Some foods
punch well above their weight in helping to reduce cholesterol levels – we call
them the “Cholesterol busters”. Choosing a healthy diet, low in saturated
fat is important in helping to keep your cholesterol low but you can
reduce your cholesterol levels further by including these steps in your everyday
life.
1. Change
your diet. A plant-based diet, which includes large amounts of fruits,
vegetables, and whole grains, along with meat substitutes like beans, lowers
cholesterol naturally.
2. Take
a plant sterols supplement. Plant sterols, also known as plant
stanols, are the plant version of cholesterol and when consumed in sufficient
amounts, they block the absorption of human cholesterol in the small intestine.
There are products that have plant sterols, like special margarines, but they
also contain chemicals, so you’re better off with a two-gram daily supplement.
3. Start
your day with oatmeal. Oatmeal is the best food defense against
cholesterol. The reason is that oatmeal contains soluble fiber, which turns
into a gel in the body, which helps you feel full and also interferes with the
digestion of cholesterol, whisking it out of your body. Oat bran and cold oat
cereals, like Cheerios, do this as well.
4. Get
8-10 hours of sleep a night. Sleep deprivation hikes low-density LDL
cholesterol, known as the “bad” cholesterol, contributes to high blood
pressure, and leads to overeating. If you snore, or find yourself excessively
sleepy during the day, get checked for the common and dangerous sleep disorder
known as sleep apnea.
5. Check
your Vitamin D level. Vitamin D deficiency is linked to high
cholesterol. The body’s ability to synthesize Vitamin D from the sun diminishes
as you age. Get your vitamin D levels checked with a blood test. If your level
is low, take a daily vitamin D supplement.
6. Get
your blood sugar level checked. You should be looking for a fasting
blood sugar level of 100 or less. A too-high blood glucose level leads to
elevated LDL cholesterol (“bad” cholesterol) and high triglycerides, which is a
dangerous blood fat that is a cholesterol remnant.
7. Eat
less gluten. Our American high-gluten, wheat-based diet leads to
obesity and also to inflammation, which research shows may be an even a more
dangerous heart disease driver than cholesterol. If you do eat wheat products,
make sure they are whole grain and stay away from multi-grain products, which
are no healthier than baked goods made with refined flour.
8. Exercise
one hour daily. A brisk one-hour walk will help lower cholesterol,
high blood pressure, and build up your heart’s collateral blood flow.
9. Take
a red rice yeast supplement. Red rice yeast is traditionally used in
Chinese medicine. It contains a substance that is chemically identical to the
active ingredient in a statin drug. Take it with your doctor’s guidance.
10. Dust
your food with cinnamon. In one study researchers found that about ½
tablespoon of cinnamon daily cut total cholesterol by 26 percent. Cinnamon is
also an excellent way to make heart healthy foods, like low-fat cottage cheese
or Greek yogurt, taste great, and if you sprinkle it on your oatmeal or other
foods, you’ll be boasting your breakfast’s cholesterol-fighting power.