Lowering Cholesterol Naturally: It Is Still The Best Approach
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When we were kids my brother used to say, "Do drugs." I think he
was kidding.
The truth is using drugs has become an epidemic. I don't just
mean illegal drugs. You and I both know that prescription drugs
are widely abused in our culture. The first line of defense for
many people is to reach for the medicine cabinet.
The television commercials don't help either. The pharmaceutical
companies have taken their message to the airwaves. We are now
encouraged to ask our doctor if Brand-X is right for us.
I am standing on my soapbox a bit here. But my complaint is not
against the many medicines that are available to help restore us
to health. My complaint is against using drugs when there are
better alternatives.
Lowering cholesterol naturally may still be your best option
in the war against heart disease.
The third report of the Adult Treatment Panel (ATP III) agrees
with me on this. Actually it would be better to say that I agree
with ATP III. What does ATP III recommend?
Actually ATP III recommends the same approach you have probably
heard many times before. The recommendation is to make changes
to your lifestyle. At the very core of these changes we find the
subject of diet.
Why diet? Because what we eat - and don't eat - has a strong
influence on how our bodies handle cholesterol. For example...
ATP III recommends that 25-35% of our total daily calories be
composed of fat. To me that seems like a lot of fat. However,
less than 7% of the total should be composed of saturated fat.
You want to reduce cholesterol? A good place to start is to cut
down on your saturated fat intake.
Saturated fats negatively influence LDL cholesterol levels.
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Most
cholesterol management focuses on lowering LDL cholesterol.
Saturated fats cause LDL levels to rise. So every time we grab
that burger on the run - and I love a good burger - we are
making it more difficult for our bodies to keep our LDL levels
down.
While we are on the subject of fats we should mention
trans-fats. How much of our daily caloric intake should be
composed of trans-fats? 0%!
Trans-fats are a different breed. They are actually not
saturated fats at all. In fact they are polyunsaturated fats
that have been pushed toward saturation by a process called
hydrogenation. Structurally they are still unsaturated. However
they act very differently in our bodies than do other naturally
occurring fats.
Many researchers have implicated trans-fats in the heart disease
epidemic of the 1990s. That is a loud message. It is a message
that tells us to stay away.
How do you know if you have trans-fats in the foods you eat?
Read the labels. Unfortunately food labels do not list
trans-fats unless to say the product contains none. Look instead
for the phrase 'partially hydrogenated'. You might be surprised
how many of the products in your panty contain partially
hydrogenated oils.
Now for some good news about fats.
ATP III recommends that up to 30% of your caloric intake be in
the form of polyunsaturated fats and monounsaturated fats.
Unsaturated fats - in most cases - do not have the same negative
influence on cholesterol as do saturated fats and trans-fats.
And just like those commercials that promise you more if you buy
now... there is more to unsaturated fats than merely not having
a negative influence on cholesterol.
Take omega-3 for
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TODAY'S NEWS:
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Cholesterol-lowering statins may also slow the growth of the prostate, according to researchers at Duke University.
Statins drugs prescribed to treat high cholesterol may also work to slow prostate growth in men who have elevated PSA levels, according to a new analysis.
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example. Omega-3 fatty acids are among the
essential fatty acids that can actually improve your cholesterol
profile. Among other things, omega-3 fatty acids have been shown
to...
* raise HDL cholesterol (the good cholesterol)
* reduce LDL cholesterol (the bad cholesterol)
* lower triglycerides
* reduce blood platelet stickiness
You can get more omega-3 through certain vegetative sources
like broccoli and flax seeds. But the more potent forms are
found in cold-water fatty fish like salmon, mackerel and tuna.
If eating fish everyday is not an option for you try omega-3
supplements. There are some that do not produce a fishy
aftertaste and contain no metal pollutants.
Reducing your intake of saturated fats and increasing
unsaturated fat consumption is one way to lower cholesterol
naturally. So before you ask your doctor if Brand-X is right for
you, consider making changes to your lifestyle. A grilled tuna
sandwich may not be as readily available as that burger that has
been sitting under the heat-lamp for three hours, but it may
help you reduce your risk for heart disease.
Got Fish?
For more information on natural cholesterol management please
use the links below:
Therapeutic Lifestyle Changes
Cholesterol Management and Omega-3
Optimal Heart
Health Home Page
About the author:
Greg has degrees in science, divinity and philosophy and is
currently an I.T. developer.
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