Natural Cures Not Medicine: naturally lower cholesterol

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Showing posts with label naturally lower cholesterol. Show all posts
Showing posts with label naturally lower cholesterol. Show all posts

15 Ways to Naturally Reduce Cholesterol and Reduce the Risk of Heart Attack




The new guidelines that were recently issued by the American Medical Association for the use of statin drugs really ticked me off.  Under the new guidelines, roughly 1/3 of all adults should consider taking cholesterol-lowering statin drugs.  Many healthcare practitioners already feel there is an overuse of statin medication in the United States.  Many people on statins suffer with serious side effects, which I’ll get to in a bit.  Also, 50% of people who die suddenly from heart attacks do not have high cholesterol.  Clearly, handing out statins like PEZ is not the answer – unless you’re a big pharmaceutical company looking to improve your bottom line.  In this post we’ll discuss the role of cholesterol in the body, side effects of stain medication, and ways to naturally reduce cholesterol and reduce the risk of heart attack.

What is Cholesterol and What Does Cholesterol Do in the Body?

“Everyone” knows cholesterol is “bad” – which is why you should think twice about going along with what “everyone” thinks. Cholesterol is not good or bad – unless it’s oxidized (damaged).  Then it can cause problems.  Otherwise it’s just a specific form of lipid (fat).  Some studies have even shown that people with high cholesterol levels live longer.
In truth, cholesterol is absolutely essential to good health and is used for many functions in your body, including:

·         Making vitamin D from sunlight, helping to preserve strong bones and boost your immune system
·         Being used to make sex hormones such as estrogen and testosterone, so we can reproduce
·         Required to create cell membranes and coat nerves with a protective fatty layer that makes up 60-80% of our brain (which is likely why cholesterol lowering drugs have been linked to dementia)
·         Essential for proper food digestion and fat absorption (and fat soluble vitamin absorption, such as vitamin A, D, E and K) because cholesterol produces bile salts
·         Acting as an anti-inflammatory in the body, working to repair damage due to stress, poor diet, toxin exposure and other other health challenges

High-density lipoproteins (HDL) takes cholesterol from the body tissues back to the liver.  Low-density lipoproteins (LDL – so called “bad” cholesterol) takes cholesterol from the liver out to the rest of the body.  As Dr. Kate Rheaume-Bleue says in the bookVitamin K2 and the Calcium Paradox, “blaming cholesterol for heart disease is a lot like blaming firefighters for a fire“.  In most people, our livers produce about 85 percent of the cholesterol in our bodies, and 15 percent comes from diet.  This is why switching to a low cholesterol diet is not generally an effective way of reducing cholesterol.  Instead, we should look at ways to reduce the inflammation, i.e., put out the fire, to help our bodies heal and reduce cholesterol naturally.

Side Effects of Statin Medication

Statin medications work by reducing the liver’s ability to produce cholesterol.  Sometimes this produces a rebound effect when cholesterol levels get too low (remember, we need cholesterol), which triggers the liver to produce more cholesterol, which leads to an increased dose of the medication and so on.  But what happens when you shut down the body’s ability to produce cholesterol?

Use of statin medication has been linked to:

Muscle Pain and Weakness
The most common complaint associated with statin use is muscle pain and weakness.  People find themselves unable to get out of bed, unable to walk or climb stairs, or simply plagued with muscle pain and soreness.  In rare cases, Mayo Clinic notes that “statins can cause life-threatening muscle damage called rhabdomyolysis (rab-doe-mi-OL-ih-sis). Rhabdomyolysis can cause severe muscle pain, liver damage, kidney failure and death. Rhabdomyolysis can occur when you take statins in combination with certain drugs or if you take a high dose of statins.”
Decreased Cognitive Function/Memory Loss
Julian Whitaker, MD reports in the article “Statins: Bad for the Brain” reports that ” Hundreds of cases of statin-induced memory loss and TGA (transient global amnesia) have been reported to MedWatch, the FDA’s system for filing adverse drug events.” People can’t concentrate, they can’t remember, they can’t focus – basically, the brain starts severely malfunctioning.

