Q: What is your opinion on lowering cholesterol levels? My LDL and HDL lab results were off, and I don’t want to take medications because I heard they have potential side effects. How can I lower and manage my cholesterol levels and avoid taking medication for rest of my life?
A: Elevated cholesterol levels increase our risk for cardiovascular disease. Even more important than the total cholesterol level is the relative and absolute amounts of LDL (“bad”) and HDL (“good”) components of cholesterol.
Although cholesterol is an essential chemical for our body, providing the basic molecule for many essential hormones, too much cholesterol increases the deposition of fat into our blood vessels, increasing our chances for a stroke or heart attack. Most cholesterol that circulates in our body is manufactured in the liver.
Only 15 percent actually comes from the foods that we eat; however, diet is the most direct non-drug way we have to modify cholesterol levels. Cholesterol is a component of animal fat so that any food derived from animals will carry some cholesterol – red meat, fowl, seafood and dairy are all sources of cholesterol.
Favoring a mostly vegetarian diet is the easiest way to reduce cholesterol intake and blood levels. Mono-hydrogenated oil such as olive oil and omega-3 fatty acid rich flax seed and cold water fish have been shown to have a positive effect on cholesterol levels, while partially hydrogenated vegetable oils have a negative effect.
An Ayurvedic herb called guggulu (Commiphora mukul) has been shown in studies to lower cholesterol levels by about 15 percent. It is derived from a resin and acts similar to some Western medicines to bring cholesterol out through the digestive tract.
Red yeast rice utilized in Traditional Chinese Medicine contains natural sources of monacolin K, the basis of the medication, lovastatin. Another product developed in Cuba known as policosonal is derived from sugar cane wax and has been suggested to lower serum cholesterol levels, although a recent study failed to confirm the results reported in earlier studies.
If despite lifestyle changes your cholesterol level remains unacceptably high, the “statin” drugs are generally successful with low risk of side effects. Liver and muscle toxicity are known side effect (and have also been reported with red yeast rice). It’s important to remember that a risk factor means that your chances are increased – it does not mean that because your cholesterol level is elevated that you will definitely have problems with your blood vessels.
There are several other important risk factors for heart disease that can be modified through conscious choices. High blood pressure should be identified and treated. In the early stages, a meditation or relaxation technique can be helpful. Lack of regular exercise is another risk factor.
Some moderate aerobic activity three times per week for 30 minutes is sufficient for most people to gain the benefits. Hostility is a substantial independent risk factor for heart disease. Look at the underlying conversation you are having with your life. Is it one of resentment and blaming? If so, change whatever needs changing so your inner dialogue can be one of enthusiasm and enjoyment.
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