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5 Secrets To Lower Cholesterol
5 Secrets To Lower Cholesterol
5 Secrets to Lower
Cholesterol Naturally
w w w . b e l m a r r a h e a l t h . c o m
5 secrets to lower cholesterol naturally is published by Bel Marra Health, Harvard Square,
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appropriate health professional. The opinions herein are exactly that, they are opinions of the
author. 0514
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5 secrets to lower cholesterol naturally
5 Secrets to Lower
Cholesterol Naturally
Let’s face it: an inordinate number of emia (abnormally high levels of any
adults have high cholesterol. Nearly or all lipids and/or lipoproteins in the
40 million Americans have it, and blood). Many doctors suggested that
another 100 million have higher- cholesterol levels should not exceed
than-healthy levels. It’s all a natural 180 mg/dl. Your total cholesterol is
byproduct of the less-than-ideal diets made up of: low-density lipoprotein
we’ve all been keeping for decades (LDL), the “bad” form that causes
and decades. Cholesterol has become blockage in the arteries; high-density
something we must fight to keep lipoprotein (HDL), the “good” one
down, and we must keep fighting and that prevents cholesterol from build-
never stop, because our hearts’ health ing up in the arteries; and triglycer-
depends on it. It is notable that cho- ides, a form of fat in your blood that
lesterol is not the problem in China is dangerous.
that it is here. Coronary heart disease is the
This problem is not so signifi- most common cause of death in
cant in what it is, but rather what the United States. Approximately
it does: high cholesterol will cause 500,000 Americans die of this dis-
hardening of the arteries, a very ease each year. Researchers have
dangerous condition indeed. High found many risk factors that pave
levels of cholesterol irritate the walls the road to heart attacks that are also
of blood vessels and cause them to
change. The higher your cholesterol,
the greater the risk for heart disease.
Blocking your body from raised
cholesterol means shielding it from
these diseases: dyslipidemia (abnor-
mal amount of lipids in the blood),
hypercholesterolemia (high blood
cholesterol) and hyperlipoprotein-
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5 secrets to lower cholesterol naturally
preventable. One of them is high not have been taking the right kind.
cholesterol. These are essentially If you get 10 grams more per day of
fats floating in your bloodstream, soluble fiber, it not only could help
with the LDL type being extremely lower cholesterol, but could also trig-
dangerous when it collects in large ger a 29% drop in heart attack risk,
amounts. as revealed in a Harvard study.
Even though the relationship Eating fiber, either in your diet
between heart disease and high cho- or via supplements, is directly linked
lesterol is well-established, both the with both the prevention and treat-
medical and lay communities are ment of many diseases. All the talk
to blame for not doing a good job about fiber’s importance for the
in controlling the epidemic of high human body is not debatable. Fiber
cholesterol in North America. From is simply huge when it comes to
a large population survey, it’s esti- good health, but the average adult
mated that only about two percent of in North America falls well below
people with high cholesterol levels nutrition recommendations for daily
are being treated. Moreover, of those fiber intake. And this means that
being treated with drugs, less than the amazing health benefits of this
50% are actually taking it as directed simple substance are going unused.
by their physicians. For the others,
who knows if they even take the Fiber’s many incarnations
drug? In all, about 52 million adults
Let’s take a quick peek at the many
require dietary changes, and another
varieties of fiber, because it isn’t
13 million adults need a cholesterol-
just one thing. In 2001, experts de-
lowering agent.
veloped specific definitions of fiber
So…what will that agent be? that distinguish between dietary fiber
1. Fiber
You may have heard that fiber low-
ers cholesterol. But if you’ve tried
it and didn’t get results, you might
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5 secrets to lower cholesterol naturally
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5 secrets to lower cholesterol naturally
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5 secrets to lower cholesterol naturally
any bitterness. When good green tea drank 10 cups of green tea a
is steeped, the water remains fairly day experienced a 58% reduc-
clear and the leaves remain green. tion in the risk of death from
The water’s temperature should be coronary heart disease as com-
about 85°C. But, of course, fresh pared to those who drank only
green tea can be harder to find over three cups a day.8
here, so many of us settle for pack- 3. Could lower blood pressure:
aged brands. In a Japanese study, 240 obese
individuals were given green
Its heart-pumping abilities tea containing 583 mg of cat-
This report focuses on cholesterol echins or placebo.9 In the group
in particular, but below we give a treated with green tea, there was
roundup of reasons why green tea’s a lowering of systolic blood
a heart-healthy beverage or supple- pressure as compared to the
ment. You’ll find cholesterol in placebo group. Moreover, the
there, along with some other intrigu- green-tea-treated group had a
ing cardiovascular-related abilities. reduction in body fat and LDL
cholesterol as well.
