More than a quarter of Americans age 40 and older take Lipitor, Zocor, or another cholesterol-lowering statin drug. Yes, these medications do lower cholesterol. However, their potential benefits pale in comparison to the known dangers of these prescription drugs. There is nothing—I repeat, nothing—that these medications add to a program of cardiac prevention that can’t be achieved with much safer, less expensive therapies that lower cholesterol naturally.
High cholesterol is not a disease per se. It’s simply one of many risk factors for heart disease. That’s why, when patients taking statins come to the Whitaker Wellness Institute, we get them off these medications and start them on a multipronged program that not only helps to lower cholesterol levels but improves multiple aspects of health. Read on to learn how to lower cholesterol naturally and safely, starting with the foods you eat.
Lower Cholesterol Naturally With Flaxseed
James, a 62-year-old from Tennessee, got a wake-up call when he learned his cholesterol measured a scary 288 mg/dL (normal is considered to be less than 200). But rather than taking a cholesterol-lowering statin drug, he decided he’d rather try to lower cholesterol naturally with changes to his diet. Six months later, his cholesterol level was a very respectable 188.
James attributes his lower cholesterol to flaxseed. He simply mixed a quarter cup of ground flaxseed in juice and drank it once a day, an hour before his main meal. After only 15 days, his cholesterol fell to 232, and six months later it plummeted to 188. Lower cholesterol wasn’t the only health benefit James experienced. During those six months he lost 33 pounds, and also noted remarkable improvements in his energy level, skin, hair, and vision. He commented, “I feel better than I did 10 years ago.”
The reason flaxseed works so well to lower cholesterol naturally is because it is an excellent source of fiber. Soluble fiber—whether it’s from flax, psyllium, or another source—binds to bile acids in the intestinal tract and interferes with the reabsorption of cholesterol into the bloodstream. It also contains an abundance of insoluble fiber or “roughage,” which helps prevent constipation, as well as lignans, plant compounds that are converted in the gastrointestinal tract to hormone-like substances with potent anti-cancer activity. In addition, flaxseed is nature’s richest plant source of protective omega-3 essential fatty acids (EFAs).
Because the oils in ground flaxseed can quickly become rancid, I recommend using whole flaxseed, rather than pre-ground seeds. Whole flaxseeds are extremely shelf-stable and can be stored for years. These tiny golden or brown seeds have a rich, nutty flavor and can be sprinkled on cereal and salads or mixed in water or a protein drink (stir and drink quickly, as it thickens as it sits). Simply grind them in a food mill or coffee grinder before serving.
Lower Cholesterol Naturally With Plant Sterols
You’re probably familiar with products such as Smart Balance that claim to lower cholesterol, but have you ever wondered how loading up on calorie-heavy spreads could possibly improve cholesterol levels? It’s because they’re packed with sterols.
Sterols (also called phytosterols) are natural fatty substances found in all plants. Similar in structure to cholesterol, plant sterols have unique health benefits. Numerous studies since the 1950s have confirmed sterols’ extraordinary ability to lower cholesterol naturally. In one of them, published in the New England Journal of Medicine, daily intake of 1,800 to 2,600 mg of sterols decreased total cholesterol by 10.2 percent and LDL cholesterol by 14.1 percent.
Several different explanations for these effects have been proposed, but it is widely believed that the structural similarities between sterols and cholesterol cause the two to compete for absorption in the small intestine. This lowers blood levels of LDL while leaving HDL (“good”) cholesterol largely unaffected, resulting in better HDL/LDL cholesterol ratios. What’s more, sterols’ actions do not interfere with other cholesterol-lowering supplements or drugs, so they can be safely added to existing regimens.
The thing I like about using phytosterols to lower cholesterol naturally is that you can get them several ways. You can drink them in juice, (Minute Maid Heart Wise orange juice), eat them in spreads (Smart Balance), and even enjoy them in caramel-flavored candies (Benecol Smart Chews). However, the most concentrated sources of plant sterols are in nutritional supplements formulated to support lower cholesterol levels.
Lower Cholesterol Naturally With Garlic
Garlic (Allium sativum) is another food that helps lower cholesterol naturally. Dozens of studies have been conducted on garlic’s ability to lower cholesterol, some of them showing reductions of up to 20 percent. Even more important, garlic tends to lower LDL cholesterol, which is implicated in atherosclerosis, and raise HDL cholesterol, which transports cholesterol to the liver where it is excreted from the body.
The active constituents in garlic (allicin and other sulfur compounds) also enhance the immune system, have direct antimicrobial activity, and even block the formation of certain cancer-causing compounds. In addition, there is a growing body of scientific research focusing on garlic’s broad range of cardiovascular benefits. Garlic lowers blood pressure, discourages platelet aggregation (clumping of blood cells), and protects the arteries from free-radical damage.
The great thing about using garlic to lower cholesterol is that you can enjoy it as a flavoring in food, either cooked (sauces, etc.) or raw (salad dressings). Garlic supplements are also widely available.
Lower Cholesterol Naturally With Beans
Beans are another food winner in the quest to lower cholesterol naturally. They contain vitamins, minerals, phytonutrients, and other constituents that enhance multiple aspects of health. But what makes beans particularly effective when it comes to lower cholesterol is their fiber content. Like flaxseed, beans are abundant in soluble fiber, which reduces the reabsorption of cholesterol in the gut. In a 2014 meta-analysis, Canadian researchers evaluated 26 studies involving more than 1,000 participants and found that eating one serving (3/4 cup) of legumes daily was linked with a 5 percent reduction in LDL cholesterol. Benefits were particularly notable in men.
Beans can be incorporated in the form of dried or canned varieties, chickpeas, lentils, peas, and other legumes. Additional options include edamame, tofu, tempe, and other foods derived from soybeans. You can also lower cholesterol naturally by adding soy protein powder to your favorite smoothie recipe.
Recommendations for Lower Cholesterol Recap
Here’s a quick recap on how to use the foods above to help lower cholesterol naturally. Flaxseed should be ground just prior to eating. The recommended amount is a quarter cup per day. Look for sterol-enriched juice, spreads, chews, and supplements in health food and grocery stores. Use as directed. Use garlic as a culinary spice or take in supplement form—the equivalent of one or two cloves per day. Finally, incorporate beans into your daily diet.
