Reducing Cholesterol Naturally

By Joseph McCaffrey, MD, FACS

We've all heard that high cholesterol can kill us. Most physicians react by reaching for their prescription pads. Drugs to lower cholesterol, especially the statin drugs like Mevacor and Lipitor, are among the most commonly prescribed drugs on the market. Unfortunately, like all drugs, they come with side affects. We'd be much better off if we took control of our cholesterol without resorting to drugs.

Fortunately, there are ways to do just that.

The first step is a healthy lifestyle. You already know it, but exercise is part of that.

Exercise has so many benefits -- maintaining function, controlling weight, lowering blood pressure, fighting depression, etc. -- that if it were a drug, it would be a blockbuster. Most people look for a pill instead of making healthy choices and taking action. Don't be like them. Exercise is the best way to raise your HDL (the "good" cholesterol).

Diet is next.

Reduce the saturated fat in your diet and absolutely avoid trans-fats. Nutritionists have vilified beef and other red meats because of their saturated fat content. That's a valid point for most beef, but grass-fed beef and bison are a different matter.

That's because in nature, cattle eat grass. Feed them grain, and their meat changes drastically. The total fat increases. Even worse, the ration of omega-6 to omega-3 (the healthy fat associated nowadays with fish) changes from 4:1 to 20:1! And that's not good.¹

If you're a meat eater, switch to grass fed beef and bison.

Be sure your diet is high in fiber. Five to 10 grams of soluble fiber a day lowers LDL cholesterol by about 5%. Oatmeal is a good source of soluble fiber. Also, soluble fiber supplements are available now (Benefiber® is one brand).

As a bonus, soluble fiber can also be taken as a weight loss aid. People who take a serving of soluble fiber in 8 oz of a calorie-free liquid 30 minutes or so before every meal tend to eat less. They lose weight without changing anything else.^2-3

After reducing the bad fats, the next step is to increase the good fats. Almonds and walnuts are a good way to do this -- they both lower cholesterol. Nuts are very calorie dense, but ideally, the saturated fat calories you eliminate from your diet will more than make up for adding them to your diet.

Other good fats include omega-3 fatty acids. These are the fats found in fish, as well as in flax seeds. Adding them to your diet helps lower triglycerides. I recommend using both. Eat fish such as salmon once a week and take a fish oil supplement daily (2-4 grams a day -- more if your doctor recommends it).

Also, grind up 2 tablespoons of flax seed every day and have it on cereal, mixed in yogurt, or any other way you enjoy it. Grind it fresh and don't heat it -- the oil spoils easily. I recommend the whole flax seed rather than just the oil because of the benefits of the fiber and other nutrients in the whole seed.

Garlic or garlic supplements are another cholesterol-lowering addition you can make to your diet. If using fresh garlic, let it sit for 5 minutes or so after chopping, before you cook with it. Heat destroys enzymes activated by chopping that form beneficial compounds in the garlic. If you use a supplement, take 600 to 1200 mg a day divided into 2 or 3 doses.

The plant sterols, beta-sitosterol and beta-sitostanol both lower cholesterol by blocking the absorption of ingested cholesterol. They are available as supplements, and also are included in spreads like Take Control or Benecol.⁴

Taken together, these recommendations will not only lower your cholesterol, they'll contribute to your overall heath and vitality. No statin drug can make that claim.

Finally, if you are taking a statin drug, I believe it's absolutely mandatory that you supplement with CoQ10. This compound supports cardiac function and statin drugs block its production. Take 100-200 mg a day.

References

1. Daley et al. A Literature Review of the Value-Added Nutrients found in Grass-fed Beef Products. http://www.csuchico.edu/agr/grassfedbeef/health-benefits/index.html.
2. Howarth, N.C. et al. (2001). Nutr Rev. 59, 129-139.
3. Yao, M. and Roberts, S.B. (2001). Nutr Rev, 59, 247-258.
   