1. Could lower cholesterol: In a
study conducted in China, 220 4. Could prevent strokes: In a
men and women with mild to Japanese study with 4,200 men
moderate high cholesterol were and women who died of car-
randomly assigned to a daily diovascular diseases or cancers,
capsule containing green tea drinking green tea was inverse-
extract or placebo for a total ly associated with death due to
of 12 weeks.7 In those treated all causes (except cancer)—and
with the green tea extract, total due to heart disease in particu-
and LDL (bad) cholesterol lar.10 This protective effect was
were significantly lowered by stronger in women than men.
11.3% and 16%, respectively, The strongest inverse associa-
as compared to no change in the tion was observed in those with
placebo-treated group. stroke. Compared to women
who drank less than one cup
2. Could reduce risk of death
of green tea a day, those who
from coronary heart disease:
drank six or more cups a day
In a Japanese study involving
had a 42% lower risk of dying
8,522 men and women followed
from stroke.
for 12 years, those men who
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5 secrets to lower cholesterol naturally
Info you need to know has mounted that they could help
Green tea can be drunk, or taken in lower cholesterol levels. They are, in
pill form. One cup contains 50 to fact, compounds that are related to
100 mg of polyphenols. Three cups, cholesterol. We eat them every day
the average amount drank in Asian in margarine, salad dressings, fruits,
countries, contain anywhere between vegetables, nuts, seeds, cereals, le-
240 mg and 320 mg of polyphenols. gumes, soy products, and oils. An-
A green tea tablet contains 100 mg, other positive reason to eat healthy.
whereas the capsules contain various In order to get an amount that
amounts: 100 mg; 150 mg; 175 mg; will lead to effects in the body, aim
333 mg; 383 mg; or 500 mg. for between 3.4 and 5.1 g per day.
To reduce cholesterol, drink 10 Use them together with nutrient-rich
or more cups a day or take theafla- vegetables, most particularly yellow/
vin-enriched green tea extract, 375 orange and dark green vegetables.
mg a day for 12 weeks. That would Getting two to three servings of
be an important natural ingredient foods fortified with plant sterols is
that improves the cholesterol-lower- going above and beyond, to a great
ing process. healthy place, and will definitely
help provide the recommended lev-
els for controlling cholesterol.
3. Plant sterols
And here we have a botanical won- The yogurt principle
der that could reduce LDL (“bad”)
A 2008 study has found that plant
cholesterol by significant amounts.
sterols, when consumed with a low-
Nutrients from plants work wonders
fat yogurt, could help lower blood
against high cholesterol. And one
cholesterol levels. It represents
plant sterol is leading the pack. It has
another dietary way to take high
been found to lower total cholesterol
cholesterol into your own hands. In
10.2% and LDL cholesterol 14.1%
the study, 26 adults with high cho-
by researchers in the prestigious New
lesterol kept low-fat diets. They took
England Journal of Medicine.11 Its
a single dose of plant sterols during
name is “sitostanol,” and one great
a meal, and then the same dose with
place to find it in is margarine.
an afternoon snack. They discovered
that one snack in particular helped
What are these?
harness the power of plant sterols:
Sterols are natural substances found yogurt. “These results indicate that
in plants. Over many years, evidence
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5 secrets to lower cholesterol naturally
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5 secrets to lower cholesterol naturally
elasticity of aging blood vessels that Get the most from garlic
tend to get more rigid as time goes It should come as no great surprise
on. Garlic also widens the arteries by that the beloved root we all know as
relaxing the muscles surrounding it. garlic is good for the heart. It’s been
One study, on patients between 50 the subject of many studies over the
and 80 with atherosclerosis, found years trying to assess exactly how it
that 900 mg of garlic reduced the helps. Now a new study has weighed
formation of plaque on the arteries in, and it says that garlic basically
by up to 18%.16 makes your blood vessels stronger
High cholesterol: Though the and healthier.