Liver Damage
Dr. Mercola notes that the most common adverse drug reaction due to statins received by the Swedish Adverse Drug Reactions Advisory Committee from 1988-2010 was drug induced liver damage. This liver damage was linked to death from acute liver failure, liver transplantation and jaundice.
Kidney Damage
Health Day News reports that, “(Study) participants who took higher doses of statins were 34 percent more likely to be hospitalized for acute kidney injury during the first 120 days of treatment, compared to their counterparts who were taking lower doses. This risk remained elevated two years after starting treatment. The findings appeared online March 19 in the journal BMJ.” Please see your health care provider if you have dark urine, difficulty urinating or less frequent urination.
Heart Damage
Statin medications have been shown to deplete Coenzyme Q10 (CoQ10) levels in the body.  Both your skeletal muscles and your heart muscles need CoQ10, but your heart may need as much as 200 times more CoQ10 than your skeletal muscles.  Elderly people, who are most commonly prescribed statins, also typically have the highest risk of low levels of CoQ10.  Put all this together, and it’s no surprise that statin therapy has been shown to decrease myocardial (heart) function.
Decreased effectiveness of exercise

Both statins and exercise are supposed to reduce your health risks, so researchers recently tested a group of volunteers on an exercise regime combined with a statin (half the volunteers used a statin, half did not). The study found that: “The unmedicated volunteers improved their aerobic fitness significantly after three months of exercise, by more than 10 percent on average. But the volunteers taking the statins gained barely 1 percent on average in their fitness, and some possessed less aerobic capacity at the end of the study than at its start.”


The list of potential statin side effects goes on and on – digestive issues, rash or flushing, increased risk of type 2 diabetes – it’s no wonder that many people who try statin medications stop taking them.  As I mentioned above, half of people who have heart attacks do not have high cholesterol levels.  So what can you do to naturally reduce cholesterol and help keep your heart healthy?

15 Ways to Naturally Reduce Cholesterol and Reduce the Risk of Heart Attack

#1 – Increase Your Magnesium Levels
In The Magnesium Miracle, Dr. Carolyn Dean explains how magnesium acts as a natural statin, limiting cholesterol production so that it covers necessary functions but is not produced in excess.  Foods that are high in magnesium include:  kelp, wheat bran, wheat germ, almonds, cashews, molasses, brewer’s yeast, buckwheat, brazil nuts, dulse, filberts, peanuts, wheat grain, millet, pecans, English walnuts, rye, tofu and dark chocolate.  many wild plants are also high in magnesium, such as burdock root,dandelionchickweed and nettle.  It may be difficult for people to get enough magnesium through diet, so applying magnesium oiltopically can also be helpful.
#2 – Get More Vitamin C
As an antioxidant, vitamin C helps to reduce inflammation.  A 2008 study showed a significant decrease in serum LDL cholesterol and tryglyceride concentrations with the supplementation of at least 500mg/d of vitamin C.  Some good sources of vitamin C includes citrus fruits; sweet bell peppers – green or red; kiwi; papaya; cruciferous vegetables such as cabbage, cauliflower, broccoli and kale; sweet potatoes and cantaloupe.
#3 – Drink Some Green Tea
Catechin, a major constituent of green tea, has been shown to reduce oxidized (damaged) low-density lipoprotein.  In a 2007 study, volunteers consumed the equivalent of 6 to 7 cups of green tea daily and experienced a significant change in plasma LDL concentration.
#4 – Add Some Vitamin K2 to Your Diet
In the book Vitamin K2 and the Calcium Paradox, the author explains how vitamin K2 packs a one-two punch when it comes to heart disease.  While K2 can lower serum cholesterol, more importantly, K2 reduces atherosclerois, i.e. plaque accumulation in the arteries.  This plaque is the deposits of calcium, fatty substances and scar tissue that together cause “hardening of the arteries”.  With plaque build up, the arteries either clog up and reduce or stop blood flow entirely, or get fragile and have a blow out.  Vitamin K2 is not the same as vitamin K1, which is abundant in leafy greens and great for bone building.  Vitamin K2 works in concert with calcium and vitamin D, making sure the calcium gets where it’s needed – in your bones, not your muscles and arteries.  In addition, vitamin K2 can remove calcium buildup in the arteries after it has formed and help restore arterial flexibility.  The best source of vitamin K2 is natto, a fermented soybean concoction with a stringy, slimy texture.  Other sources of vitamin K2 include goose liver pate, hard cheeses (such as gouda), soft cheeses (such as Brie), egg yolk, butter and chicken liver.  Most people in the US are low in vitamin K2, although regular cheese eaters tend to far better than the general population.
#5 – Eat Your Oatmeal
As the much publicized commercials for popular cereal brands note, the soluble fiber in oats helps to lower total and LDL cholesterol levels.  Go ahead and enjoy a nice warn bowl of oatmeal (soak overnight for quick morning cooking and easier digestion) or sneak some oatmeal into your snacking with fun recipes such as these cranberry-walnut powerballs.
#6 – Make Sure Your Thyroid is Functioning Normally
Hypothyroidism (under active thyroid) often correlates with high cholesterol levels.  Talk to your health care provider about checking your thyroid.  Improving thyroid function may help to naturally reduce cholesterol levels.
#7 – Get a Cat
University of Minnesota Researchers studied more than 400 people for 10 years and found that cat owners had their risk of heart attack reduced by 30%.  Of course, this top would probably not be helpful if you are a cat hater like my father-in-law.  This may be related to a cat’s ability to purr.  In the article “The Cat’s Purr and Sounds That Heal“, the author states that “The type of frequencies that are found in the cat’s purr are good for healing muscle, tendon, and ligament injuries, as well as for muscle strengthening and toning. They are good for any type of joint injury, wound healing, reduction of infection and swelling, pain relief, and relief of chronic pulmonary disease.”

