Download 7 Ways to Improve Cholesterol

7
Ways
to
Improve
Cholesterol
Through
a
simple
healthy
diet
Dr.
Phil
Maffetone
A
healthy
diet
can
improve
your
cholesterol:
specifically,
by
reducing
both
the
total
and
LDL
cholesterol,
and
raising
the
good
HDL
fraction.
Blood
cholesterol
has
been
a
hot
health
topic
for
decades,
but
recently
a
push
to
put
more
people
on
cholesterol‐lowering
pharmaceuticals
has
brought
issues
surrounding
cholesterol
and
heart
disease
into
tighter
focus.
Despite
the
knowledge
that
cholesterol
is
not
the
greatest
risk
for
heart
disease,
the
media,
pharmaceutical
companies
and
many
healthcare
organizations
continue
to
promote
cholesterol‐lowering
drugs.
The
result
is
the
encouragement
of
fat
and
dietary
cholesterol
phobia,
the
increased
side
effects
from
drugs,
and
neglecting
a
healthy
diet.
In
addition,
extreme
measures
to
reduce
cholesterol
are
often
compensated
by
the
body
with
negative
consequences.
For
example,
cholesterol‐
lowering
margarine
products
containing
synthesized
sterols
which
block
cholesterol
production
in
the
liver
can
result
in
a
significant
increase
in
the
absorption
of
cholesterol.
Consuming
natural
foods
offers
a
healthy,
effective
and
safer
approach
to
improving
cholesterol.
Our
blood
cholesterol
comes
from
three
main
sources:
• Most
cholesterol
comes
from
normal
production
in
the
liver.
That’s
because
cholesterol
is
an
important
substance
for
our
health,
including
the
regulation
of
hormones.
• Much
smaller
amounts
of
cholesterol
comes
from
the
foods
we
eat
via
its
absorption
from
the
intestines.
• And
moderate
amounts
of
cholesterol
can
come
from
its
re‐absorption;
our
liver
gets
rid
of
the
cholesterol
is
doesn’t
need
by
sending
it
through
the
intestines
for
removal.
Liver
Production
of
Cholesterol
Production
of
cholesterol
in
the
liver
takes
place
via
a
key
enzyme,
HMG‐CoA
reductase.
Cholesterol‐lowering
drugs
(the
statins)
work
by
inhibiting
this
enzyme.
However,
a
number
of
natural
substances
help
regulate
this
enzyme,
thereby
helping
the
liver
better
control
cholesterol
production,
especially
LDL.
These
include
tocotrienols,
an
important
part
of
the
vitamin
E
complex,
and
compounds
in
citrus
peel.
1.
Tocotrienols.
Natural
tocotrienols
can
lower
plasma
concentrations
of
LDL
cholesterol
by
reducing
the
HMG
enzyme.
Tocotrienols
are
four
key
parts
of
the
vitamin
E
complex
(alpha,
beta,
gamma,
and
delta).
In
addition,
tocotrienols
help
prevent
LDL
from
oxidizing
–
the
problem
that
gives
this
cholesterol
fraction
its
“bad”
name.
At
least
20
mg
of
tocotrienols
are
needed
for
the
cholesterol‐
lowering
effect,
an
amount
one
could
consume
in
the
diet
with
adequate
fresh
vegetables,
nuts
and
seeds
Beware!
Taking
high
doses
of
vitamin
E,
400
IUs
or
more
of
alpha
tocopherol,
can
actually
inhibit
the
tocotrienols’
cholesterol‐lowering
action.
2.
Citrus
peel.
Known
to
have
a
variety
of
health
benefits
including
anti‐inflammatory
and
anti‐cancer
properties,
the
natural
oils
in
the
peel
of
citrus
contains
the
bioflavanoids
naringin
and
hesperidin
which
can
also
control
cholesterol
through
regulation
of
the
HMG
enzyme.

2008
Philip
Maffetone
www.philmaffetone.com
3.
Reducing
Refined
Carbohydrates.
Carbohydrate
intolerance
(CI)
is
an
important
risk
factor
for
high
cholesterol
because
of
its
relation
with
insulin
resistance.
This
risk
factor
is
at
least
as
important
in
heart
disease
as
is
cigarette
smoking.
CI
causes
increased
production
of
cholesterol
in
the
liver.
Eliminating
refined
carbohydrates
is
important
for
anyone
with
abnormally
high
cholesterol.
(Even
better
–
take
Dr.
Phil’s
Two
Week
Test,
especially
if
you
also
have
high
triglycerides.)
Cholesterol
Absorption
Most
of
the
concern
about
cholesterol
absorption
is
really
re­absorption
of
cholesterol
from
the
liver.
The
amount
absorbed
from
the
diet
is
almost
insignificant.
Two
important
dietary
components
can
help.
4.
Phytosterols.
Plant
sterols,
or
phytosterols,
are
unsaturated
fats
that
reduce
the
absorption
of
cholesterol
from
the
gut.
Phytosterols
are
present
in
all
vegetables
and
fruits,
with
high
amounts
found
in
nuts
and
seeds,
citrus
peel,
palm
fruit,
apples,
cabbages
and
other
leafy
vegetables.
Most
of
the
cholesterol
in
our
intestine
is
not
from
the
diet,
but
is
being
disposed
of
by
the
liver,
and
in
many
patients
the
lack
of
natural
sterols
in
the
diet
allows
re‐absorption
of
this
cholesterol.
The
high
intake
of
phytosterols
by
humans
thousands
of
years
ago
is
believed
to
be
a
key
dietary
component
that
maintained
proper
cholesterol
balance
despite
very
high
saturated
fat
(and
cholesterol)
intakes.
5.
Fiber.
Certain
plant
fibers
can
perform
the
same
or
similar
action
on
cholesterol
in
the
gut
as
phytosterols.
These
include
psyllium,
oat
bran
and
rice
bran.
In
addition,
foods
such
as
olive
oil,
almonds,
garlic,
fenugreek
and
buckwheat
can
help
reduce
blood
cholesterol
levels.
All
these
natural
approaches
result
in
total
and
LDL
reductions
without
loss
of
HDL
fractions.
Other
Metabolic
Benefits
Two
other
methods
of
reducing
cholesterol
include
snacking
and
fish
oil.
The
mechanisms
may
include
an
indirect
effect
on
the
gall
bladder
and
liver
in
removing
cholesterol,
and
by
improving
other
factors
that
effect
cholesterol
such
as
insulin
production.
6.
Snacking.
Consuming
five
or
six
smaller
balanced
meals
or
snacks
daily,
rather
than
the
common
two
or
three,
not
only
improve
cholesterol
levels,
but
provides
other
healthy
benefits
as
well,
including
improved
insulin
and
blood‐sugar
control,
and
even
weight
loss.
Don’t
just
add
more
calories,
but
spread
out
your
day’s
food
into
five
or
six
meals.
7.
Fish
Oil.
EPA
and
DHA
from
fish
oil
can
help
lower
the
total
and
LDL
cholesterol
and
raise
HDL.
EPA
may
also
help
thyroid
function
in
hypothyroid
patients
as
these
individuals
often
have
poor
cholesterol
function.
The
effects
of
EPA
are
much
more
clear
on
other
factors
associated
with
cardiovascular
disease.
These
include
reducing
triglycerides
levels,
lowering
blood
pressure,
and
improving
insulin
action
to
reduce
carbohydrate
intolerance.

2008
Philip
Maffetone
www.philmaffetone.com