evidence is mixed, garlic has strong Researchers have found natural
potential to lower cholesterol levels compounds in the garlic that make
modestly. Researchers compared your blood vessels release hydro-
the results of 13 previous trials and gen sulfide. This chemical plays an
found proof that the herb lowered essential role in the body, causing
cholesterol about five percent fur- those vessels to relax. It also lowers
ther.17 Other studies have found that the amount of inflammation in the
this ancient and powerful herb could area. Both are important for a proper
raise HDL cholesterol levels as well, flow of blood.
thus strengthening the cardiovascular
system. The researchers say that fresh
garlic (rather than supplements) is
Hypertension: Garlic is an old the way to go. A “garlic-rich diet”
remedy for hypertension. Several will help ensure your blood vessels
studies have proved that garlic low- remain healthy.19
ers blood pressure modestly. For
instance, one study used 2.4 g of One important part of the study
garlic in nine patients with severe was that researchers crushed the
hypertension. Amazingly, only five clove of garlic first. To get the ben-
hours elapsed before systolic pres- efits of the hydrogen sulfide, it’s
sure fell an average of 7 mm and important to prepare the garlic prop-
diastolic pressure 16 mm. The latter erly. Crushing is the key. In fact, the
continued on a significant decrease differences in past studies may have
for up to 14 hours after the dose with to do with how garlic had been used.
no side effects.18 Other studies have This isn’t the first time we’ve
found that 900 mg is a good amount heard about crushing garlic. A recent
to eat a day for this purpose. study showed that crushing garlic
keeps the healthy compounds intact
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5 secrets to lower cholesterol naturally
during the cooking process. The test. They found that the compounds
crushing process protects garlic from remained at the six-minute mark
damage in the frying pan.20 rather than disappearing.
They found that boiling gar-
lic for three minutes or cooking it 5. A healthy lifestyle
in a 400-degree oven for the same approach
time provides the same amount of
There is one particular all-natural ap-
compounds as raw garlic. But if we
proach that has been shown to slash
notch the time up to six minutes, we
high cholesterol up to 37.4%!—a
find that the cooking process nearly
huge drop to say the least.21 It is a
destroyed this uncrushed garlic.
lifestyle approach that people are
Then they crushed the garlic, using
turning to more and more, and could
a press, and put it through the same
represent a great way to lower cho-
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5 secrets to lower cholesterol naturally
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5 secrets to lower cholesterol naturally
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5 secrets to lower cholesterol naturally
and 2) eat fewer calories. For point foods rather than refined foods.
one, you exercise. For point two, Don’t overeat either. You’ll be able
you can consume less food. That’s to tug down your own cholesterol
what most diets tell you. But an levels by eating healthy and eating
easier way to do it is to eat less fat, smart. A big, big part of this is to
because you then don’t have to eat follow a plant-based diet as much as
less food. possible. Stress vegetables, legumes
The key phrase in all of this and whole grains in your daily meals
is complex carbohydrates. High and snacks. Eating, alone, as Dr.
in fiber, these foods are digested Ornish suggests, can truly have a
slowly, so you get all the nutrients major impact on cholesterol, no
and you feel full. All the substances matter how high your levels are.
in these foods—fruits, vegetables, Regular exercise is vital. Walk
grains, and legumes - are the ones briskly 30 minutes a day to maintain
responsible for protecting against general health and 60 minutes or
heart disease and cancer, while more a day if you want to lose some
slowing down the aging process. weight. Maintain a normal body
Dr. Ornish’s plan is about alter- weight, which will correspond with
ing your food choices, cutting down improved cholesterol levels. Quit
on fat, and increasing your intake of smoking, if you have this bad habit,
complex carbs. as it’s a fact that smoking cigarettes
will increase insulin resistance,
which will lead to many
In the end...
cardiovascular diseases. Monitor
Flowing with the ideas put forward your cholesterol and triglyceride
in this special report thus far, there levels periodically. Ask your physi-
are many ways you can help yourself cian to check your cholesterol (HDL
eat your high cholesterol down to a and LDL), triglycerides, and blood
lower level. Let’s end on these pressure about once a year,
helpful notes. especially after age 40.