#8 – Eat some Blueberries
A recent study concluded that “blueberry intake acutely improves vascular function in healthy men in a time- and dose-dependent manner”. Blueberries are high in anti-oxidants, which reduce inflammation
#9 – An Apple a Day Really May Keep the Doctor Away
My grandmother Catherine always loved to say, “an apple a day keeps the doctor away”. It turns out she was probably right. A 2011 study by researchers from Florida State University found that older women who ate apples every day reduced LDL cholesterol levels by 23% within six months and increased HDL cholesterol levels by 4%. The apple eating women also lost an average of 3.3 pounds.
#10 – Choose Coconut Oil for Lower Cholesterol and a Slimmer Waist
In a 2011 study, woman consuming about 2 tablespoons of coconut oil per day experienced increased levels of HDL, decreased LDL/HDL ratio and reduced waist circumferences.
#11 – Enjoy Some Garlic
A study published in January 2012 analyzed 26 clinical trials and found that garlic was more effective than a placebo in reducing cholesterol levels, specifically total cholesterol and triglyceride levels.  Garlic did not appear to have a significant effect on HDL and LDL.  Garlic is also anti-viral, antibacterial and anti-fungal, and may help lower blood pressure and improve liver function.  Fresh garlic packs more punch than cooked.
#12 – Supplement with Fish Oil
Loaded with omega-3 fatty acids, fish oil is a nutritional powerhouse that reduces inflammation and clotting, lowers triglycerides and increases HDL cholesterol.  Make sure to choose a quality brand that has been tested for mercury and other contaminants.
#13 – Get a Little Nutty
Walnuts, like fish oil, are also high in omega-3 fatty acids.  Nuts are also high in magnesium.  In an unrelated note, getting a little silly to reduce stress is also very good for reducing inflammation and improving overall health.
#14 – Ditch Transfats, Don’t Smoke, and Eat Less Processed Food-like Products
What you shouldn’t eat is as important as what you should eat.  The FDA has *finally* admitted that transfats are bad, after allowing them to dominate the market for years.  Of course, manufacturers are likely to come up with some other modified goobledegook that is equally as nasty.  When choosing fats (and other foods), look for less processed options.  As the saying goes, I trust cows more than chemists, which is why I eat butter.  Shop around the edges of the grocery store, looking for items that are minimally processed – real vegetables and fruit, fresh meat and dairy.  Learn to bake your own bread.  You can check out ourRecipes page for a wide assortment of homemade fare.
#15 – Exercise
Although exercise is very good for many reasons, promoting circulation and strengthening the body, it’s not a magic bullet when it comes to cholesterol.  Cleveland Clinic states that “Exercise has the greatest effect on triglycerides (lowers them) and HDL, the good cholesterol (increases it). Exercise does not have much impact on LDL unless combined with dietary changes and weight loss.” Start out slowly and gradually increase your activity levels.
I hope this post has helped you to realize just how important cholesterol is for our bodies, and how many side effects statin drugs can have.  Remember that oxidized (damaged) cholesterol is more of a problem than high cholesterol.  Look to reduce inflammation so that your body doesn’t need to produce excess cholesterol to fight inflammation – don’t attack the firefighters for trying to put out the fire!  There are alternatives to statin medication.
This article is provided for informational purposes only and is not meant to treat or diagnose any illness. Please work with your health care provider to address any health concerns you may have.

