wine with dinner reduces stress and raises HDL’s.

Lifestyle bodywork support:

Reduce your body weight. Many overweight people have abnormal metabolism today. If you are 10 pounds overweight, your body produces an extra 100 mg of cholesterol every day.
Exercise is preventative medicine for cholesterol. Even if you cut your fat, you need to exercise to lower your LDL’s. Take a brisk daily walk or other regular aerobic exercise of your choice to enhance circulation and boost HDL.

Eliminate tobacco use of all kinds. Nicotine raises cholesterol levels.

Practice a favorite stress reduction technique at least once a day. There is correlation between high cholesterol and aggression. Men who are the most emotionally repressive have the highest cholesterol levels.