Refining your diet is a big key. Together, let’s make this nation
Since high cholesterol is mostly one that doesn’t fall victim to
caused by eating saturated fats, start cholesterol!
limiting those foods in your diet.
Substitute fruits and vegetables for
meat products—particularly red
meat. Ensure you are eating whole
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5 secrets to lower cholesterol naturally
Sources:
1. Institute of Medicine, “Dietary, functional, and Total Fiber. Dietary Reference Intakes for Energy, Carbohydrate,
Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids,” Washington, D.C. National Academies Press:
2002: 265-334.
2. Pereira, M.A., et al., Archives Internal Medicine 2004; 164: 370-6.
3. Pereira, M.A., et al., “Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies,” Arch.
Intern. Med. 2004; 164: 370-6.
4. Rimm, E.B., et al., “Vegetable, fruit, and cereal fiber intake and risk of coronary heart disease among men,”
JAMA 1996; 275: 447-51.
5. Brown, L., et al., “Cholesterol-lowering effects of dietary fiber: a meta-analysis,” Am. J. Clin. Nutr. 1999; 69:
30-42.
6. Maron, D.J., et al., “Cholesterol-lowering effect of a theaflavin-enriched green tea extract: a randomized con-
trolled trial,” Arch. Intern. Med. June 23, 2003; 163(12): 1,448-1,453.
7. ibid.
8. Miura, Y., et al., “Green tea polyphenols prevent oxidative modification of low density lipoproteins: an ex-vivo
study in humans,” J. Nutr. Biochem. 2000; 11: 215-222.
9. Nagao, T., et al., “A green tea extract high in catechins reduces body fat and cardiovascular risks in humans,”
Obesity 2007; 15: 1,473-83.
10. Kuriyama, S., et al., “Green Tea Consumption and Mortality Due to Cardiovascular Disease, Cancer, and All
Causes in Japan,” JAMA 2006; 296: 1,255-65.
11. Miettinen, T.A., et al., “Reduction of serum cholesterol with sitostanol-ester margarine in a mildly hypercholes-
terolemic population,” N. Engl. J. Med. Nov. 16, 1995; 333(20): 1,308-12.
12. Rudkowska, I., et al., “Cholesterol-lowering efficacy of plant sterols in low-fat yogurt consumed as a snack or
with a meal,” J. Am. Coll. Nutr. Oct. 2008; 27(5): 588-95.
13. Gylling, H., and Mietinen, T.A., J. Lipid. Res. 1996; 37: 1,776-1,785.
14. Jenkins, D., et al., J. Am. Med. Assoc. 2003; 290: 502-510.
15. Warshafsky, S., Kamer, R.S., and Sivak, S.L., “Effect of garlic on total serum cholesterol. A meta-analysis,” Ann
Intern Med. Oct. 1, 1993; 119(7 Pt 1): 599-605.
16. Koscielny, J., et al., Atherosclerosis 1999; 144: 237-49.
17. Stevison, C., et al., Annals of Internal Med. 2000; 133: 420-429.
18. Pharmacotherapy 1993; 13(4): 406-7.
19. Benavides, G., et al., “Hydrogen sulfide mediates the vasoactivity of garlic,” Proceedings of the National
Academy of Sciences, Oct. 19, 2007.
20. Cavagnaro, P., Journal of Agricultural and Food Chemistry Feb. 2007; 55: 1,280-1,288.
21. Koertge, J., et al., Am. J. Cardiol. June 1, 2000; 91(11): 1,316-22.
22. Ornish, D., “Comparison of diets for weight loss and heart disease risk reduction,” JAMA Apr. 6, 2005; 293(13):
1,589-90.
23. Jia, L., et al., “Short-term effect of cocoa product consumption on lipid profile: a meta-analysis of randomized
controlled trials,” Am. J. Clin. Nutr. May 26, 2010.
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