Magnesium rich foods

Most people living in developed countries suffer from magnesium deficiency. 

Don't suffer the negative health effects of not satisfying your daily value of magnesium.  Take the natural route!  Here are some natural sources of magnesium and a few extra reasons to keep them in your diet:



Almonds:  Almonds naturally lower cholesterol, help prevent cancer, promote healthy skin, help with digestion, and promote weight loss.

Sesame seeds:  Sesame seeds protect the brain, heart, and DNA.  These seeds are a great natural protein source and also help produce red blood cells.

Broccoli:  Prevents cancer, promotes healthy bones, alkalizes the body, naturally reduces inflammation, balances blood pressure, and helps to promote healthy nervous system function.

Basil:  This herb protects the DNA against environmental damage including radiation, boosts cardiovascular health, kills bacteria, and is an anti inflammatory.

Green onions:  Green onions remove toxins from the body, promote healthy eyes, fight and prevent cancer, promote healthy bones, boost the immune system, and naturally prevent heart disease.

Cacao:  Cacao is a powerful antioxidant, protects against heart disease, promotes brain health, builds strong bones, detoxifies the liver, naturally fights depression, and promotes pancreas health.

Flax seeds:  These little wonders reduce inflammation, promote strong healthy bones, promote healthy digestion, prevent cancer, and help lower cholesterol.

Brasil nuts:  Brasil nuts prevent heart disease, reduce inflammation, detoxify the body, naturally prevent cancer, promote healthy thyroid function, and lower cholesterol.

Pine nuts:  Pine nuts suppress the appetite which helps with weight loss, boost energy, help with red blood cell production, support cardiovascular health, and promote healthy eyes.

Spinach:  Spinach promotes healthy skin, naturally lowers blood pressure, removes toxins from the blood stream, promotes healthy nervous system function, boosts the immune system, protects the eyes, promotes bone health, promotes healthy digestive function, prevents cancer, and reduces inflammation.

Okra:  This popular southern veggie promotes healthy digestion, helps to prevent diabetes, promotes healthy skin, prevents kidney disease, supports a healthy pregnancy, and promotes respiratory health.



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"Nutrition is nature's health insurance."


Red fruits and vegetables

Here are some great foods that promote your health and all happen to be the same color!

Is this color missing from your refrigerator?  Time to change that!


Strawberries:  Strawberries help to boost the immune system, protect against cataracts, fight cancer, naturally lower cholesterol, promote healthy bones, slow aging, reduce inflammation, and promote healthy eyes.

Raspberries:  Raspberries fight cancer, promote eye health, naturally lower blood pressure, help to remove toxins from the body, naturally reduce inflammation, and help to produce red blood cells.

Tomatoes:  Tomatoes help promote healthy skin and hair, naturally prevent heart disease, reduce inflammation, promote lung health, fight and prevent cancer, promote eye health, help prevent kidney disease, and promote healthy digestive system function.

Apples:  Apples can help to naturally treat asthma, prevent Alzheimer's disease, promote weight loss, strengthen and protect bones, manage diabetes, and prevent breast cancer.

Watermelon:  Watermelons help to fight and prevent infection, promote kidney health, help with weight loss, regulate blood pressure, promote cardiovascular health, prevent cancer, and promote healthy sexual function.

