How to lower your cholesterol without drugs There are many ways to lower cholesterol naturally without resorting to statin drugs that block the body’s ability to make it in the first place. The reason why this is a better place to start is firstly because it helps you address the true underlying causes of high cholesterol and secondly because cholesterol lowering drugs have significant side-effects. That being said, everything in this report can be done alongside cholesterol lowering drugs.
My one provision is to encourage you to also take CoQ10 if you are on statins. The positive changes you can make that have a direct effect on your cholesterol levels are:
• Following a low GL diet
• Increase plant sterols and soluble fibres
• Supplementing high dose niacin (B3), plus a high strength multi and extra vitamin C and magnesium
• Increasing omega 3 fats, both from diet by eating fish, and from supplements
• Exercising and losing weight with a low GL diet
• Reducing your stress level Putting all these factors together is a winning formula.
Mike T is a case in point. “In mid-April I had my blood checked and found my cholesterol to be 6.5. I do eat really healthily and felt that my condition was due to hereditary cholesterol rather than dietary factors. A friend had reduced theirs through the supplements recommended in your book, so I thought it was worth a try. Five weeks later I went for a second blood test to find my cholesterol had dropped to 5.1. My GP couldn’t believe it! He would not wholeheartedly acknowledge the success, but he didn’t knock it either, saying whatever you are taking is working – come back in a year!”
Another success story is that of Andrew from Dublin. His cholesterol was 8.8 mmol/l. He was also gaining weight, feeling tired and stressed, and not sleeping well. He was put on statins and, six months later, it was 8.7. The lack of response, plus side-effects, led him to stop. Andrew attended one of my 100% health workshops, changed his diet and started taking supplements including high dose niacin, vitamin C and omega 3. Three weeks later, he had lost 10 pounds, his energy levels were great, he no longer felt stressed and he was sleeping much better. And his cholesterol level had dropped to a healthy 4.9. Your ideal cholesterol The medical profession’s obsession with lowering total cholesterol below 5, and some say even lower, is not consistent with the evidence of what really correlates with risk. Ideally, you want: Total cholesterol below 5.2 mmol/l HDL cholesterol above 1.6mmol/l Cholesterol/HDL ratio equal to or less than 3/1 Triglycerides below 1 mmol/l Triglycerides/HDL equal to or less than 2/1 This is the Holy Grail and when you achieve this there is really no need for medication.
The low Glycaemic Load diet is the key Official diet advice is that we should eat lots of starchy carbohydrates such as bread, rice and potatoes. But it is exactly these high glycaemic load foods that raise your blood sugar and cholesterol levels; examples include the bread and cakes made from refined flour that rapidly releases glucose into the blood stream. As a way of lowering the risk of heart disease, this is far from ideal. Because they make blood sugar levels soar, high glycaemic foods cause more of the fat-storing hormone insulin to be released, as well as boosting production of the stress hormone cortisol.
So what happens to the extra glucose sloshing about in the blood stream? It gets stored as fat and up goes your triglyceride levels. In time you become insensitive to insulin, and thus make more, which pushes your cholesterol level even higher. The link between high glycaemic foods and dangerous fat levels showed up clearly in a study just published that showed mice fed a diet of high glycaemic starchy foods developed a potentially deadly condition known as 'fatty liver'; they also had twice the amount of fat in their bodies as those on a low glycaemic diet even though they weighed the same .
Much more effective for maintaining a healthy heart is the Mediterranean diet. It’s based on foods that have had little processing such as fruits vegetables pulses and whole grains and as a result releases glucose much more slowly into the blood stream. It also encourages you to eat quite a lot of fat, especially olive oil and omega 3. The low Glycaemic element of the diet reduces your cholesterol levels and is also an effective way of losing weight. Meanwhile the healthy fats help to protect the heart. A recent meta-analysis of weight loss studies concluded that “Overweight or obese people lost more weight on a low Glycaemic Load diet and had more improvement in lipid profiles (cholesterol and triglycerides) than those receiving conventional (low fat, low calorie) diets” .
Other benefits were greater loss in body fat, reductions in bad ‘LDL’ cholesterol, and increases in good ‘HDL’ cholesterol. There are lots of studies that have shown highly significant reductions in cholesterol, and increases in HDL, when people follow a low GL diet. I should point out that my low GL diet is very precise and has a lower GL per day than most of the diets used in studies. So you can expect even better results, however you will not go hungry. Increase plant sterols and soluble fibres Plant sterols are present in pulses, including beans and lentils. The most researched in this respect is soya, which is why many soya products rightly claim that they help lower cholesterol. There are also plant sterol enriched margarines, such as Benecol, which make similar claims. Studies have shown that regular consumption of one to three grams ......
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