4. Plat J, Mensink RP. Am J Cardiol. 2005;96(1A):15D-22D.

[Ed. Note: Joseph F. McCaffrey, MD, FACS is a board-certified surgeon with extensive experience in alternative medicine, including certification as a HeartMath Trainer. His areas of expertise include mind-body interaction and cognitive restructuring. Dr. McCaffrey strives to help people attain their optimum level of vitality through attention to all aspects of wellness.]

Nutrients & Health: Acetylcarnitine as an Alternative Treatment for ADHD By Ray Sahelian, MD

Prescription stimulants like Ritalin and Adderall are the treatment of choice for most children with ADHD. While these drugs are beneficial in reducing symptoms, their long-term effects are unknown.

Now, a new study has shown that a safe, natural substance called acetylcarnitine, also known as acetyl-L-carnitine, may help with ADHD. Italian researchers gave acetylcarnitine supplements to children with the genetic disorder known as Fragile X Syndrome, an inherited genetic defect that may also cause autism and ADHD.¹

The group consisted of boys between the ages of 6 and 13 who took either acetylcarnitine or placebo for a period of one year. Those who took acetylcarnitine had a much better outcome at the study's conclusion including reduced hyperactivity and improved social behavior.

Comments: I have not seen any studies on the use of acetylcarnitine in children with ADHD who do not have Fragile X Syndrome. However, it is a safer option than prescription stimulants and is certainly worth a try.

The ideal dosage of acetylcarnitine for long-term treatment of ADHD in children isn't known, but a dosage of 5 to 10 mg per 2.2 lb (1 kilo) is a reasonable one to begin with. This dosage can be adjusted higher or lower as needed. For a 66-lb child, this would be about 200 to 300 mg per day.

Inform your child's doctor about this study and both of you can agree on an appropriate dosage.

Reference

1. Torrioli MG et al. Am J Med Genet Part A 2008; 9999: 1-10.

[Ed. Note: Ray Sahelian, M.D. is a practicing physician and the best-selling author of Mind Boosters. He is a leading authority on natural supplements and nutrition. For the latest research on organic ways to improve your health and well-being, click here.]

Recipes: Apple Crisp By Kelley Herring

You can indulge in this delicious, low calorie alternative to all-American apple pie without a worry. That's because traditional apple pie loads a hefty 296 calories per serving, while this one is a guilt-free 73. Need another reason to indulge? A recent review study published in Nutrition Journal found that apples were the fruit found to be most consistently associated with a reduced risk of cancer, heart disease, asthma, and type 2 diabetes when compared to other fruits and vegetables.¹ Seconds, anyone?

Serves: 12

Time to Table: 1 hour

Healing Nutrient Spotlight
Good source of fiber

Ingredients
4 organic apples, cored and cut into thin slices or bite-size pieces
1/2 cup organic raisins
3 tbsp. organic, cloudy apple juice
1/4 cup organic whole wheat or brown rice flour
1/4 cup organic old-fashioned rolled oats
1/4 cup organic erythritol (try ZSweet)
3/4 tsp. ground cinnamon
3/4 tsp. ground nutmeg
3/4 tbsp. organic cold butter, cut into small pieces

Preparation
Preheat oven to 375°. Coat an 8-inch square baking dish with cooking spray.
Combine apples, raisins and apple juice in bowl, toss well and set aside. In another bowl, combine flour, rolled oats, erythritol, cinnamon and nutmeg. With pastry blender or knife and fork, cut in butter until mixture resembles coarse meal. Transfer apple mixture to baking dish. Sprinkle flour mixture evenly over surface. Lightly coat top with cooking spray. Cover and bake 30 minutes. Uncover and bake for 20 minutes more or until apples are tender. Remove from oven and let stand on wire rack at least 20 minutes. Cut into squares and serve warm or at room temperature.

Nutrition Information
73 calories, 1 g total fat, 0.5 g saturated fat, 0 g trans fat, 0.3 g monounsaturated fats, 0.2 polyunsaturated fats, 2 mg cholesterol, 7 mg sodium, 16 g carbohydrate, 2.5 g fiber, 9 g sugars, 1 g protein

Reference

1. Boyer J, Liu RH. Nutr J. 2004 May 12;3(1):5. PMID:15140261.

[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 04-04-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com

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