Radishes:  Radishes clean out the kidneys, promote healthy digestion, prevent heart disease, regulate blood pressure, remove toxins from the body, prevent the formation of cancer, and naturally relieves respiratory congestion.

Cranberries:  Cranberries help to treat skin conditions, promote dental health, fight cancer, boost brain activity and mood, treat and prevent kidney and bladder problems, boost the immune system, naturally prevent heart disease, and slow aging.

Red cabbage:  Red cabbage helps to prevent Alzheimer's disease, promotes healthy digestive system function, treats ulcers, fights and prevents cancers, prevents osteoporosis, promotes healthy skin, slows aging, and boosts the immune system.

Beets:  Beets help to prevent certain types of cancer, cleanse the liver, enhance mood, purify the blood, naturally boost energy, promote respiratory health, promote prenatal health, protect against cataracts, support healthy blood vessels, and boosts cardiovascular health.



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Health benefits of kale

Kale shakes are growing in popularity and here is why:


Blood health:  Due to its high iron content, kale helps with the formation of red blood cells.  In fact, kale contains more iron, calorie per calorie, than beef.

Eye health:  Kale assists in the process of storing nutrients in the retina.  The vitamin A in kale is known to promote healthy vision by protecting the eyes from optical disorders that come with old age.

Weight loss:  Vitamin C is found in kale which helps with losing excess fat by naturally increasing the metabolism, helping to maintain healthy blood sugar levels and prevent serious diseases.

Detoxification:  Kale contains good amounts of plant fiber and sulfur which help to remove toxins from the body, preventing inflammation and resulting health problems.

Heart health:  The high fiber content of kale shuffles out toxins and free radicals from the body which are known to cause inflammation, leading to heart disease.  Fiber is also shown to naturally lower cholesterol.

Anti inflammatory:  Omega 3 fatty acids found in kale can help to alleviate autoimmune disorders, asthma, and arthritis.  As stated before, vitamin C is found in kale also which is known as  the detox vitamin and removes toxins from the blood stream that would usually cause damage to tissue throughout the body, helping to further prevent systemic inflammation.

Throw a heaping handful of kale into your blender with a cup of almond milk, a tablespoon of raw honey, 3 strawberries, a carrot, a tablespoon of coconut or olive oil, a banana, and an orange for a mega health and energy boost that will have long lasting effects!


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Health benefits of celery

Known for its crisp and crunch, what celery should really be known for is its positive effects on your health.

Juice, blend, or enjoy the crunch of this disease preventing veggie for longer life!

-Anti cancer:  Coumarins are compounds that are found in celery and can prevent various types of cancers from forming.  At least 7 other different cancer fighting nutrients are also found in celery.

-Weight loss:  Though celery itself does not necessarily burn fat, it contains a great deal of dietary fiber which is filling and hardly any calories to go along.

-Cholesterol:  Raw celery juice can be used to help naturally lower unhealthy LDL cholesterol, thus protecting the heart and blood vessels.

-Kidney health:  Removing toxins from the body helps almost all living tissue avoid damage.  Celery is also thought to help prevent the formation of kidney stones as well.

-Blood pressure:  Phtalides are found in celery, which can naturally lower blood pressure by supporting proper blood flow.  These compounds dilate blood vessels by relaxing the surrounding muscles. 

-PH:  Celery or celery juice can help to balance the body's ph.  By preventing your system from becoming acidic, you greatly lower the chances of infections and cancers.  Alkalinity also supports healthy nervous system function.

-Digestion:  The plant based fibers contained in celery can provide for regular, non-strenuous bowel movements.  Celery is also thought to relax muscles overworked by taking store bought laxatives.

-Inflammation:  Celery is believed to have strong anti inflammatory effects.  Inflammation is an underlying cause for several diseases including heart disease, cancers, arthritis, gout, and autoimmune disorders.

-Exertion:  After a long strenuous workout, drinking celery juice is an effective natural means of replacing vital electrolytes that have been depleted throughout the course of sustained exercise.




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Health benefits of cucumbers

Don't you dare exclude these crunchy healing wonders from your salad!


