After my family physician insisted that I begin to take Lipitor for my high cholesterol, I became determined to lower my cholesterol naturally, without the aid of prescription drugs.
Here are a few simple tweaks I made to my diet to do so:
1. Breakfast: Instead of a bagel and cream cheese, I opted for oatmeal and an apple.
Why does this work?
It works because both oatmeal and apples contain soluble fiber, which help me to lower my cholesterol-- the bad kind, that is (otherwise known as LDL cholesterol). Soluble fiber also reduces the absorption of cholesterol into your bloodstream. All it takes is 5 to 10 grams (or more!) a day to reduce your total and LDL cholesterol levels. There are 5 grams of fiber in one medium apple. 1 1/2 cups of cooked oatmeal has 6 grams of fiber-- so I reach my daily quota by breakfast time alone!
See, little tweaks make a big difference. Let's continue, shall we?
2. Snack Time: I work in an office and get snacky around 3pm everyday. Instead of hitting up the vending machine, I've stocked up on walnuts and almonds and keep them in my desk.
Why does this work?
Nuts are rich in polyunsaturated fatty acids which help to keep blood vessels healthy and reduce cholesterol. All it takes is a handful (about 1.5 ozs) a day to reap the full benefits-- so be careful about portion size, as nuts are high in calories. Don't limit yourself to walnuts and almonds. You can also eat hazelnuts, peanuts, pecans, some pine nuts and pistachios. Raw nuts are the ones you are looking for, so don't be fooled into buying the sugar coated or salted varieties.
3. Dinner: Instead of ranch dressing on my salad, now I use Extra Virgin Olive Oil (2 teaspoons) and balsamic vinegar.
Why does this work?
Olive oil contains antioxidants that help to lower my LDL (bad) cholesterol. At the same time, it doesn't touch HDL (good) cholesterol. My wife also uses it to saute vegetables for dinner or she'll add it to a marinade when we are grilling. When I'm feeling indulgent, I'll have some freshly baked bread and dip it some olive oil. Just like nuts, olive oil is high in calories, so be mindful of how much you pour. I prefer extra virgin olive oil, first cold pressed.
4. Dinner: Instead of beer with my pizza, I'll have a glass (or two) of red wine.
Why does this work?
The antioxidants (specifically, flavonoids) contained in red wine help to increase HDL cholesterol (good) by 20%! Flavonoids also help to lower your risk of atherosclerosis (clogged arteries), and help to lower blood pressure. No more than one glass a day is recommended for women (or 2 for men). If you aren't a wine drinker that is OK, because grape juice is just as good for you!
5. Dessert: Instead of a piece of cake, I'll have a few pieces of dark chocolate after dinner.
Why does this work?
It works because dark chocolate (the purest you can find, please) has the same kind of antioxidants that are contained in red wine and grape juice-- flavonoids. Two squares (about ? oz.) contain the same amount (400 mgs) of antioxidants as a glass of red wine. Look for dark chocolate that has at least 60% cocoa solids. Steer clear of milk and white chocolate- dark chocolate is the one to buy. But remember, just like nuts and olive oil, chocolate, even heart healthy dark chocolate, is laden with calories, sugar and saturated fat. There are better ways to get those antioxidants in-- like from veggies, whole grains and fruit- and those are low in fat, don't contain caffeine and are high in fiber. Everything in moderation, right?
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