-Stress:  Cutting up cucumber and boiling in water is believed to release biochemicals that, when breathed, can help to reduce stress.  Pregnant mothers have used this technique as a way to naturally reduce stress.

-Digestion:  Cucumbers are packed with fiber and contain a great deal of water, both of which is known to aid in regular digestive function and remove toxins from the body.  Constipation and heartburn can be relieved through the regular consumption of this vegetable.

-Oral health:  Cucumber juice is believed to help maintain healthy teeth and gums.

-Energy:  Loaded with fiber, vitamin B, and carbohydrates, cucumber will provide a sustained boost of natural energy without the "crash" and other negative health effects that go with consuming caffeine and sugar.

-Blood pressure:  Whether you have low or high blood pressure, the potassium and magnesium found in cucumbers can be beneficial to your health by helping to normalize blood pressure.  Cucumbers also contain a good amount of fiber which is also known to help with balancing blood pressure.

-Hangovers:  If you had a little too much fun on Saturday night, chow down on some cucumber slices before passing out and you won't wake up quite as miserable.  Electrolytes, water, natural sugars, and vitamin B will bring you back to game form and the fiber within cucumbers helps to detoxify the body be shuffling out toxins that built up during the process of festivities.

-Bags and circles under eyes:  Most people have seen someone with cucumber slices on their eyes when they are at their local spa.  The juices help to remove signs of stress and sleep deprivation from the skin around your eyes but don't let the juice in your eye as it can cause irritation.

-Lower cholesterol:  Cucumbers contain sterols, compounds that are believed to help naturally lower cholesterol.  The fiber found in cucumbers can also help with this.

-Fresh breath:  Chewing up some cucumbers for about a minute will help to destroy the bacteria in the mouth that causes halitosis, or bad breath.


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Health benefits of apple cider vinegar


Apple cider is delicious, but it's vinegar counterpart has impressive health boosts to go along with the flavor!

Instead of store bought dressings containing preservatives and excess calories, top your green salad with some olive oil and apple cider vinegar for a great taste and better health.

-Diabetes:  Believed to help maintain healthy blood sugar levels, apple cider vinegar is becoming more popular to diabetics who prefer natural treatments.

-Breath:  Gargling a mix of water and apple cider vinegar can help to treat halitosis, or bad breath, due to the high acidity of the vinegar.

-Antioxidant:  The beta carotene found in apple cider vinegar protects tissue in the body from harmful toxins and free radicals while also boosting immune function and helping to prevent cancers.

-Heart health:  Apple cider vinegar contains a compound called pectin.  Pectin is known to naturally lower cholesterol, LDL or harmful cholesterol to be specific, and therefore promotes healthy heart function.

-Inflammation:  Systemic inflammation can be the hidden cause for much misery.  Heart disease, cancers, and arthritis are caused and made worse by inflammation.  Add apple cider vinegar to your salads to alleviate inflammation internally or apply to sunburn topically for natural relief.

-Weight loss:  By positively impacting blood sugar levels, apple cider vinegar helps the body to avoid storing sugar as excess fat.

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Health benefits of Brussels sprouts

When we were kids, these were the enemy.  Now, they may be one of your best allies when it comes to staying healthy and avoiding disease.

Steam Brussels sprouts or eat them raw to retain the greatest amount of beneficial nutrients possible.

Anti Cancer:  Brussels sprouts contain sulforaphane, which is believed to fight cancer.

DNA protection:  Indole-3-carbinol is found withing Brussels sprouts.  This compound is known to repair DNA in cells and also seems to have some anti cancer properties as well.

Bone health:  Regular consumption of Brussels sprouts is believed to help build and protect bones over time.

Anti aging:  This vegetable has strong antioxidant qualities.  Free radicals and toxins in the body cause damage and inflammation which leads to scores of health problems including serious disease and increased aging both internally and externally.  Since these toxins are removed by eating Brussels sprouts, the beauty-conscious may want to include these in their diet.

Fiber:  Brussels sprouts are a good source for plant based fiber.  Fiber can help the body process sugars and maintain regular digestive flow as well as further toxin removal.  A diet rich in fiber could help normalize blood sugar levels and naturally lower cholesterol.

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